Egg salad calories
Egg salad is a cooked dish, so its calories depend on who made it. Our reference recipe lands at 241 kcal per 100 g, and a 120 g plate comes to about 289 kcal.
A serving covers about 14% of the 2,000 kcal reference day used on US nutrition labels.
A real serving: 220 to 359 kcal
Nutrition facts
| Nutrient | Per 100 g | Per serving (120 g) |
|---|---|---|
| kcal | 241 | 289 |
| Protein, g | 9.7 | 11.6 |
| Fat, g | 21.5 | 25.8 |
| Carbs, g | 1.2 | 1.4 |
| Fiber, g | 0.2 | 0.2 |
Calories by portion
| Portions | Most likely | Range, kcal | Steps to burn |
|---|---|---|---|
| ½ · 60 g | 145 kcal | 110-179 | 4,500 |
| 1 · 120 g | 289 kcal | 220-359 | 9,000 |
| 1½ · 180 g | 434 kcal | 330-538 | 13,500 |
| 2 · 240 g | 578 kcal | 440-717 | 18,000 |
The same portion buttons as in the Kalorea app: ½, 1, 1½ and 2 servings.
How long to burn one serving
About 9,000 steps, or 70 minutes of brisk walking for an average adult.
How we count: an adult of 75 kg and 175 cm walking at 5.6 km/h burns (4.3 − 1) × 75 = 247.5 kcal an hour above resting. Steps are distance divided by a stride of 0.415 × height. That's about 31 steps per kcal. The Kalorea app uses your own height and weight.
Shoot it from above so the whole plate is in frame. If it's oilier than usual, add “lots of oil” to the description, and Kalorea will lean to the top of the range.
Compared with similar foods
| Food | kcal / 100 g | Serving | Protein / 100 g |
|---|---|---|---|
| Coleslaw | 156 | 168 kcal / 108 g | 0.9 g |
| Crab stick salad | 158 | 316 kcal / 200 g | 5.6 g |
| Caesar salad | 169 | 338 kcal / 200 g | 10.8 g |
| Herring under a fur coat | 175 | 350 kcal / 200 g | 4.2 g |
| Olivier salad | 185 | 370 kcal / 200 g | 5.3 g |
| Tuna salad | 187 | 383 kcal / 205 g | 16.0 g |
| Mimosa salad | 198 | 396 kcal / 200 g | 9.6 g |
| Chicken salad | 232 | 348 kcal / 150 g | 17.4 g |
| Egg salad | 241 | 289 kcal / 120 g | 9.7 g |
Lightest in this group per 100 g: Coleslaw.
Where the numbers come from
This is a home-style dish, so there's no single lab value. We built it from USDA ingredients using this recipe, then divided by its total weight:
| Ingredient (USDA entry) | Grams |
|---|---|
| Egg, whole, cooked, hard-boiled | 75 |
| Salad dressing, mayonnaise, regular | 18 |
| Celery, raw | 5 |
| Mustard, prepared, yellow | 2 |
The ±24% range reflects how much real recipes and portions differ: more oil, fattier meat or a bigger scoop all move it.
Questions
How many calories in egg salad?
Egg salad has about 241 kcal per 100 g. A typical 120 g serving is about 289 kcal, and realistically anywhere from 220 to 359 kcal depending on the recipe and portion.
How much protein is in egg salad?
9.7 g of protein per 100 g, or about 11.6 g in a 120 g serving.
Your plate isn't a lab sample
Snap your own egg salad and Kalorea estimates what's actually on your plate, with a range and macros.