⏱ 25 min totalVeggie Egg Salad
Per 1 serving · 285 g · 6 ingredients
of a 2,000 cal day
- Protein19g35% of calories
- Carbs8.2g15% of calories
- Fat13g51% of calories
- ✓ Protein-dense
At a glance
One serving of Veggie Egg Salad (285 g) has 224 calories, with 19 g of protein, 8.2 g of carbohydrates and 13 g of fat. Most of its energy comes from fat (51% of calories). It is high in protein (38% DV), Vitamin A (36% DV) and Vitamin K (25% DV). Keep an eye on cholesterol, which provides 125% of the daily value.
High in
20%+ of the daily value
- Protein38%
- Vitamin A36%
- Vitamin K25%
- Riboflavin (B2)53%
- Vitamin B622%
- Vitamin B1255%
Good source of
10–19% of the daily value
- Vitamin D13%
- Folate (B9)18%
- Calcium15%
- Potassium10%
- Zinc16%
- Copper13%
Watch
20%+ of the daily value
- Cholesterol125%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
2 oz Greek yogurt
¼ cucumber Cucumber
¼ large Carrots
½ stalks, large (11 inches long) Celery
2 large Egg
¼ tbsp Mayonnaise
Directions
- 1
Hard-boil eggs by placing them in a single layer in a saucepan and covering them with water. Bring to a simmer over medium-high heat, then reduce heat to low and cook at the barest simmer for 10 minutes. Remove from heat, pour out the hot water, and cover the eggs with ice-cold water. Let stand until cool enough to handle, then peel.
- 2
In a medium bowl, combine yogurt, mayonnaise, salt, and pepper.
- 3
Halve the peeled eggs and discard half of the yolks (or save them for another use). Add the egg whites and the remaining yolks to the bowl and mash to your desired consistency.
- 4
Gently stir in the carrot, cucumber, and scallions.
Vitamins & minerals
Amounts for 1 serving (285 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 322 μg | 36% |
| Vitamin C | 4 mg | 5% |
| Vitamin D | 2 μg | 13% |
| Vitamin E | 1 mg | 9% |
| Vitamin K | 30 μg | 25% |
| Thiamine | 0.1 mg | 5% |
| Riboflavin (B2) | 1 mg | 53% |
| Niacin | 1 mg | 4% |
| Vitamin B6 | 0.3 mg | 22% |
| Folate (B9) | 71 μg | 18% |
| Vitamin B12 | 1 μg | 55% |
| Pantothenic acid | 2 mg | 42% |
| Choline | 312 mg | 57% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 149 mg | 15% |
| Iron | 2 mg | 26% |
| Potassium | 470 mg | 10% |
| Magnesium | 34 mg | 8% |
| Phosphorus | 307 mg | 44% |
| Zinc | 2 mg | 16% |
| Copper | 0.1 mg | 13% |
| Manganese | 0.1 mg | 6% |
| Selenium | 37 μg | 67% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0.2 g | — |
| Alpha carotene | 634 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 1,612 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.3 g | — |
| Docosahexaenoic Acid (DHA) | 0.1 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 4 μg | — |
| Fructose | 1 g | — |
| Galactose | 1 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 2 g | — |
| Glycine | 0.5 g | — |
| Histidine | 0.3 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 1 g | — |
| Leucine | 1 g | — |
| Lycopene | 0.2 μg | — |
| Lysine | 1 g | — |
| Maltose | 0 g | — |
| Methionine | 0.4 g | — |
| Monounsaturated fats | 4 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 4 g | — |
| Proline | 1 g | — |
| Retinol | 161 μg | — |
| Serine | 1 g | — |
| Starch | 1 g | — |
| Sucrose | 1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0.3 g | — |
| Total omega 6 | 3 g | — |
| Tryptophan | 0.2 g | — |
| Tyrosine | 0.5 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 2 μg | — |
Burning 224 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 42minWalking (3.5 mph)
- 27minCycling (moderate)
- 19minRunning (6 mph)
- 31minSwimming laps
Common questions
How many calories are in Veggie Egg Salad?
One serving of Veggie Egg Salad (1 serving) has 224 calories, which works out to 78 calories per 100 g. That is about 11% of a 2,000-calorie day.
Is Veggie Egg Salad high in protein?
Yes. It has 19 g of protein per serving, and 35% of its calories come from protein (8.6 g of protein per 100 calories).
Is Veggie Egg Salad keto-friendly?
It is hard to fit into a strict keto diet. One serving has 7 g of net carbs and 15% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Veggie Egg Salad?
224 mg per serving.
How much sugar is in Veggie Egg Salad?
4.8 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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