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

Tuna salad is lower in calories at 187 compared to egg salad's 257. Tuna salad also has a higher protein content with 16.0 g versus 10.3 g in egg salad.

Egg salad and tuna salad are popular choices for salads, each offering distinct flavors and nutritional benefits. This comparison will help you understand their differences in calories, protein, and other nutrients.

What Is the Difference Between Egg Salad and Tuna Salad?

Egg salad is a dish made primarily from chopped hard-boiled eggs, mayonnaise, and seasonings. It is often served as a spread on bread or crackers. Tuna salad is made from canned tuna, mayonnaise, and various seasonings or vegetables. It is commonly enjoyed in sandwiches or as a standalone dish.

Egg Salad vs Tuna Salad: Nutrition Side by Side

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

Nutrient (per 100 g)	Egg salad	Tuna salad
Calories	257 kcal	187 kcal
Protein	10.3 g	16.0 g
Carbs	1.0 g	9.4 g
Sugar	1.0 g	1 g
Fat	23.1 g	9.3 g
Fiber	0 g	0 g
Sodium	378 mg	402 mg

Which Is Better, Egg Salad or Tuna Salad?

For weight loss: Tuna salad has fewer calories at 187, while egg salad contains 257 calories.

For muscle and protein: Tuna salad provides more protein at 16.0 g compared to egg salad's 10.3 g.

For low-carb or low-sugar: Egg salad has lower carbs at 1.0 g compared to tuna salad's 9.4 g, with both containing 1 g of sugar.

How to Track Egg salad and Tuna salad Accurately

Portion sizes and macronutrient content can be easy to misjudge, affecting overall dietary choices. 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, not medical advice. Always consult a healthcare professional for dietary guidance. Values are per 100 g from USDA FoodData Central.

Frequently Asked Questions (FAQ)

Which salad has more protein?

Tuna salad has more protein at 16.0 g, while egg salad contains 10.3 g.

Which salad has fewer calories?

Tuna salad has fewer calories at 187, compared to egg salad's 257.

How much fat is in egg salad?

Egg salad contains 23.1 g of fat per 100 g.

What is the sodium content in tuna salad?

Tuna salad has a sodium content of 402 mg per 100 g.

How many carbs are in tuna salad?

Tuna salad contains 9.4 g of carbs per 100 g.

What is the sugar content in both salads?

Both egg salad and tuna salad contain 1 g of sugar per 100 g.

Key Takeaways

• Egg salad has 257 calories per 100 g.
• Tuna salad has 187 calories per 100 g.
• Egg salad contains 10.3 g of protein.
• Tuna salad contains 16.0 g of protein.
• Egg salad has 23.1 g of fat.
• Tuna salad has 9.3 g of fat.