Food
Egg salad nutrition facts
A typical portion of egg salad (1 medium egg; 68 g, made with mayonnaise) has 170 calories and 7g of protein (USDA FoodData Central). USDA lists 9 descriptions of it: per 100 g they range from 139 calories (made with any type of fat free dressing) to 257 (made with mayonnaise).
Nutrition Facts
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Protein % DV here is not corrected for protein quality.
USDA values per 100 g for Egg salad, made with mayonnaise, scaled to the portion. Check the USDA record.
- Protein per 100 g
- 10.3g
- more than 53% of 8,218 USDA reference foods
- Calories per 100 g
- 257
- more than 66% of reference foods
- Sodium per 100 g
- 378mg
- more than 77% of reference foods
1 medium egg weighs 68 g in USDA's record for Egg salad, made with mayonnaise (FDC 2707182).
Where the calories come from: 2% carbohydrate, 82% fat and 16% protein (4 calories a gram of protein or carbohydrate, 9 of fat).
Also rich in
- Selenium17 µg in 1 medium egg (68 g), 31% of the Daily Value
- Choline164 mg in 1 medium egg (68 g), 30% of the Daily Value
- Vitamin B120.6 µg in 1 medium egg (68 g), 26% of the Daily Value
- Riboflavin0.3 mg in 1 medium egg (68 g), 22% of the Daily Value
- Vitamin K22 µg in 1 medium egg (68 g), 18% of the Daily Value
Source: USDA FoodData Central (FDC 2707182), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.
Every form of egg salad USDA describes
Made with mayonnaise has the most calories per 100 g (257); the fewest: Made with any type of fat free… (139)
| USDA description | Calories | Protein | Fat | Sodium |
|---|---|---|---|---|
| Egg salad, made with mayonnaise | 257 | 10.3 g | 23.1 g | 378 mg |
| Egg salad, made with creamy dressing | 212 | 10.2 g | 17.7 g | 420 mg |
| Egg salad, made with light creamy dressing | 155 | 10.2 g | 11.3 g | 426 mg |
| Egg salad, made with mayonnaise-type salad dressing | 174 | 10.1 g | 12.8 g | 385 mg |
| Egg salad, made with Italian dressing | 172 | 10 g | 12.7 g | 456 mg |
| Egg salad, made with light Italian dressing | 143 | 10 g | 9.7 g | 437 mg |
| Egg salad, made with light mayonnaiseSame values: Egg salad, made with light mayonnaise-type salad dressing | 172 | 10 g | 13 g | 423 mg |
| Egg Salad, made with any type of fat free dressing | 139 | 9.8 g | 8.8 g | 420 mg |
Every nutrient in this record (65)
The portion is 1 medium egg (68 g); % DV is for that portion.
Energy, macronutrients and sugars (12)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Protein | 6.98 g | 10.3 g | 14% |
| Total lipid (fat) | 15.7 g | 23.1 g | 20% |
| Carbohydrate, by difference | 0.69 g | 1.01 g | 0% |
| Energy | 175 kcal | 257 kcal | |
| Alcohol, ethyl | 0 g | 0 g | |
| Water | 43.5 g | 64.0 g | |
| Total Sugars | 0.69 g | 1.01 g | |
| Fiber, total dietary | 0 g | 0 g | 0% |
| Cholesterol | 209 mg | 307 mg | 70% |
| Fatty acids, total saturated | 3.33 g | 4.90 g | 17% |
| Fatty acids, total monounsaturated | 4.46 g | 6.56 g | |
| Fatty acids, total polyunsaturated | 6.71 g | 9.87 g |
Minerals (9)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Calcium, Ca | 28.6 mg | 42.0 mg | 2% |
| Iron, Fe | 0.67 mg | 0.99 mg | 4% |
| Magnesium, Mg | 5.44 mg | 8.00 mg | 1% |
| Phosphorus, P | 96.6 mg | 142 mg | 8% |
| Potassium, K | 71.4 mg | 105 mg | 2% |
| Sodium, Na | 257 mg | 378 mg | 11% |
| Zinc, Zn | 0.59 mg | 0.87 mg | 5% |
| Copper, Cu | 0.0095 mg | 0.014 mg | 1% |
| Selenium, Se | 17.1 µg | 25.1 µg | 31% |
Vitamins (23)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Retinol | 82.3 µg | 121 µg | |
| Vitamin A, RAE | 83.0 µg | 122 µg | 9% |
| Carotene, beta | 6.80 µg | 10.0 µg | |
| Carotene, alpha | 0 µg | 0 µg | |
| Vitamin E (alpha-tocopherol) | 1.0 mg | 1.47 mg | 7% |
| Vitamin D (D2 + D3) | 1.22 µg | 1.80 µg | 6% |
| Cryptoxanthin, beta | 6.12 µg | 9.00 µg | |
| Lycopene | 0 µg | 0 µg | |
| Lutein + zeaxanthin | 194 µg | 285 µg | |
| Vitamin C, total ascorbic acid | 0 mg | 0 mg | 0% |
| Thiamin | 0.037 mg | 0.055 mg | 3% |
| Riboflavin | 0.28 mg | 0.41 mg | 22% |
| Niacin | 0.035 mg | 0.051 mg | 0% |
| Vitamin B-6 | 0.067 mg | 0.098 mg | 4% |
| Folate, total | 24.5 µg | 36.0 µg | |
| Vitamin B-12 | 0.62 µg | 0.91 µg | 26% |
| Choline, total | 164 mg | 242 mg | 30% |
| Vitamin K (phylloquinone) | 21.8 µg | 32.1 µg | 18% |
| Folic acid | 0 µg | 0 µg | |
| Folate, food | 24.5 µg | 36.0 µg | |
| Folate, DFE | 24.5 µg | 36.0 µg | 6% |
| Vitamin E, added | 0 mg | 0 mg | |
| Vitamin B-12, added | 0 µg | 0 µg |
Fatty acids (19)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| SFA 4:0 | 0 g | 0 g | |
| SFA 6:0 | 0 g | 0 g | |
| SFA 8:0 | 0.0014 g | 0.0020 g | |
| SFA 10:0 | 0.0014 g | 0.0020 g | |
| SFA 12:0 | 0.0014 g | 0.0020 g | |
| SFA 14:0 | 0.027 g | 0.039 g | |
| SFA 16:0 | 2.33 g | 3.43 g | |
| SFA 18:0 | 0.86 g | 1.27 g | |
| MUFA 18:1 | 4.22 g | 6.20 g | |
| PUFA 18:2 | 5.85 g | 8.61 g | |
| PUFA 18:3 | 0.74 g | 1.09 g | |
| PUFA 20:4 | 0.088 g | 0.13 g | |
| PUFA 22:6 n-3 (DHA) | 0.021 g | 0.031 g | |
| MUFA 16:1 | 0.18 g | 0.27 g | |
| PUFA 18:4 | 0 g | 0 g | |
| MUFA 20:1 | 0.048 g | 0.071 g | |
| PUFA 20:5 n-3 (EPA) | 0.0027 g | 0.0040 g | |
| MUFA 22:1 | 0.0048 g | 0.0070 g | |
| PUFA 22:5 n-3 (DPA) | 0 g | 0 g |
Source: USDA FoodData Central, FDC 2707182: every value the record reports, per 100 g as USDA gives it and scaled to the portion; Daily Values: 21 CFR 101.9.
Source: USDA FoodData Central (SR Legacy, Foundation Foods and Survey foods), April 30, 2026 release.
Questions
How many calories are in egg salad?
170 in 1 medium egg (68 g) of made with mayonnaise; 139 to 257 per 100 g across USDA's descriptions.
How much protein is in egg salad?
7g in 1 medium egg; 10.3 g per 100 g.
How much sodium is in egg salad?
260mg in 1 medium egg; 378 mg per 100 g. Salt added in cooking changes it: USDA lists salted and unsalted forms separately where it measured both.
Sources for this page
- USDA FoodData Central
- the food and product records, April 30, 2026 release. fdc.nal.usda.gov
- FoodData Central documentation
- what each data type is and how branded records are submitted. fdc.nal.usda.gov
- USDA Food and Nutrient Database for Dietary Studies
- the survey foods and their portions. ars.usda.gov
- 21 CFR 101.9, Nutrition labeling of food
- the label format, rounding and Daily Values. ecfr.gov
- FDA, How to Understand and Use the Nutrition Facts Label
- the 5% and 20% Daily Value rule. fda.gov