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The Nutrition of Egg Salad

Egg salad is a high-protein alternative to traditional lettuce and tomato salads. The main ingredients are eggs, mayonnaise, mustard, onion and celery. It's not uncommon to add other foods and spices to egg salad to improve the taste. This salad is healthy if made with less mayonnaise and fattening condiments. Here's a good look into the nutrition of egg salad to help you on your diet plan.



Mayonnaise has a bad reputation for being high in calories and fat. Although the majority of store bought mayo contains these things, there are newer versions on the market that are better for you. Use a low calorie or low fat mayonnaise when preparing your salad.

Mustard adds tang to any egg salad. For more taste, substitute regular mustard with Dijon. Also use cucumber and tomato to incorporate more ingredients.

Calorie Content

One cup of egg salad can add up to 200 calories. The contribution from the boiled eggs is 80 calories per egg. Two eggs per person is considered one serving. Regular mayonnaise has between 50 to 100 calories per tablespoon. Celery has no fat. One cup of diced onion has 64 calories. A teaspoon of mustard has 3 calories.

Fat Content

The fat content in egg salad is found mostly in the egg and mayo. There are about 6 g of fat per egg and 12g of fat per tbsp. in mayonnaise. These fats are found in eggs and mayonnaise: monounsaturated, polyunsaturated and saturated. Monounsaturated and polyunsaturated fats are the good fats. Studies completed by the American Heart Association suggests that these fats can help lower cholesterol levels. Saturated fats are dangerous to your health. Consuming foods that are high in this fat can lead to heart disease and other health problems. Onion and celery have zero to very minute traces of fat.

Excellent Source of Protein

Egg salad is high in protein. It's also a good addition to any high-protein diet and is excellent for developing muscle strength. Without protein in your diet, the body can't maintain lean muscle tissue. Eggs have important amino acids needed to do these things.

Vitamins and Minerals

There are a good number of vitamins and minerals in egg salad. Egg and onions contribute the majority of nutrients including:

  • Vitamin A
  • Vitamin B1
  • Vitamin D
  • Vitamin E
  • Biotin
  • Calcium
  • Choline
  • Copper
  • Chromium
  • Iodine
  • Iron
  • Manganese
  • Phosphorus
  • Sulfur

Health Benefits

Egg salad has a good number of health benefits that outweigh the high cholesterol in the mayonnaise. The sulfur in egg yolk work to make hair and nails strong. Onions help prevent fats in the blood and lowers blood pressure. Celery is a perfect food for losing weight. It doesn't have fat or carbs.

Health Concerns with Cholesterol

Besides protein eggs are high in cholesterol. This cholesterol is mainly in the egg yolk, so try to use more egg white if this is an issue. It's recommended to substitute three egg whites for one yolk. However, it's the yolk that gives egg salad its well-known characteristics.

Other Uses

Egg salad is used to make sandwiches, top other salads and as a complete meal. Egg salad can add numerous benefits to your diet plan if prepared in a healthy way.

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