How Many Calories In Egg Salad

Egg salad is a popular and versatile dish that can be enjoyed on its own, as a sandwich filling, or even as a dip. But if you're counting calories, you might be wondering: how many calories are in egg salad? The answer depends on the ingredients and portion size, but let’s break it down.

Calories in Egg Salad

A classic egg salad typically includes hard-boiled eggs, mayonnaise, mustard, salt, and a few seasonings. On average, 1/2 cup of egg salad contains around 220-250 calories. This estimate assumes the use of regular mayonnaise, which is calorie-dense due to its fat content. If you're opting for reduced-fat mayonnaise or yogurt as a substitute, the calorie count will be lower.

Here’s a quick calorie breakdown of common egg salad ingredients per serving:

• Egg (1 large): ~70 calories
• Mayonnaise (1 tbsp): ~90 calories
• Mustard (1 tsp): ~10 calories
• Other seasonings (salt, pepper): negligible calories

By tweaking the recipe—like using fewer eggs, light mayo, or healthier additions such as Greek yogurt—you can easily adjust the overall caloric content to fit your dietary needs.

Nutritional Value of Egg Salad

Beyond calories, egg salad is packed with protein from the eggs, healthy fats from the mayonnaise, and essential vitamins like Vitamin B12 and Vitamin D. However, keep an eye on the fat content if you're using regular mayo. Adding veggies like celery or dill can also boost the fiber and nutrient content without adding many calories.

Tracking your calorie intake doesn’t have to be overwhelming. With tools like PowerDreamer's AI Calorie Counter, you can seamlessly log daily calories and nutrients like protein, carbs, and fat by simply snapping photos of food or nutritional labels. Start simplifying your nutrition tracking today!