How Many Calories In An Egg Salad Sandwich?

Egg salad sandwiches are a traditional and delicious luncheon option. These sandwiches offer a delectable combination of flavors and textures, with the creamy goodness of egg salad, the crunchiness of fresh vegetables, and the comforting embrace of bread.

If you’re health-conscious or just curious about the nutritional value of this beloved dish, you’re in the correct place. In this article, we’ll examine the calorie and nutritional content of an egg salad sandwich so that you can make informed decisions that correlate with your dietary preferences and health objectives.

How Many Calories In An Egg Salad Sandwich?

Depending on the ingredients and portion size, the number of calories in an egg salad sandwich may vary. Here is an approximation of the number of calories in a typical egg salad sandwich:

1. Egg Salad

 Egg salad, composed of hard-boiled eggs, mayonnaise, mustard, and seasonings, contains between 100 and 150 calories per serving on average. The calorie count can be affected by the quantity of mayonnaise and other ingredients.

2. Bread

 The sort of bread utilized has an impact. Two slices of white bread typically contain between 150 and 200 calories, whereas two slices of whole-grain or whole-wheat bread may contain the same number of calories or slightly fewer.

3. Further Ingredients

 Vegetables such as lettuce, tomato, and cucumber can contribute 5 to 15 calories, depending on the quantity. Adding bacon or cheese will substantially increase the calorie count.

A fundamental egg salad sandwich may contain between 250 and 350 calories. However, the calorie count can increase if you add additional ingredients like bacon or cheese or if you consume more significant portions.

How To Make Egg Salad Sandwich More Nutritious

Egg salad is a classic and delectable dish, but it can be made healthful with a few straightforward adjustments. Here are some suggestions for creating a healthy and delicious egg salad:

  • Employ Greek Yogurt: Replace a portion or the entirety of the mayonnaise with basic Greek yogurt. Greek yogurt is lower in fat and calories, has a creamy consistency, and contains protein and probiotics.
  • Reduce Mayonnaise:  If you wish to retain some mayonnaise for its flavor, use a light or low-fat variety and apply it sparingly. As your taste buds acclimate, you can progressively reduce the quantity.
  • Mix in Mustard:  Whole-grain or Dijon mustard can add flavor and richness without contributing many calories. It also pairs well with eggs.
  • Include Vegetables: Egg salad should be loaded with vegetables. Add diced celery, bell peppers, cucumbers, or spinach to your salad to increase its volume and nutritional value.
  • Herbs and Seasonings: Utilize fresh herbs and seasonings to improve flavor. Fresh dill, chives, or parsley are all beautiful additives. Boost the flavor with black pepper, paprika, or even a sprinkle of cayenne.
  • Reduce Sodium:  Be mindful of how much salt you use to restrict your sodium intake. Consider using a salt replacement or experimenting with alternative seasonings, such as lemon juice or vinegar.
  • Use Whole Wheat Bread:  Choose whole-grain or whole-wheat bread instead of white bread when preparing a sandwich. Whole cereals are higher in fiber and nutrients.
  • Add Veggies:  Add a bed of greens to your egg salad sandwich, such as spinach, arugula, or kale. In addition to providing additional nutrients, it also imparts flavor and texture.
  • The avocado: For added creaminess and healthful fats, mash a ripe avocado and incorporate it into your egg salad. Avocado is a healthy alternative to mayonnaise.

Healthy Egg Salad Sandwich Recipe

Here is the recipe for the Egg Salad Sandwich:-


  • One narrow slice of Powerseed bread from Dave’s Killer Bread (60 calories per slice).
  • One egg medium-hard boiled
  • One moderate Egg whites heated to a rigid state
  • One teaspoon of fat-free mayonnaise
  • One teaspoon of minced herbs
  • 1/2 celery stalk minced
  • 1/4 standard Pepper, red, minced
  • One romaine lettuce
  • Fifteen grams of avocado, or two segments


  • Use one whole egg and the egg white from the second hard-boiled egg in a recipe. Crush the eggs. Chop the celery, red pepper, and parsley.
  • Combine eggs and vegetables with one teaspoon of fat-free mayonnaise.
  • Thinly sliced Dave’s Killer bread with 60 calories atop a romaine leaf.
  • Keep in mind that these are only estimates, and the actual number of calories in your egg salad sandwich may vary.
  • To get an accurate calorie count, it is best to calculate the calories based on the exact ingredients and portion sizes used.
  • Consider using lighter condiments and whole-grain bread for a more nutritious and substantial option if you watch your calorie intake.

By making these modifications, you can convert your egg salad into a healthier and more nutrient-dense dish without sacrificing its classic flavor and creamy texture. Enjoy your enhanced egg salad as a sandwich, wrap, on a bed of greens, or as a tasty dressing for fresh vegetables.

Thanks for reading. 

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