Egg Salad Nutrition Facts: Calories, Macros & Health Benefits
Summary: Egg Salad contains 230 calories, 10g protein, 23g carbs, and 10g fat per one sandwich (215g). It is a source of saturated fat, cholesterol, sodium.
Nutrition Facts — one sandwich (215g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 230 kcal | 12% |
| Protein | 10.0g | 20% |
| Carbohydrates | 23.0g | 8% |
| Total Fat | 10.0g | 13% |
| Fiber | 1.0g | 4% |
| Sugar | 3.0g | -- |
| Saturated Fat | 2.5g | 12% |
| Cholesterol | 140.0mg | 47% |
| Sodium | 350.0mg | 15% |
| Calcium | 15.0mg | 1% |
| Iron | 120.0mg | 667% |
| Magnesium | 0.70mg | 0% |
| Zinc | 110.0mg | 1000% |
| Vitamin C | 0.20mg | 0% |
| Vitamin A | 0.20mcg | 0% |
| Vitamin B6 | 1.5mg | 88% |
| Vitamin B12 | 0.08mcg | 3% |
| Folate | 40.0mcg | 10% |
| Vitamin E | 1.0mg | 7% |
| Vitamin K | 0.35mcg | 0% |
| Phosphorus | 45.0mg | 4% |
Is Egg Salad Good for You?
Egg Salad provides 230 calories per one sandwich (215g) with 10g protein, 23g carbohydrates, and 10g fat. It is a source of saturated fat (12% dv), cholesterol (47% dv), sodium (15% dv).
Chopped egg salad with mayonnaise on a plain bagel
Key Health Benefits of Egg Salad
- Saturated Fat (12% DV): Supports balanced nutrition when included as part of your daily meals.
- Cholesterol (47% DV): Supports balanced nutrition when included as part of your daily meals.
- Sodium (15% DV): Supports balanced nutrition when included as part of your daily meals.
- Iron (667% DV): Supports balanced nutrition when included as part of your daily meals.
- Zinc (1000% DV): Supports balanced nutrition when included as part of your daily meals.
- Protein: Provides 10g protein per serving to support satiety and muscle maintenance.
How to Track Egg Salad Nutrition with Gram
Use Gram to log egg salad and see calories, macros, and micronutrients in context. You can search by name or use AI food scanning to track meals quickly.
Frequently Asked Questions
How many calories are in egg salad?
Egg Salad contains 230 calories per one sandwich (215g).
How much protein is in egg salad?
Egg Salad provides 10g of protein per one sandwich (215g).
How many carbs are in egg salad?
Egg Salad has 23g of carbohydrates per one sandwich (215g).
Is egg salad good for tracking nutrition?
Yes. Egg Salad can be logged by calories, macros, and micronutrients in the Gram app.
How should I use egg salad in a meal plan?
Use Egg Salad as part of a balanced meal and compare the protein, carbs, and fat values to your daily targets.
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Nutrition data sourced from USDA FoodData Central. Track egg salad and thousands of other foods with the Gram app.