One egg per day shows no CVD risk. RR 0.98 in 1.72M people (Drouin-Chartier et al., BMJ 2020). Per 100 g: 209 kcal, 10.2 g protein, 17.8 g fat. The dressing adds most of the calories — the eggs are the lean part.
How should I track Egg salad (cooked)?
Egg salad is a good source of protein. 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.