Egg Salad, made with any type of fat free dressing: Calories, Macros, 22 Vitamins & 11 Minerals (USDA Per 100g)
A health-conscious egg salad that uses a fat-free dressing to deliver a flavorful and satisfying dish without the added fat, perfect for a light lunch. --- RECIPE --- Servings: 2-3 Prep Time: 10 minutes Ingredients: - 6 hard-boiled eggs, peeled and chopped - 1/4 cup fat-free dressing (e.g., fat-free ranch, Italian, or vinaigrette) - 1 tablespoon chopped chives or dill (optional) - Salt and black pepper to taste Instructions: 1. In a medium bowl, combine the chopped hard-boiled eggs, fat-free dressing, and herbs (if using). 2. Mix gently until all ingredients are well combined. 3. Season with salt and black pepper to taste. 4. Serve immediately or chill for later use.
Per 100g reference serving, Egg Salad, made with any type of fat free dressing provides 139 kcal of energy, 9.8g protein (29% of calories), 4.29g total carbohydrates (13% of calories, including 0.4g dietary fiber and 3.14g sugars), and 8.82g total fat (58% of calories).
Vitamins Profile in Egg Salad, made with any type of fat free dressing (Per 100g)
Track how Egg Salad, made with any type of fat free dressing contributes to your daily fat-soluble (Vitamins A, D, E, K), water-soluble B-complex, Vitamin C, Choline, and carotenoid antioxidant targets in Wise Eating: AI Food Tracker.
| Vitamin / Bioactive | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Vitamin D (D2 + D3) | 1.7 µg | 8.5% DV |
| Vitamin B12 (Cobalamin) | 0.86 µg | 35.8% DV |
| Vitamin A (RAE) | 116 µg | 12.9% DV |
| Vitamin E (Alpha-Tocopherol) | 0.81 mg | 5.4% DV |
| Vitamin K (Phylloquinone) | 5.7 µg | 4.8% DV |
| Vitamin B1 (Thiamin) | 0.051 mg | 4.2% DV |
| Vitamin B2 (Riboflavin) | 0.401 mg | 30.8% DV |
| Vitamin B3 (Niacin) | 0.05 mg | 0.3% DV |
| Vitamin B6 (Pyridoxine) | 0.094 mg | 5.5% DV |
| Total Folate (Vitamin B9) | 34 µg | 8.5% DV |
| Folate (Dietary Folate Equivalents) | 34 µg | 8.5% DV |
| Natural Food Folate | 34 µg | 8.5% DV |
| Choline | 228 mg | 41.5% DV |
| Preformed Retinol | 115 µg | 12.8% DV |
| Beta-Carotene | 9 µg | 0.2% DV |
| Beta-Cryptoxanthin | 8 µg | 1.3% DV |
| Lutein + Zeaxanthin | 274 µg | 2.7% DV |
Minerals & Electrolytes in Egg Salad, made with any type of fat free dressing (Per 100g)
Electrolyte ratios (potassium-to-sodium, calcium-to-magnesium) and trace minerals (iron, zinc, selenium, copper, manganese) determine cellular hydration, oxygen transport, and thyroid function.
| Mineral / Electrolyte | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Iron (Fe) | 0.95 mg | 5.3% DV |
| Calcium (Ca) | 40 mg | 3.1% DV |
| Magnesium (Mg) | 8 mg | 1.9% DV |
| Potassium (K) | 109 mg | 2.3% DV |
| Zinc (Zn) | 0.82 mg | 7.5% DV |
| Selenium (Se) | 24 µg | 43.6% DV |
| Phosphorus (P) | 134 mg | 10.7% DV |
| Copper (Cu) | 0.014 mg | 1.6% DV |
| Sodium (Na) | 420 mg | 18.3% DV |
Fatty Acids, Omega-3s & Sterols (Per 100g)
| Lipid / Fatty Acid | Amount per 100g | % Reference Target |
|---|---|---|
| Omega-3 DHA (Docosahexaenoic Acid) | 0.029 g | 5.8% DV |
| Omega-3 EPA (Eicosapentaenoic Acid) | 0.004 g | 0.8% DV |
| Omega-3 ALA (Alpha-Linolenic Acid) | 0.031 g | 1.9% DV |
| Linoleic Acid (Omega-6 PUFA) | 0.931 g | 6.7% DV |
| Monounsaturated Fat (MUFA) | 3.58 g | 11.9% DV |
| Polyunsaturated Fat (PUFA) | 1.11 g | 5.6% DV |
| Saturated Fat (SFA) | 2.67 g | 13.3% DV |
| Dietary Cholesterol | 291 mg | 97% DV |
Essential Amino Acids & BCAAs (Per 100g)
| Amino Acid | Amount per 100g | % Daily Reference |
|---|---|---|
| Trace / Not significant per 100g serving | ||
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Frequently Asked Questions
100 grams of Egg Salad, made with any type of fat free dressing contains 139 calories (kcal), 9.8g of protein, 4.29g of carbohydrates (0.4g fiber, 3.14g total sugars), and 8.82g of total fat according to the USDA Standard Reference dataset in Wise Eating.
Egg Salad, made with any type of fat free dressing has an estimated food pH of 3.5 and a Potential Renal Acid Load (PRAL) score of 6.74 mEq/100g, classifying it as Acid-Forming (Positive PRAL).
Allergen tags for Egg Salad, made with any type of fat free dressing: Eggs. In Wise Eating's WHO-aligned pediatric feeding database, the minimum age guideline is 8+ months with age-appropriate preparation.
Download Wise Eating: AI Food Tracker (App Store ID 6751406823) to log Egg Salad, made with any type of fat free dressing by voice, barcode, photo, or search, and automatically calculate your daily 22 vitamins, 11 minerals, amino acids, and omega-3 fatty acids.