Egg Salad Nutrition Facts: Calories, Macros & Health Benefits
Summary: Egg Salad contains 228 calories, 9.8g protein, 22.5g carbs, and 11g fat per one sub (250g). It is a source of saturated fat, cholesterol, sodium.
Nutrition Facts — one sub (250g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 228 kcal | 11% |
| Protein | 9.8g | 20% |
| Carbohydrates | 22.5g | 8% |
| Total Fat | 11.0g | 14% |
| Fiber | 1.6g | 6% |
| Sugar | 3.5g | -- |
| Saturated Fat | 2.5g | 12% |
| Cholesterol | 160.0mg | 53% |
| Sodium | 450.0mg | 20% |
| Potassium | 3.0mg | 0% |
| Calcium | 22.0mg | 2% |
| Iron | 150.0mg | 833% |
| Magnesium | 1.1mg | 0% |
| Zinc | 155.0mg | 1409% |
| Vitamin C | 0.28mg | 0% |
| Vitamin A | 0.22mcg | 0% |
| Vitamin B6 | 2.8mg | 165% |
| Vitamin B12 | 0.10mcg | 4% |
| Folate | 55.0mcg | 14% |
| Vitamin E | 1.4mg | 9% |
| Vitamin K | 0.50mcg | 0% |
| Phosphorus | 55.0mg | 4% |
Is Egg Salad Good for You?
Egg Salad provides 228 calories per one sub (250g) with 9.8g protein, 22.5g carbohydrates, and 11g fat. It is a source of saturated fat (12% dv), cholesterol (53% dv), sodium (20% dv).
A submarine sandwich filled with egg salad (hard-boiled eggs, mayonnaise, seasonings) on a long sub roll, often with lettuce, tomato, and other vegetables.
Key Health Benefits of Egg Salad
- Saturated Fat (12% DV): Supports balanced nutrition when included as part of your daily meals.
- Cholesterol (53% DV): Supports balanced nutrition when included as part of your daily meals.
- Sodium (20% DV): Supports balanced nutrition when included as part of your daily meals.
- Iron (833% DV): Supports balanced nutrition when included as part of your daily meals.
- Zinc (1409% DV): Supports balanced nutrition when included as part of your daily meals.
- Protein: Provides 9.8g 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 228 calories per one sub (250g).
How much protein is in egg salad?
Egg Salad provides 9.8g of protein per one sub (250g).
How many carbs are in egg salad?
Egg Salad has 22.5g of carbohydrates per one sub (250g).
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.
Track your nutrition with Gram
Snap a photo of your meal and let AI do the rest. Track calories, macros, and micronutrients effortlessly.
Nutrition data sourced from USDA FoodData Central. Track egg salad and thousands of other foods with the Gram app.