Calories in Egg Salad, made with any type of fat free dressing
Generic food Dairy and Eggs
Egg Salad, made with any type of fat free dressing contains 139 kcal per 100 g. A typical serving of 1 medium egg (68 g) provides about 95 kcal.
Roughly 58% of its calories come from fat, with 29% from protein and 13% 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 44% of the Daily Value for selenium, 41% 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 | 139 kcal | |
| Total fat C | 8.8 g | 11% |
| Saturated fat C | 2.7 g | 13% |
| Cholesterol C | 291 mg | 97% |
| Sodium C | 420 mg | 18% |
| Total carbohydrates C | 4.3 g | 2% |
| Dietary fiber C | 0.4 g | 1% |
| Total sugars C | 3.1 g | |
| Protein C | 9.8 g | 20% |
| Vitamin A C | 116 µg | 13% |
| Vitamin C C | 0 mg | 0% |
| Vitamin D C | 1.7 µg | 9% |
| Vitamin E C | 0.81 mg | 5% |
| Vitamin K C | 5.7 µg | 5% |
| Thiamin (B1) C | 0.051 mg | 4% |
| Riboflavin (B2) C | 0.4 mg | 31% |
| Niacin (B3) C | 0.05 mg | 0.3% |
| Vitamin B6 C | 0.094 mg | 6% |
| Folate (B9) C | 34 µg | 9% |
| Vitamin B12 C | 0.86 µg | 36% |
| Choline C | 228 mg | 41% |
| Calcium C | 40 mg | 3% |
| Iron C | 0.95 mg | 5% |
| Magnesium C | 8 mg | 2% |
| Phosphorus C | 134 mg | 11% |
| Potassium C | 109 mg | 2% |
| Zinc C | 0.82 mg | 7% |
| Copper C | 0.014 mg | 2% |
| Selenium C | 24 µg | 44% |
% 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 13%
- Fat 58%
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
- Protein9.8 gin the lowest quarter of eggs and omelets (median 11.6 g)
- Fiber0.4 gin the top quarter of eggs and omelets (median 0 g)
- Sugars3.1 gin the top quarter of eggs and omelets (median 0.58 g)
- Fat8.8 gin the lowest quarter of eggs and omelets (median 13.2 g)
- Saturated fat2.7 gin the lowest quarter of eggs and omelets (median 4 g)
- Sodium420 mgin the top quarter of eggs and omelets (median 308 mg)
- Protein per 100 kcal7.1 gprotein density, useful for comparing foods with different calorie levels
- Water75.2 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 | 1.1 g |
Individual fatty acids (19)
| EPA (omega-3, 20:5 n-3) C | 0.004 g |
|---|---|
| DHA (omega-3, 22:6 n-3) C | 0.029 g |
| Linoleic acid (omega-6, 18:2) C | 0.93 g |
| SFA 4:0 C | 0 g |
| SFA 6:0 C | 0 g |
| SFA 8:0 C | 0.008 g |
| SFA 10:0 C | 0.008 g |
| SFA 12:0 C | 0.057 g |
| SFA 14:0 C | 0.051 g |
| SFA 16:0 C | 1.8 g |
| SFA 18:0 C | 0.67 g |
| MUFA 18:1 C | 3.3 g |
| PUFA 18:3 C | 0.031 g |
| PUFA 20:4 C | 0.12 g |
| MUFA 16:1 C | 0.24 g |
| PUFA 18:4 C | 0 g |
| MUFA 20:1 C | 0.023 g |
| MUFA 22:1 C | 0.002 g |
| PUFA 22:5 n-3 (DPA) C | 0 g |
Carotenoids (6)
| Beta-carotene C | 9 µg |
|---|---|
| Lycopene C | 0 µg |
| Lutein + zeaxanthin C | 274 µg |
| Retinol C | 115 µg |
| Carotene, alpha C | 0 µg |
| Cryptoxanthin, beta C | 8 µg |
Other components (8)
| Water C | 75.2 g |
|---|---|
| Alcohol C | 0 g |
| Caffeine C | 0 mg |
| Theobromine C | 0 mg |
| Folic acid C | 0 µg |
| Folate, food C | 34 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 light Italian dressing | 143 | 10 g | 3 g | 9.7 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 |
| Cheese, ricotta, part skim milk | 138 | 11.4 g | 5.1 g | 7.9 g |
| Greek yogurt, plain, whole milk | 97 | 9 g | 4 g | 5 g |
| Egg casserole with bread, cheese, milk and meat | 175 | 11.4 g | 10.2 g | 9.8 g |
| Egg, whole, pickled | 154 | 12.5 g | 1.1 g | 10.5 g |
| Cheese, ricotta, whole milk | 150 | 7.5 g | 7.3 g | 10.2 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 139 kcal. 1 medium egg (68 g): about 95 kcal. 1 egg, NS as to size (74 g): about 103 kcal. 1 large egg (74 g): about 103 kcal.
How much protein is in egg Salad?
Egg Salad contains 9.8 g of protein per 100 g (20% of the 50 g Daily Value), or 6.7 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 4.3 g of total carbohydrates per 100 g, including 0.4 g of fiber and 3.1 g of sugars.
How much fat is in egg Salad?
Egg Salad contains 8.8 g of fat per 100 g, of which 2.7 g is saturated (13% 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 (44% DV), choline (41% 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 420 mg of sodium, 18% 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 10, 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 2707190. 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.