Egg breakfasts cut lunch by 22% (Vander Wal et al., J Am Coll Nutr 2005). Per 100 g: 208 kcal, 9 g protein, 18.5 g fat. Egg salad and deviled eggs are calorie-dense — weigh the full portion.
About this food
How should I track Egg salad?
Eggs are simple to track, but size matters more than you think. A "large" egg can range from 45 to 70 g without the shell, which means calorie content varies by up to 50%. Research shows portion estimation errors reach 50–200% for protein-dense foods (Almiron-Roig et al., Appetite 2013). For accurate tracking of Egg salad, crack and weigh on a kitchen scale — it takes two seconds. Cooking method matters too: a boiled egg is roughly 70 calories, while fried in 5 g oil it jumps to about 110. Log cooking fat separately.