How many calories is in Egg Salad?

Egg salad is a popular dish made primarily from chopped hard-boiled eggs, mayonnaise, and other ingredients like mustard, relish, salt, and pepper. It’s commonly served as a sandwich filling or dip. But many people wonder – just how many calories are in egg salad?

A Brief Overview of Egg Salad Nutrition

The main ingredients in basic egg salad are:

• Eggs
• Mayonnaise
• Mustard
• Relish
• Salt and pepper

Eggs are a great source of protein, healthy fats, and various vitamins and minerals. However, they’re also relatively high in calories with about 70-80 calories per large egg.

Mayonnaise is the other primary ingredient in egg salad. Mayonnaise is an emulsion of egg yolks, oil, and an acid like vinegar or lemon juice. It’s very high in fat and calories – about 90 calories per tablespoon.

Mustard, relish, salt, and pepper contribute minimal calories. So the main sources of calories in egg salad come from the eggs and mayonnaise.

Calories in Basic Egg Salad

To determine how many calories are in a serving of egg salad, we need to look at the specific ingredients and amounts used.

A basic egg salad recipe calls for:

• 4 large eggs (about 80 calories each) = 320 calories
• 1/4 cup mayonnaise (about 90 calories per tablespoon) = 180 calories
• 1 teaspoon mustard = 5 calories
• 1 tablespoon relish = 15 calories
• Salt and pepper to taste

So for a basic egg salad made with these ingredients, the total calories comes out to:

• Eggs: 320 calories
• Mayonnaise: 180 calories
• Mustard: 5 calories
• Relish: 15 calories

That’s a total of about 520 calories for the entire basic egg salad recipe.

Calories in Egg Salad Sandwiches

If you’re making an egg salad sandwich, the calories will increase depending on the other ingredients used.

For example, a sandwich with:

• 2 slices of white bread (about 70 calories per slice) = 140 calories
• 1/2 cup egg salad (about 260 calories for half the recipe) = 260 calories
• 1 leaf lettuce = 1 calorie
• 2 slices tomato (about 5 calories each) = 10 calories

The total calories in this egg salad sandwich would be:

• Bread: 140 calories
• Egg salad: 260 calories
• Lettuce: 1 calorie
• Tomato: 10 calories
• Total: 411 calories

Calories in Loaded Egg Salad

You can also add various extra ingredients to make a loaded egg salad. This will increase the calorie count.

A loaded egg salad might have:

• 4 eggs
• 1/4 cup mayonnaise
• 2 tablespoons cream cheese (about 50 calories)
• 1 celery stalk, chopped (about 5 calories)
• 2 tablespoons sliced green onion (about 5 calories)
• 1/4 cup crumbled bacon (about 115 calories)
• 1 teaspoon Dijon mustard
• Salt and pepper

So the total calories in this loaded egg salad would be:

• Eggs: 320 calories
• Mayonnaise: 180 calories
• Cream cheese: 50 calories
• Celery: 5 calories
• Green onion: 5 calories
• Bacon: 115 calories
• Mustard: 5 calories
• Total: About 680 calories

Calories in Egg Salad Variations

There are many possible ways to vary egg salad recipes. This includes substituting Greek yogurt for mayonnaise, adding different vegetables, using different seasonings, etc.

Some lower calorie substitutions could include:

• Greek yogurt instead of mayonnaise
• Lite mayonnaise instead of regular
• More veggies like celery, onions, relish
• Using just egg whites instead of whole eggs

And some higher calorie additions may include:

• Bacon, sausage, or ham
• Cheese (cheddar, Swiss, feta, etc)
• Olives
• Avocado
• Nuts like walnuts or pecans

When making substitutions or adding extra ingredients, just be sure to adjust the calorie count accordingly.

Nutrition Information for Egg Salad

Below is the nutrition information for a 1/2 cup serving of basic egg salad made with 4 eggs, 1/4 cup mayonnaise, mustard, relish, salt and pepper.

Nutrient	Amount
Calories	260
Total Fat	24 g
Saturated Fat	4 g
Trans Fat	0 g
Cholesterol	435 mg
Sodium	360 mg
Total Carbohydrates	2 g
Dietary Fiber	0 g
Sugar	1 g
Protein	12 g

As you can see, egg salad is high in fat and cholesterol due to the eggs and mayonnaise. It also provides a good amount of protein. Key micronutrients include vitamins A, D, B6, B12, selenium, and choline.

Low Calorie Egg Salad Options

There are a few simple ways to lower the calorie count of egg salad if you want a lighter option:

• Use fewer egg yolks: The egg yolks contain the majority of calories and fat. Try using 2 whole eggs plus 4-6 egg whites instead of 4 whole eggs.
• Lower-fat mayonnaise: Regular mayonnaise contains about 90 calories per tablespoon. Swap it for a low-fat mayo with about 45 calories per tablespoon.
• Greek yogurt: Nonfat plain Greek yogurt has around 100 calories per cup. Substitute half the mayo with yogurt.
• More veggies: Add more bulk and nutrients by mixing in diced celery, onions, bell peppers, or other chopped veggies.
• Herbs and spices: Boost flavor without adding calories by using dill, chives, paprika, garlic powder, pepper, etc.

With some simple substitutions and additions, you can easily make a delicious lower calorie egg salad.

Health Benefits of Egg Salad

Though relatively high in calories and fat, egg salad can be part of a healthy diet when consumed in moderation. Here are some of the benefits you get from its main ingredients:

• Protein: Eggs provide high-quality protein to help build muscle, keep you full, and stabilize blood sugar.
• Choline: Eggs are one of the best sources of this important nutrient that supports brain, liver, and cardiovascular health.
• Lutein and Zeaxanthin: These antioxidants found in egg yolks help reduce risk of eye diseases like cataracts and macular degeneration.
• Vitamin D: Eggs contain vitamin D which promotes strong bones and immunity.
• Monounsaturated Fat: The oil in mayonnaise contains heart-healthy fats that may improve cholesterol in moderation.

The vegetables also add important vitamins, minerals, and fiber. So egg salad can be a nutritious choice when prepared with some healthier tweaks.

Tips for Making Healthy Egg Salad

Here are some tips to keep in mind when making egg salad:

• Use a moderate amount of mayonnaise. Too much adds excess calories and fat.
• Swap out some or all of the mayo for low-fat Greek yogurt for a protein boost.
• Add plenty of chopped veggies like celery, carrots, bell pepper, and scallions.
• Season with lemon juice, mustard, herbs, and spices instead of extra mayo for flavor.
• Use mostly egg whites instead of whole eggs to cut cholesterol and saturated fat.
• Opt for whole grain bread, lettuce wraps, or crackers if making a sandwich.
• Pair it with soup, salad, or fruit for a balanced meal.

With some simple adjustments, egg salad can be a great option for meals and snacks!

Egg Salad Recipes

Looking for some tasty egg salad ideas? Here are a few favorite recipes:

Classic Egg Salad

Ingredients:

• 4 hard boiled eggs, chopped
• 1/4 cup mayonnaise
• 1 teaspoon Dijon mustard
• 1 teaspoon lemon juice
• 2 tablespoons minced onion
• 2 tablespoons chopped celery
• 1 tablespoon chopped parsley
• Salt and pepper to taste

Instructions:

1. Hard boil, cool, peel and chop eggs. Set aside.
2. In a medium bowl, stir together mayonnaise, mustard and lemon juice.
3. Add eggs, onion, celery and parsley. Gently toss to coat.
4. Season with salt and pepper.

Curried Egg Salad

Ingredients:

• 4 hard boiled eggs, chopped
• 3 tablespoons Greek yogurt
• 1 tablespoon mayonnaise
• 1 teaspoon curry powder
• 1 teaspoon lime juice
• 1/4 cup diced apple
• 2 tablespoons chopped scallions
• Salt and pepper to taste

Instructions:

1. Hard boil, cool, peel and chop eggs. Set aside.
2. In a medium bowl, whisk together yogurt, mayo, curry and lime juice.
3. Add eggs, apple, scallions and toss gently to coat.
4. Season with salt and pepper.

Loaded Egg Salad

Ingredients:

• 4 hard boiled eggs, chopped
• 1/4 cup mayonnaise
• 2 tablespoons chopped red bell pepper
• 2 tablespoons sliced avocado
• 1 tablespoon drained capers
• 1 teaspoon Dijon mustard
• Pinch of cayenne pepper
• Salt and black pepper to taste

Instructions:

1. Hard boil, cool, peel and chop eggs. Set aside.
2. In a medium bowl, stir together mayonnaise, bell pepper, avocado, capers, mustard and cayenne.
3. Gently mix in eggs. Season with salt and pepper.

Egg Salad Sandwich Combinations

Egg salad makes a delicious and protein-packed sandwich filling. Here are some tasty egg salad sandwich combinations:

• Egg salad with sliced tomato and microgreens on whole grain bread
• Egg salad and spinach on a bagel or croissant
• Egg salad with bacon and avocado on toasted sourdough
• Egg salad with Swiss cheese on rye bread
• Egg salad with lettuce and cucumber on whole wheat
• Open-faced egg salad toast with arugula and roasted red pepper
• Egg salad wrap with shredded carrots and sprouts
• Pita with egg salad, hummus, and cucumber

Get creative with crunchy, creamy, crisp, and flavorful ingredients! A tasty egg salad sandwich takes this classic up a notch.

Storing and Leftover Egg Salad

Like any dish made with mayonnaise, egg salad needs to be stored properly to avoid spoilage.

Here are some egg salad storage tips:

• Store egg salad in an airtight container in the refrigerator up to 4-5 days.
• Seal sandwiches made with egg salad tightly and store refrigerated for up to 2 days.
• Label containers with date made or use within 3 days.
• Always refrigerate egg salad, never leave it out more than 2 hours.
• If egg salad looks or smells bad, throw it away rather than risk getting sick.
• For extra safety, you can freeze egg salad up to 2 months.

Be careful when reheating egg salad. Only reheat it once and until steaming to prevent harmful bacteria growth. And never re-freeze egg salad after defrosting.

Conclusion

Egg salad can make a tasty and protein-packed sandwich filling, snack, or light meal. The main sources of calories come from the eggs and mayonnaise.

A basic egg salad has around 260 calories per 1/2 cup serving. This can increase depending on any extra ingredients added. There are easy ways to tweak traditional egg salad to make it healthier, like using Greek yogurt and including lots of veggies.

Made right, egg salad is a classic dish that can be enjoyed as part of a balanced diet. Just keep portion sizes reasonable and store leftovers properly. With endless ways to vary the ingredients, there’s sure to be an egg salad recipe for every taste!