Egg Salad: Calories, Nutrition and Health Benefits

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A 1/2 cup (about 100 g) of classic mayonnaise egg salad has about 200 calories, 10g protein, 18g fat and 2g carbs. It is a low-carb, high-fat food, and the mayo supplies most of the calories. Recipes and brand labels run from 120 to 290 kcal per half cup, and a sandwich adds the bread on top.

Quick Nutrition Facts

Per 1/2 cup (about 100 g) mayonnaise-style egg salad

Nutrient	Amount
Calories	200 kcal
Protein	10g
Carbohydrates	2g
Fiber	0g
Sugars	0g
Fat	18g
Sodium	460 mg

Macronutrient Breakdown

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NUTRITIONIST'S INSIGHT

Egg salad is mostly an egg-plus-mayonnaise dish, so the recipe decides the calories. The eggs give you about 10g of protein per half cup, and the mayo adds roughly 15g of fat. Swapping half the mayo for plain Greek yogurt cuts a half cup to about 120 kcal on the University of Maine label while keeping 11g protein. Sodium is the other number to watch: 460 mg in this entry and up to 590 mg in some store tubs. Eat it on whole-grain bread, in lettuce cups, or over cucumber slices rather than white bread to add fiber.

Myth Busters

MYTH #1: Egg salad is a light, diet-friendly lunch.

TRUTH: A half cup is about 200 kcal and 18g fat, and store versions reach 290 kcal. It fits a low-carb plan, but the mayo makes it energy-dense. A sandwich with two slices of bread lands near 350 to 400 kcal. NutritionValue.org: Egg salad nutritional value (USDA branded food data, 100 g); FatSecret: Ballard's Farm Egg Salad

MYTH #2: The cholesterol in eggs makes egg salad bad for your heart.

TRUTH: Harvard Health says saturated and trans fat are far worse for cardiovascular health than dietary cholesterol, and an egg a day is generally fine for most healthy people. The bigger heart concern in egg salad is the mayo-heavy fat and the sodium. Harvard Health: Eggs, protein, and cholesterol: how to make eggs part of a heart-healthy diet

MYTH #3: All egg salad has the same nutrition.

TRUTH: Per half cup, the University of Maine Greek yogurt recipe has 120 kcal and 7g fat, while Ballard's Farm lists 290 kcal and 29g fat. Ingredients and mayo ratio change the numbers a lot. University of Maine Extension: Egg Salad with Greek Yogurt label; FatSecret: Ballard's Farm Egg Salad

MYTH #4: Egg salad is a poor protein source because it is mostly mayo.

TRUTH: A half cup still gives about 10g of protein, and the Harvard T.H. Chan School lists eggs as a good choice among healthy protein sources. You get the most protein per calorie when part of the mayo is replaced with Greek yogurt. NutritionValue.org: Egg salad nutritional value (USDA branded food data, 100 g); Harvard T.H. Chan School of Public Health: Protein; University of Maine Extension: Egg Salad with Greek Yogurt label

NutriScore by Health Goals

Health Goal	NutriScore	Why This Score?
Weight Loss		10g protein helps fullness, but 200 kcal per half cup from mostly mayo fat adds up fast. A yogurt-based version would score better. NutritionValue.org: Egg salad nutritional value (USDA branded food data, 100 g); University of Maine Extension: Egg Salad with Greek Yogurt label
Muscle Gain		About 10g of complete protein per half cup, and a larger portion on bread or crackers is an easy way to add calories and protein. NutritionValue.org: Egg salad nutritional value (USDA branded food data, 100 g); Harvard T.H. Chan School of Public Health: Protein
Diabetes Management		About 2g carbs per half cup with no sugar, so the filling barely moves glucose. The bread is what adds carbs. NutritionValue.org: Egg salad nutritional value (USDA branded food data, 100 g)
Heart Health		Dietary cholesterol is less of a concern than once thought, but mayo fat and 460 mg sodium count against it. Harvard Health: Eggs, protein, and cholesterol: how to make eggs part of a heart-healthy diet; NutritionValue.org: Egg salad nutritional value (USDA branded food data, 100 g)
Low-Carb / Keto		2g carbs and 0g fiber per half cup, with most calories from fat and protein. NutritionValue.org: Egg salad nutritional value (USDA branded food data, 100 g)

PERSONALIZED NUTRITION

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Blood Sugar Response to Egg Salad

Egg salad has about 2g of carbs per half cup, so on its own it barely moves blood glucose, and the protein and fat slow digestion further. The rise usually comes from the bread, crackers or chips it is served with. NutritionValue.org: Egg salad nutritional value (USDA branded food data, 100 g)

Estimated Blood Sugar Response (1/2 cup egg salad, no bread)

Modeled estimate for a person without diabetes, not a measured trace. Individual responses vary.

How to flatten the spike

Serve it in lettuce cups, on cucumber slices or with raw vegetables to keep carbs near zero.
If you use bread, pick whole-grain and keep it to one or two slices.
Make it with half Greek yogurt to add protein and cut fat.
Add chopped celery or pickles for crunch and fiber without sugar.

Cultural Significance

Egg salad is a staple of American and British lunch counters, picnics, and church potlucks, usually served on white or whole-wheat bread. It is a classic Easter leftover because hard-boiled eggs are plentiful that week. Cooks add mustard, dill, paprika, celery or chives, and Japanese tamago sando uses a softer, creamier version with Kewpie mayo on milk bread.

Compare & Substitute

Egg Salad vs Similar Foods

Nutrient	Greek yogurt egg salad (1/2 cup)	Trader Joe's egg salad (1/2 cup, 110 g)	Plain hard-boiled eggs, 2 large (100 g)	Chicken salad, mayo-based (1/2 cup)
Calories	120 kcal	210 kcal	155 kcal	230 kcal
Protein	11g	9g	13g	14g
Carbohydrates	2g	2g	1g	3g
Fat	7g	17g	11g	18g

Frequently Asked Questions

How many calories are in egg salad?

A 1/2 cup (about 100 g) of classic mayonnaise egg salad has about 200 calories. Recipes and store brands range from about 120 to 290 kcal per half cup depending on the amount of mayo.

How much protein is in egg salad?

About 10g per half cup. A Greek yogurt version has about 11g in 105 g.

How many calories are in an egg salad sandwich?

Roughly 350 to 400 kcal: about 200 for the half cup of filling plus 150 to 200 for two slices of bread. Lettuce or a wrap changes this.

Is egg salad keto-friendly?

Yes, the filling has about 2g carbs and no sugar per half cup. Serve it without bread to keep it low-carb.

Is egg salad healthy?

It is a good protein source and low in carbs, but mayo makes it high in fat and sodium (about 460 mg per half cup). Using Greek yogurt for part of the mayo improves it.