Calories in Egg salad, made with light Italian dressing
Generic food Dairy and Eggs
Egg salad, made with light Italian dressing contains 143 kcal per 100 g. A typical serving of 1 medium egg (68 g) provides about 97 kcal.
Roughly 63% of its calories come from fat, with 29% from protein and 9% from carbohydrates (estimated with general energy factors).
That is less energy than the typical item in eggs and omelets on FoodFactly, where the median is 172 kcal per 100 g across 147 foods.
100 g provides 45% of the Daily Value for selenium, 42% of the Daily Value for choline and 36% of the Daily Value for Vitamin B12.
The data comes from the USDA Food and Nutrient Database for Dietary Studies (FNDDS), which calculates values from recipes of the ingredients.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 143 kcal | |
| Total fat C | 9.7 g | 12% |
| Saturated fat C | 2.7 g | 14% |
| Cholesterol C | 293 mg | 98% |
| Sodium C | 437 mg | 19% |
| Total carbohydrates C | 3 g | 1% |
| Dietary fiber C | 0 g | 0% |
| Total sugars C | 2.8 g | |
| Protein C | 10 g | 20% |
| Vitamin A C | 117 µg | 13% |
| Vitamin C C | 0 mg | 0% |
| Vitamin D C | 1.7 µg | 9% |
| Vitamin E C | 1.7 mg | 11% |
| Vitamin K C | 2.9 µg | 2% |
| Thiamin (B1) C | 0.054 mg | 5% |
| Riboflavin (B2) C | 0.41 mg | 31% |
| Niacin (B3) C | 0.07 mg | 0.4% |
| Vitamin B6 C | 0.11 mg | 6% |
| Folate (B9) C | 35 µg | 9% |
| Vitamin B12 C | 0.87 µg | 36% |
| Choline C | 232 mg | 42% |
| Calcium C | 43 mg | 3% |
| Iron C | 0.99 mg | 6% |
| Magnesium C | 9 mg | 2% |
| Phosphorus C | 138 mg | 11% |
| Potassium C | 118 mg | 3% |
| Zinc C | 0.84 mg | 8% |
| Copper C | 0.014 mg | 2% |
| Selenium C | 24.6 µg | 45% |
% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.
Nutritional breakdown
- Protein 29%
- Carbohydrates 9%
- Fat 63%
Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).
Vitamins and minerals, % Daily Value per 100 g
Nutritional insights
- Protein10 gin the lowest quarter of eggs and omelets (median 11.6 g)
- Sugars2.8 gin the top quarter of eggs and omelets (median 0.58 g)
- Fat9.7 gbelow the median for eggs and omelets (median 13.2 g)
- Saturated fat2.7 gin the lowest quarter of eggs and omelets (median 4 g)
- Sodium437 mgin the top quarter of eggs and omelets (median 308 mg)
- Protein per 100 kcal7 gprotein density, useful for comparing foods with different calorie levels
- Water75.5 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 3.6 g |
|---|---|
| Polyunsaturated fat C | 1.8 g |
Individual fatty acids (19)
| EPA (omega-3, 20:5 n-3) C | 0.004 g |
|---|---|
| DHA (omega-3, 22:6 n-3) C | 0.03 g |
| Linoleic acid (omega-6, 18:2) C | 1.5 g |
| SFA 4:0 C | 0 g |
| SFA 6:0 C | 0 g |
| SFA 8:0 C | 0.002 g |
| SFA 10:0 C | 0.002 g |
| SFA 12:0 C | 0.002 g |
| SFA 14:0 C | 0.029 g |
| SFA 16:0 C | 2 g |
| SFA 18:0 C | 0.7 g |
| MUFA 18:1 C | 3.3 g |
| PUFA 18:3 C | 0.12 g |
| PUFA 20:4 C | 0.12 g |
| MUFA 16:1 C | 0.25 g |
| PUFA 18:4 C | 0 g |
| MUFA 20:1 C | 0.031 g |
| MUFA 22:1 C | 0.003 g |
| PUFA 22:5 n-3 (DPA) C | 0 g |
Carotenoids (6)
| Beta-carotene C | 10 µg |
|---|---|
| Lycopene C | 0 µg |
| Lutein + zeaxanthin C | 278 µg |
| Retinol C | 116 µg |
| Carotene, alpha C | 0 µg |
| Cryptoxanthin, beta C | 8 µg |
Other components (8)
| Water C | 75.5 g |
|---|---|
| Alcohol C | 0 g |
| Caffeine C | 0 mg |
| Theobromine C | 0 mg |
| Folic acid C | 0 µg |
| Folate, food C | 35 µg |
| Vitamin E, added C | 0 mg |
| Vitamin B-12, added C | 0 µg |
Other forms of Egg salad
Raw, cooked, dried and processed versions are separate records with their own measured values.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Egg salad, made with mayonnaise | 257 | 10.3 g | 1 g | 23.1 g |
| Egg salad, made with light mayonnaise | 172 | 10 g | 2.8 g | 13 g |
| Egg salad, made with mayonnaise-type salad dressing | 174 | 10.1 g | 3.9 g | 12.8 g |
| Egg salad, made with light mayonnaise-type salad dressing | 172 | 10 g | 2.8 g | 13 g |
| Egg salad, made with creamy dressing | 212 | 10.2 g | 2.1 g | 17.7 g |
| Egg salad, made with light creamy dressing | 155 | 10.2 g | 2.4 g | 11.3 g |
| Egg salad, made with Italian dressing | 172 | 10 g | 3.4 g | 12.7 g |
| Egg Salad, made with any type of fat free dressing | 139 | 9.8 g | 4.3 g | 8.8 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Cottage cheese, farmer's | 148 | 11 g | 4.3 g | 9.7 g |
| Egg, creamed | 148 | 7.8 g | 5.5 g | 10.4 g |
| Cheese, Ricotta | 148 | 9.6 g | 6 g | 9.5 g |
| Egg, whole, pickled | 154 | 12.5 g | 1.1 g | 10.5 g |
| Cheese, ricotta, part skim milk | 138 | 11.4 g | 5.1 g | 7.9 g |
| Eggs, Grade A, Large, egg whole | 148 | 12.4 g | 0.96 g | 10 g |
| Cheese, ricotta, whole milk | 150 | 7.5 g | 7.3 g | 10.2 g |
| Egg casserole with bread, cheese, milk and meat | 175 | 11.4 g | 10.2 g | 9.8 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in egg salad?
100 g of egg salad has 143 kcal. 1 medium egg (68 g): about 97 kcal. 1 egg, NS as to size (74 g): about 106 kcal. 1 large egg (74 g): about 106 kcal.
How much protein is in egg salad?
Egg salad contains 10 g of protein per 100 g (20% of the 50 g Daily Value), or 6.8 g in 1 medium egg (68 g). About 29% of its calories come from protein. Compared with other eggs and omelets, that is in the lowest quarter (median 11.6 g).
How many carbs are in egg salad?
Egg salad has 3 g of total carbohydrates per 100 g, including 0 g of fiber and 2.8 g of sugars.
How much fat is in egg salad?
Egg salad contains 9.7 g of fat per 100 g, of which 2.7 g is saturated (14% of the Daily Value).
What vitamins and minerals does egg salad contain?
Per 100 g, the most notable amounts relative to the Daily Value are selenium (45% DV), choline (42% DV), Vitamin B12 (36% DV), Riboflavin (B2) (31% DV) and Vitamin A (13% DV). The full list is in the vitamins and minerals table above.
How much sodium is in egg salad?
100 g contains 437 mg of sodium, 19% of the 2,300 mg Daily Value.
Where does this nutrition data come from?
From USDA FoodData Central: FNDDS (Survey), record dated October 31, 2024. FoodFactly last checked it on November 6, 2026. Each value above shows whether it was measured, calculated or taken from a label.
Source of the nutrition information
- USDA FoodData Central: FNDDS (Survey), record 2707189. License: CC0 1.0 (U.S. public domain). Source record dated October 31, 2024. Imported November 6, 2026.
Last updated: . Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.