Egg Salad Nutrition Facts: Calories, Macros & Health Benefits
Summary: Egg Salad contains 208 calories, 10.8g protein, 1.8g carbs, and 17.5g fat per one cup (150g). It is a source of saturated fat, cholesterol, sodium.
Nutrition Facts — one cup (150g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 208 kcal | 10% |
| Protein | 10.8g | 22% |
| Carbohydrates | 1.8g | 1% |
| Total Fat | 17.5g | 22% |
| Fiber | 0.20g | 1% |
| Sugar | 1.2g | -- |
| Saturated Fat | 3.5g | 18% |
| Cholesterol | 310.0mg | 103% |
| Sodium | 380.0mg | 17% |
| Potassium | 0.30mg | 0% |
| Calcium | 10.0mg | 1% |
| Iron | 115.0mg | 639% |
| Magnesium | 1.0mg | 0% |
| Zinc | 155.0mg | 1409% |
| Vitamin C | 0.04mg | 0% |
| Vitamin A | 0.32mcg | 0% |
| Vitamin B6 | 0.10mg | 6% |
| Vitamin B12 | 0.10mcg | 4% |
| Folate | 38.0mcg | 10% |
| Vitamin E | 2.0mg | 13% |
| Vitamin K | 0.80mcg | 1% |
| Phosphorus | 120.0mg | 10% |
Is Egg Salad Good for You?
Egg Salad provides 208 calories per one cup (150g) with 10.8g protein, 1.8g carbohydrates, and 17.5g fat. It is a source of saturated fat (18% dv), cholesterol (103% dv), sodium (17% dv).
Chopped hard-boiled eggs mixed with mayonnaise, mustard, salt, pepper, and sometimes celery or onion. A classic American side dish or sandwich filling.
Key Health Benefits of Egg Salad
- Saturated Fat (18% DV): Supports balanced nutrition when included as part of your daily meals.
- Cholesterol (103% DV): Supports balanced nutrition when included as part of your daily meals.
- Sodium (17% DV): Supports balanced nutrition when included as part of your daily meals.
- Iron (639% 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 10.8g 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 208 calories per one cup (150g).
How much protein is in egg salad?
Egg Salad provides 10.8g of protein per one cup (150g).
How many carbs are in egg salad?
Egg Salad has 1.8g of carbohydrates per one cup (150g).
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.