Egg Salad vs Chicken Salad: Calories and Nutrition Compared (2026)

Egg salad contains 257 calories and 10.3 g of protein, while chicken salad has 200 calories and 11.6 g of protein. Chicken salad is lower in calories and higher in protein.

Egg salad and chicken salad are popular dishes that offer different nutritional benefits. This comparison highlights their key differences in calories, protein, and other nutrients.

What Is the Difference Between Egg Salad and Chicken Salad?

Egg salad is a dish made primarily from chopped hard-boiled eggs, mayonnaise, and various seasonings. It is often served as a sandwich filling or on its own. Chicken salad is a dish that typically consists of cooked chicken, mayonnaise, and various ingredients such as vegetables or nuts. It is commonly used as a filling for sandwiches or served on a bed of greens.

Egg Salad vs Chicken Salad: Nutrition Side by Side

Below is a side-by-side comparison of the nutritional values of egg salad and chicken salad.

Nutrient (per 100 g)	Egg salad	Chicken salad
Calories	257 kcal	200 kcal
Protein	10.3 g	11.6 g
Carbs	1.0 g	7.4 g
Sugar	1.0 g	1 g
Fat	23.1 g	13.5 g
Fiber	0 g	0 g
Sodium	378 mg	653 mg

Which Is Better, Egg Salad or Chicken Salad?

For weight loss: Egg salad has 257 calories, while chicken salad has 200 calories. Chicken salad is lower in calories.

For muscle and protein: Egg salad contains 10.3 g of protein, while chicken salad has 11.6 g of protein. Chicken salad has more protein.

For low-carb or low-sugar: Egg salad has 1.0 g of carbs and 1.0 g of sugar, while chicken salad contains 7.4 g of carbs and 1 g of sugar. Egg salad is lower in both carbs and sugar.

How to Track Egg salad and Chicken salad Accurately

It can be easy to misjudge portion sizes and macros when preparing or serving these salads. Nutrola is an AI nutrition tracking app that identifies foods from a photo and returns calories and macros from a database of more than 1.8 million foods. It also supports barcode scanning and voice logging. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

How We Compiled These Numbers

The numbers provided are rounded reference values for educational use and should not be considered medical advice. Always consult a healthcare professional for personalized dietary recommendations. Values are per 100 g from USDA FoodData Central.

Frequently Asked Questions (FAQ)

Which salad has more protein?

Chicken salad has 11.6 g of protein, while egg salad has 10.3 g of protein.

Which salad has fewer calories?

Chicken salad has 200 calories, whereas egg salad has 257 calories.

What is the fat content in egg salad?

Egg salad contains 23.1 g of fat per 100 g.

What is the sodium content in chicken salad?

Chicken salad contains 653 mg of sodium per 100 g.

How many carbohydrates are in egg salad?

Egg salad has 1.0 g of carbohydrates per 100 g.

What is the sugar content in chicken salad?

Chicken salad contains 1 g of sugar per 100 g.

Key Takeaways

• Egg salad has 257 calories per 100 g.
• Chicken salad has 200 calories per 100 g.
• Egg salad contains 10.3 g of protein.
• Chicken salad contains 11.6 g of protein.
• Egg salad has 23.1 g of fat.
• Chicken salad has 13.5 g of fat.