Egg salad is a classic dish made primarily with hard-boiled eggs, mayonnaise, and seasonings. It’s commonly served as a sandwich filling or dip, but can also be served over lettuce for a light lunch or dinner. While egg salad is often thought of as an indulgent comfort food, it actually provides some important nutrients and health benefits when consumed in moderation (1).
In this article, we will explore the key benefits that egg salad offers and why it deserves a place in a balanced diet. Some of the main advantages of egg salad include:
High Protein Content
One of the biggest benefits of egg salad is its high protein content. Protein is an essential macronutrient that is needed for muscle growth and development, wound healing, enzyme and hormone function, and numerous other processes in the body (2).
Just two large hard-boiled eggs provide 12 grams of protein (3). This protein is considered high quality because it contains all nine essential amino acids that the body cannot make on its own. The mayonnaise used in egg salad also provides a small amount of protein.
So eating egg salad can help promote muscle growth, aid recovery after exercise, curb hunger and appetite, stabilize blood sugar levels, and meet daily protein needs.
Source of Important Micronutrients
In addition to protein, eggs supply many vitamins and minerals. Some of the main micronutrients found in eggs include (4):
- Vitamin A: Needed for immune function and vision
- Riboflavin: Needed for cellular function and metabolism
- Vitamin B12: Needed for red blood cell formation and nerve function
- Iron: Needed for transporting oxygen and energy production
- Phosphorus: Needed for bone health
- Selenium: Needed for reproduction, DNA synthesis, and antioxidant defense
One serving of egg salad made with two large eggs provides at least 10-20% of the Daily Value for each of these nutrients (5). Consuming egg salad regularly can therefore help prevent nutrient deficiencies.
Contains Choline
Eggs are one of the richest food sources of the essential nutrient choline. Just two large eggs provide 35% of the recommended daily intake for choline (5).
Choline is used by the body to make acetylcholine, an important neurotransmitter involved in memory, mood, and muscle control. It also helps transport cholesterol and maintain the structure of cell membranes (6).
Getting enough choline from foods like egg salad can improve brain health, liver function, athletic performance, and reduce the risk of certain neurological conditions like dementia.
Nutrition Facts
The nutrition facts for egg salad can vary based on the ingredients used and portions consumed. But in general, a serving of egg salad contains (7):
Macronutrients
| Nutrient | Amount |
|---|---|
| Calories | 350 |
| Carbohydrates | 2 g |
| Fiber | 0 g |
| Protein | 18 g |
| Total fat | 28 g |
| Saturated fat | 5 g |
Vitamins and Minerals
| Nutrient | Percent Daily Value |
|---|---|
| Vitamin A | 8% |
| Vitamin C | 0% |
| Calcium | 4% |
| Iron | 8% |
| Vitamin B12 | 15% |
As you can see, egg salad provides a significant amount of protein, vitamin A, vitamin B12 and iron in each serving. It’s low in carbs, fiber and vitamin C.
The high fat and calorie content comes mostly from the mayonnaise used to make egg salad. Choosing light mayo or less oil-based dressing can help reduce the total fat and calorie content.
Health Benefits
Consuming egg salad made with high quality ingredients offers the following health benefits:
1. Provides Sustained Energy
The protein and healthy fats in egg salad help provide steady, long-lasting energy. Protein takes longer to digest than carbs, so it prevents spikes and crashes in blood sugar (8).
The monounsaturated fat found in mayonnaise and eggs may also promote steady energy levels. One study found diets higher in monounsaturated fats led to improved blood sugar control (9).
Eating egg salad is a great way to feel energized and satisfied for hours after a meal.
2. May Aid Weight Loss
Despite its high fat content, egg salad may support weight loss in some people. That’s because the protein and fat can promote feelings of fullness and increase total calorie expenditure (10, 11).
One study found that eating eggs for breakfast led to greater feelings of fullness and lower calorie intake at the subsequent meal compared to bagels (12). The monounsaturated fat in mayonnaise may also increase satiety and diet-induced calorie burning when consumed in moderation (13).
So replacing higher carb breakfast foods with egg salad could help regulate appetite and reduce overall calorie intake. Always pair egg salad with fruits, vegetables and whole grains for the best weight loss results.
3. May Promote Heart Health
Though eggs were previously maligned for their cholesterol content, current research shows eggs can be part of a healthy diet and benefit heart health.
A review of 17 studies with over 200,000 participants found that consuming up to one egg per day was not associated with increased heart disease or stroke risk (14).
Additionally, egg consumption may improve other markers of heart health like HDL “good” cholesterol, blood sugar levels, and inflammation (15). The choline in eggs may also help prevent plaque buildup in arteries.
When consumed in reasonable amounts as part of a varied diet, egg salad may benefit heart health rather than harm it.
4. May Support Eye Health
Egg salad provides significant amounts of vitamin A, lutein, and zeaxanthin. These nutrients support eye health and help prevent age-related sight issues like macular degeneration and cataracts (16).
One analysis of over 50,000 adults found that consuming one daily serving of eggs reduced risk of developing cataracts by 24% (17).
Getting plenty vitamin A from egg yolk as well as lutein and zeaxanthin from egg whites may help maintain healthy vision.
5. Provides Complete Protein
As mentioned earlier, egg salad contains high quality, complete protein. Complete proteins provide all nine essential amino acids that must be obtained through the diet.
Having protein at each meal is important for stimulating muscle protein synthesis (18). Numerous studies show that eating high protein foods like egg salad promotes building muscle mass when combined with strength training (19).
Older adults may also benefit from consuming sufficient protein from foods like egg salad to maintain muscle mass with aging (20).
Downsides
While egg salad offers valuable nutrition, it does have some downsides:
– High in calories, fat, and sodium. Depending on the recipe, egg salad can be high in calories, total fat, saturated fat, and sodium. This is mostly from the mayonnaise. Those looking to lower their calorie intake should use egg salad as more of a side dish or condiment rather than a main meal.
– Increased cholesterol intake. The two whole eggs used in most egg salad provide over 300mg of dietary cholesterol. This shouldn’t be a major concern for most people, but those with high cholesterol or heart disease need to watch their dietary cholesterol (21).
– Higher omega-6 content. Most mayonnaise is made with soybean oil, which skews the ratio of omega-6 to omega-3 fats. Getting too many omega-6s from foods like egg salad could promote inflammation in some individuals when consumed in excess (22).
– Food safety issues. Raw or undercooked eggs carry a slight risk of Salmonella. Always cook eggs thoroughly until the yolk and white are firm. Also take care to properly handle and store egg salad to prevent bacterial contamination.
-Contains common food allergens. Egg salad contains eggs and mayonnaise made from soybean oil. This makes it unsuitable for those with egg allergies or soy allergies.
Ways to Make Healthier
There are several easy ways to make egg salad healthier:
– Use less mayonnaise or swap it for avocado. Cut total fat, calories and sodium by using less mayo or replacing some mayo with avocado. Greek yogurt is another lighter alternative.
– Choose whole eggs. The egg yolks provide additional vitamins, minerals and antioxidants like lutein and zeaxanthin. Avoid using egg whites only.
– Use mostly egg whites. For a protein boost with less cholesterol, make it with one whole egg plus 4-5 egg whites.
– Add veggies. Onion, celery, peppers, cucumber and other veggies bulk up the salad and add fiber.
– Season with herbs. Use herbs like dill, parsley, chives, basil, oregano instead of salt for flavor.
– Use light or olive oil mayonnaise. Choosing an olive oil-based mayo improves the types of fat. Or find low-fat mayo to cut calories.
– Serve with whole grains. Pair egg salad with whole grain bread, brown rice cakes, or quinoa to increase fiber intake.
– Use mustard. Add a bit of Dijon or stone ground mustard to ramp up the flavor without excess sodium.
Simple Egg Salad Recipe
This simple recipe uses just a few ingredients for delicious egg salad:
Ingredients
– 6 large eggs
– 1/4 cup mayonnaise or Greek yogurt
– 1 teaspoon Dijon mustard
– 1 stalk celery, diced
– 1 tablespoon fresh chives, chopped
– 1/4 teaspoon garlic powder
– Salt and pepper to taste
Instructions
1. Place eggs in a pot and cover with 1 inch of water. Bring to a boil.
2. Remove from heat, cover and let sit 12 minutes.
3. Cool eggs under cold water 10 minutes then peel.
4. Chop peeled eggs and place in a bowl.
5. Add mayonnaise or Greek yogurt, mustard, celery, chives and garlic powder.
6. Season with salt and pepper.
7. Mix until fully combined.
8. Enjoy egg salad on bread, lettuce wraps, crackers or stuffed in tomatoes.
This simple recipe offers a creamy egg salad full of protein, healthy fats and flavor. Change it up by using scallions instead of chives or adding pickle relish or hot sauce.
The Bottom Line
Egg salad made from primarily eggs, mayonnaise, and seasonings offers some important nutritional benefits. As part of a balanced diet, egg salad provides an excellent source of protein, vitamins, minerals, and antioxidants.
Some of the top benefits of egg salad include sustained energy, weight control, healthier aging, and eye health support. While excessive intake can increase cholesterol and fat consumption, eating egg salad in moderation may promote heart health, muscle building, and feelings of fullness.
To maximize the nutrition of egg salad, use mostly egg whites, decrease the amount of mayo, and pair it with vegetables and whole grains. This protein-packed salad makes a nutritious and satiating addition to any diet.