Egg Salad Sandwich Calories

Looking for a quick, satisfying meal while keeping an eye on your calorie intake? An egg salad sandwich can be a great option! Packed with protein and simple to make, it’s a popular choice for light lunches or snacks. But how many calories does an egg salad sandwich typically have, and what nutritional value does it bring to the table?

Egg Salad Sandwich Calories: A Breakdown

The number of calories in an egg salad sandwich depends on its ingredients and serving size. A basic recipe typically includes hard-boiled eggs, mayonnaise, mustard, and seasonings, served between two slices of bread. Here’s a general estimate for a standard serving:

• Eggs: Two large eggs add about 140 calories
• Mayonnaise: A tablespoon contributes approximately 90 calories
• Bread: Two slices of regular white or wheat bread come in at around 140–180 calories

This brings the total to roughly 370–410 calories for a basic egg salad sandwich. Ingredients like avocado, cheese, or specialty bread can raise the calorie count but also add extra nutrients.

Balancing Taste and Nutrition

If you're looking to cut calories, consider swapping mayonnaise for Greek yogurt or using one slice of bread for an open-faced sandwich. These simple tweaks can lower the total calorie count while still delivering delicious flavor and nutrients like protein, healthy fats, and essential vitamins.

Want to easily keep track of the calories and macronutrients in your egg salad sandwich? Try PowerDreamer’s AI Calorie Counter! Simply snap a photo of your food or its label, and the app will do the math for you—making it a breeze to monitor your daily intake.