Calories in Egg Salad Sandwich
A classic sandwich made with chopped hard-boiled eggs, mayonnaise, and seasonings served between two slices of bread. It is a good source of high-quality protein and essential vitamins like B12 and Choline.
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Common Variations
| Variation | Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Light with Low-fat Mayo | 1 sandwich (210g) | 380 | 18g | 32g | 20g |
| Whole Wheat Egg Salad Sandwich | 1 sandwich (220g) | 495 | 20g | 35g | 31g |
| Open-faced (Single Slice) | 1 slice (140g) | 320 | 14g | 16g | 22g |
| Large (3 Eggs) | 1 large sandwich (260g) | 620 | 26g | 34g | 42g |
Health Benefits
Provides high-quality complete protein necessary for muscle maintenance and repair.
Rich in Choline, a nutrient vital for brain health and neurotransmitter function.
Contains Lutein and Zeaxanthin from egg yolks, which support eye health.
Nutrition Tips
- Substitute half of the mayonnaise with plain Greek yogurt to increase protein and lower saturated fat.
- Use whole-grain or sprouted bread to increase the fiber content and keep you full longer.
- Add finely chopped celery, onions, or bell peppers to add volume and nutrients without many calories.
- Be mindful of the mayonnaise portion, as it is the densest source of calories in this dish.
- Include a layer of spinach or arugula inside the sandwich for an easy boost of Vitamin K and folate.
GAYA Tracking Tip
For the most accurate results, photograph the sandwich from a top-down angle and specify if you used full-fat or light mayonnaise in the notes.
Frequently Asked Questions
Is an egg salad sandwich high in cholesterol?+
Yes, eggs are naturally high in cholesterol, but for most people, dietary cholesterol has a smaller impact on blood cholesterol than saturated fats.
How can I make this sandwich lower in calories?+
Reducing the amount of mayonnaise or using a mustard-based dressing can significantly lower the total calorie count.
Does egg salad provide good satiety?+
Yes, the combination of protein from the eggs and fats from the dressing helps promote a feeling of fullness.
Track Egg Salad Sandwich calories with just a photo
Snap a photo of your food — GAYA calculates calories, protein, carbs, and fat in seconds.
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