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Egg Salad

Egg Salad

Everyday

Egg salad is a protein-rich prepared dish made by combining chopped hard-boiled eggs with mayonnaise and optional seasonings like mustard or herbs. While the eggs provide high-quality complete protein and essential nutrients like choline, traditional versions derive significant fat content from mayonnaise – though substitutions with Greek yogurt or avocado can reduce calories. This creamy, chunky mixture is most commonly served as a sandwich filling or atop leafy greens, with texture and flavor varying by ingredient ratios.

Macro Impact

A 1/2 cup serving contains 339 calories, 13g protein, 2g carbs, and 31g fat.

Calorie Burn

How long would it take to burn off 339 calories?
Walking3.5 mph, moderate pace
1 hour 19 min
YogaModerate effort, gentle pace
58 min
SwimmingModerate effort, freestyle
43 min
Biking12-14 mph, moderate effort
35 min
StairsStair climbing, moderate pace
39 min
Running5 mph (12 min/mile)
29 min

Nutrition Facts

Serving size1/2 cup (115 g)
Amount per serving
Calories339
% Daily Value*
Total Fat31g
40%
Saturated Fat6g
29%
Trans Fat0.3g
Polyunsaturated Fat10g
Monounsaturated Fat14g
Cholesterol334mg
111%
Sodium403mg
18%
Total Carbohydrate2g
1%
Dietary Fiber0.6g
2%
Total Sugars0.6g
Includes Added Sugars0.1g
0%
Protein13g
Vitamin D2mcg
12%
Calcium58mg
4%
Iron2mg
10%
Potassium230mg
5%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet.

Nutrient Breakdown

Nutrient breakdown based on appropriate daily intake recommendations for a 175lb adult.

Carbs
Total Carbs
2 / 275 g
1%
Fiber
1 / 28 g
2%
Sugars
1 g
Added Sugars
0 / 50 g
0%
Soluble Fiber
0 g
Insoluble Fiber
0 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
1 g
Fat
Total Fat
31 / 78 g
40%
Monounsaturated
14 / 31 g
44%
Polyunsaturated
10 / 23 g
44%
Saturated
6 / 23 g
25%
Trans
0 g
Cholesterol
334 / 300 g
111%
Omega 3
0 / 5 g
2%
Omega 6
10 / 19 g
55%
Omega 9
14 g
Protein
Protein
13 / 80 g
16%
Amino Acids
Histidine
0 / 3 g
9%
Isoleucine
1 / 2 g
41%
Leucine
1 / 3 g
30%
Lysine
1 / 2 g
31%
Methionine
0 / 1 g
23%
Phenylalanine
1 / 2 g
32%
Threonine
1 / 1 g
46%
Tryptophan
0 / 0 g
47%
Valine
1 / 2 g
36%
Arginine
1 g
Cysteine
0 g
Cystine
0 g
Tyrosine
1 g
Alanine
1 g
Aspartic Acid
1 g
Glutamic Acid
2 g
Glycine
1 g
Proline
1 g
Serine
1 g
Vitamins
Thiamine, B1
0 / 1 mg
4%
Riboflavin, B2
1 / 1 mg
38%
Niacin, B3
0 / 15 mg
2%
Pantothenic Acid, B5
1 / 5 mg
18%
Pyridoxine, B6
0 / 1 mg
18%
Biotin, B7
14 / 30 mcg
46%
Cobalamin, B12
1 / 2 mcg
53%
Folate
35 / 400 mcg
9%
Vitamin A
230 / 800 mcg
29%
Vitamin C
0 / 83 mg
0%
Vitamin D
2 / 15 mcg
15%
Vitamin E
1 / 15 mg
8%
Vitamin K
6 / 105 mcg
5%
Minerals
Calcium
58 / 1k mg
6%
Copper
0 / 1 mg
13%
Iron
2 / 13 mg
13%
Magnesium
12 / 370 mg
3%
Manganese
0 / 2 mg
6%
Phosphorous
207 / 700 mg
30%
Potassium
230 / 3k mg
8%
Selenium
35 / 55 mcg
63%
Sodium
403 / 2.3k mg
18%
Zinc
1 / 10 mg
13%
Chromium
0 / 30 mcg
0%
Molybdenum
4 / 45 mcg
8%
Iodine
29 / 150 mcg
19%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
52 g
Caffeine
0 mg
Choline
219 mg
Taurine
0 mg

References

Data on this page was sourced from a publicly available first-party datasource.

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