Egg Salad Calories

Egg salad is a beloved classic, whether enjoyed as a sandwich filling, a side dish, or even as a low-carb snack. But have you ever wondered about egg salad calories and how it fits into your daily nutritional goals? Let’s break it down!

How Many Calories Are in Egg Salad?

The calorie count of egg salad can vary based on the ingredients and serving size. A basic egg salad typically includes hard-boiled eggs, mayonnaise, and seasonings, contributing to its distinct creamy texture. On average:

• One cup of homemade egg salad contains about 220–250 calories.
• One serving (roughly ½ cup) ranges from 100–125 calories.

Of course, if you’re enhancing your egg salad with additions like mustard, onions, celery, or herbs, the calorie content may shift slightly.

Key Factors That Impact Egg Salad Calories

1. Type of mayonnaise used: Regular mayonnaise adds about 90 calories per tablespoon. For a lighter option, try low-fat or Greek yogurt as a substitute.
2. Egg count: Eggs provide around 70-80 calories each, so the number of eggs significantly impacts the final calorie total.
3. Serving size: Whether you’re eating it on its own, as a sandwich, or spread over crackers, portion size influences calorie intake.

Healthier Egg Salad Swaps

To make your egg salad more waistline-friendly, consider these tweaks:

• Use ripe avocado instead of mayo for a healthy fat boost.
• Substitute Greek yogurt for a protein-packed, lower-fat option.
• Add more veggies like diced celery or cucumbers for extra volume with minimal calories.

Final Thoughts

Understanding the calorie makeup of egg salad can help you enjoy it guilt-free while staying on top of your nutritional goals. For a hassle-free way to track your daily calorie and nutrient intake, check out PowerDreamer's AI Photo Calorie Counter. Snap photos of your meals or food labels and let the AI calculate your calories, protein, carbs, and fats instantly!