Deviled Eggs: Calories, Nutrition and Health Benefits

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Deviled eggs are hard-boiled eggs halved, with the yolk mashed with mayonnaise and mustard and piped back into the white. One half comes to roughly 65 calories, 4 g of protein, under 1 g of carbs and 5 g of fat. Almost all of the fat comes from the mayonnaise, so a six-half plate lands near 400 calories.

Quick Nutrition Facts

Per 1 half egg with mayo filling

Nutrient	Amount
Calories	65 kcal
Protein	4g
Carbohydrates	0.6g
Fiber	0g
Sugars	0.3g
Fat	5g
Sodium	90 mg

Macronutrient Breakdown

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NUTRITIONIST'S INSIGHT

A deviled egg half is a low-carb, protein-containing bite where the filling decides the numbers. A plain hard-boiled half is about 39 calories and 2.7 g of fat; the mayonnaise filling roughly doubles the fat. That still leaves a snack with almost no carbohydrate and no fiber, so it barely moves blood glucose. The cholesterol worry is smaller than it used to be: the AHA advisory finds one whole egg a day fits a healthy eating pattern for most healthy adults, while people with high LDL cholesterol or diabetes should be more careful. The practical limit is volume, not any single half. Parties and trays make it easy to eat six to ten halves, which means 400 to 650 calories and a fair share of the day's saturated fat and sodium. Keeping them cold matters too: egg-based dishes should not sit out longer than two hours.

Myth Busters

MYTH #1: Deviled eggs are basically just egg, so they are diet food

TRUTH: The egg itself is light, about 39 calories per half. The mayonnaise filling adds most of the fat, putting a typical half near 65 calories. Six halves is about 400 calories, as much as a small meal. They fit a weight-loss plan, but only if you count the filling and the number of halves. Publix Deviled Eggs nutrition, 6 halves (FatSecret); USDA FoodData Central: Egg, whole, cooked, hard-boiled

MYTH #2: The cholesterol in deviled eggs is bad for your heart

TRUTH: The 2019 AHA science advisory found that healthy adults can include up to about one whole egg a day in a heart-healthy pattern. Saturated fat from the rest of the diet matters more than the egg yolk. People with high LDL cholesterol or diabetes should be more cautious and talk with their clinician. Dietary Cholesterol and Cardiovascular Risk: AHA Science Advisory (Circulation, 2019); Are eggs good for you or not? (American Heart Association)

MYTH #3: Deviled eggs are high in carbs because of the mayo and mustard

TRUTH: A half has under 1 g of carbohydrate. Mayonnaise and yellow mustard contribute only trace amounts. Sweet pickle relish or sugar in the filling can add 1 to 2 g, but the dish stays very low carb. Publix Deviled Eggs nutrition, 6 halves (FatSecret); USDA FoodData Central: Egg, whole, cooked, hard-boiled

MYTH #4: Deviled eggs are fine to leave on the buffet all afternoon

TRUTH: Cooked eggs and egg dishes are perishable. USDA guidance is to refrigerate them and not leave them out for more than two hours, or one hour above 90 F (32 C). Hard-cooked eggs keep about a week in the refrigerator. Shell Eggs from Farm to Table (USDA FSIS)

MYTH #5: Deviled eggs are a low-sodium snack because they are not processed

TRUTH: A half carries about 90 mg of sodium, mostly from the mayonnaise, mustard and added salt. That is small alone, but six halves is about 540 mg, around a quarter of the 2,300 mg daily limit. Pickles, bacon bits or seasoned toppings push it higher. Dietary Guidelines for Americans, 2020-2025 (sodium limit 2,300 mg); Publix Deviled Eggs nutrition, 6 halves (FatSecret)

NutriScore by Health Goals

Health Goal	NutriScore	Why This Score?
Weight Loss		About 65 calories per half with 4 g of protein is filling for the calories. The risk is portion creep: six halves is roughly 400 calories, mostly from mayonnaise. Publix Deviled Eggs nutrition, 6 halves (FatSecret); USDA FoodData Central: Egg, whole, cooked, hard-boiled
Muscle Gain		Egg protein is complete, but a half supplies only about 4 g. It takes four to six halves to make a real protein serving, which also brings 260 to 390 calories, much of it from the fatty filling. Publix Deviled Eggs nutrition, 6 halves (FatSecret); USDA FoodData Central: Egg, whole, cooked, hard-boiled
Heart Health		One whole egg a day fits a healthy pattern for most adults per the AHA, but the mayonnaise adds saturated fat and the sodium adds up over several halves. Moderate portions suit this goal; large trays do not. Dietary Cholesterol and Cardiovascular Risk: AHA Science Advisory (Circulation, 2019); Are eggs good for you or not? (American Heart Association); Dietary Guidelines for Americans, 2020-2025 (sodium limit 2,300 mg)
Blood Sugar Control		With under 1 g of carbohydrate per half and no refined starch, deviled eggs have almost no direct glucose impact. They also work as a protein pairing with higher-carb foods. Publix Deviled Eggs nutrition, 6 halves (FatSecret); USDA FoodData Central: Egg, whole, cooked, hard-boiled
Low Carb / Keto		Under 1 g carbs and 5 g fat per half match low-carb and keto targets closely. Check the filling for added sugar in sweet relish or honey mustard. Publix Deviled Eggs nutrition, 6 halves (FatSecret); USDA FoodData Central: Egg, whole, cooked, hard-boiled

PERSONALIZED NUTRITION

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Blood Sugar Response to Deviled Eggs

Deviled eggs barely register on a glucose monitor. A half has under 1 g of carbohydrate, so any rise stays within normal meal-to-meal variation of about 0.1 to 0.2 mmol/L (2 to 4 mg/dL). Protein and fat also slow stomach emptying, so the bite can blunt the response of whatever you eat with it. USDA FoodData Central: Egg, whole, cooked, hard-boiled

Estimated Blood Sugar Response (1 half egg with mayo filling)

Modeled from carbohydrate content. Not a measured CGM trace. Individual responses vary.

How to flatten the spike

Eat deviled eggs before the starchy part of a meal; protein first tends to flatten the glucose rise from the carbs that follow.
Keep to two to four halves as a snack so the mayonnaise does not turn it into a high-calorie plate.
Skip sweet pickle relish or sugar in the filling if you track carbs.
Serve on cucumber slices or celery rather than crackers when you want to stay low carb.
Add a vegetable side, such as a green salad or raw peppers, for fiber the eggs do not provide.

Cultural Significance

Stuffed eggs go back to ancient Rome, where boiled eggs were served with spiced sauces at the start of a meal. The 'deviled' name dates to 18th-century Britain, where it meant food prepared with hot seasoning like mustard or pepper. In the United States, deviled eggs became a fixture of church potlucks, Easter tables, Thanksgiving spreads and Southern picnics, often served on a special dish with indentations for each half. Regional versions vary: paprika on top is the American standard, while others add pickles, bacon, jalapeno or pickled beet juice. In the UK and elsewhere the same dish is often called devilled or stuffed eggs.

Compare & Substitute

Deviled Eggs vs Similar Foods

Nutrient	Deviled egg with Greek yogurt filling (1 half)	Hard-boiled egg half, plain	Deviled egg with mashed avocado filling (1 half)
Calories	45 kcal	39 kcal	60 kcal
Protein	4g	3g	3.5g
Carbohydrates	0.8g	0.3g	1.5g
Fat	2.5g	2.7g	4.5g

Frequently Asked Questions

How many calories are in one deviled egg?

One half egg with a typical mayonnaise filling has about 65 calories, 4 g of protein, 5 g of fat and under 1 g of carbohydrate. A Publix tray works out to about 62 calories per half, and recipe calculators range from roughly 55 to 80 depending on how much mayonnaise goes in. Six halves is about 400 calories.

Are deviled eggs keto and low carb?

Yes. A half has under 1 g of carbohydrate and 5 g of fat, so deviled eggs suit keto and low-carb diets. Watch for sugar in sweet pickle relish or honey mustard, which can add 1 to 2 g per half.

Can I eat deviled eggs every day?

The AHA advisory says healthy adults can include about one whole egg a day, which is two deviled halves. People with high LDL cholesterol or diabetes should ask their clinician first. Keep in mind the mayonnaise adds saturated fat and sodium on top of the egg.

How long can deviled eggs sit out?

No more than two hours, or one hour when the temperature is above 90 F (32 C). Keep them on ice at parties. In the refrigerator, hard-cooked eggs keep about a week, and deviled eggs are best eaten within two to three days once filled.

How can I make deviled eggs lighter?

Replace some or all of the mayonnaise with plain Greek yogurt, or use mashed avocado. Both cut the fat per half to about 2 to 4.5 g. Fill with a small spoon rather than piping large mounds, and top with paprika for flavor instead of bacon.