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What You Need To Know Before You Eat Egg Salad – The Daily Meal

While egg salad may be delicious, it may not technically be the healthiest dish you can eat. All those eggs and all that mayonnaise contribute a high amount of fat, which is a con for those trying to maintain a healthy diet.

On average, egg salad has around 41 grams of fat per cup, which is 53% of the recommended daily value. In other words, if you eat a cup of egg salad, you’ve already eaten over half the amount of fat you should consume in a day, which doesn’t leave much room for dinner, much less dessert.

There is, however, a distinction to be made between saturated and unsaturated fat. We have been trained to associate the word “fat” with the word “unhealthy” when it comes to food, but in reality, our body needs some fat to function. While saturated fats, which are fats that are solid at room temperate, can contribute to higher levels of LDL, or “bad,” cholesterol, monounsaturated fats, which olive oil is high in, and polyunsaturated fats, found in foods like sunflower oil, can have the opposite effect.

A cup of egg salad has 8.7 grams of saturated fat, 12 grams of monounsaturated fat, and 19 grams of polyunsaturated fat. So, while the dish is, on the surface, a rather fatty one, not all of that fat is necessarily unhealthy. To improve this aspect, however, you can use a light mayonnaise or even leave mayonnaise out completely and use olive oil instead.

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