Paleo Egg Salad Recipe - Dr. Monica Bravo (2024)

FAQs

Why is egg salad so high in calories? ›

Egg Salad Nutrition Facts

Mayonnaise, which is made mostly from oil and eggs, is a high-calorie condiment. One tablespoon of mayo (which counts as a serving) has 90 calories, 10 grams of fat, 1.5 grams of saturated fat and 90 milligrams of sodium. Most egg salad recipes have way more than 1 tablespoon of in them.

Population-based studies have not consistently found a strong association between egg intake and cholesterol levels. In clinically controlled studies, such as one published in 2018 in Nutrients, egg intake had only a minimal impact on cholesterol for the majority of people (about two-thirds of the population).

Chicken eggs are an affordable source of protein and other nutrients. They're also naturally high in cholesterol. But the cholesterol in eggs doesn't seem to raise cholesterol levels the way some other foods, such as those high in trans fats and saturated fats, do.

To avoid getting a green yolk, cook your eggs just long enough to reach the desired doneness—no more. And quickly plunge the cooked eggs into cold water to stop the cooking process and minimize the iron-sulfur reaction. Some people also say that the cold-water plunge makes eggs easier to peel.

For one to four eggs, bring the water to a rolling boil, cover the pot, and turn the heat down to its lowest setting for 12-14 minutes. For five to eight eggs, cook for 15 to 18 minutes. For nine to one dozen eggs, cook for 20 minutes. After cooking, transfer the eggs to a bowl of ice water.

Overcooked eggs will result in a very hard yolk and sometimes a green ring around the yolk. They will also have a slightly unpleasant sulfur smell after sitting in the fridge. I recommend cooking them for no longer than 12 minutes and transferring them to a large bowl of ice water as soon as they are done cooking.

Calories. Classic egg-salad recipes combine eggs and mayonnaise with a little lemon juice, celery and chopped onion. Simple homemade versions pack about 220 total calories per 1/2-cup serving.

Since a single serving of egg salad usually contains the equivalent of around two eggs, it might be best not to eat it every day, but you can still enjoy it from time to time unless your doctor says otherwise.

All mayonnaise contains egg (otherwise, it's another condiment). It is as fattening as any other food that has the same number of calories (94 per tablespoon).

Among its many benefits, the egg's nutrients build strong muscles, keep our brains, eyes, skin and immune systems healthy, and help prevent birth defects. Making this salad can be as simple as adding some lemon juice and salt and pepper to the avocado and eggs, or enhancing the flavor with onions, herbs and olives.