Ever since I've started being more careful of what I eat to lower my cholesterol, I've thought that egg salad must be evil. It contains egg and mayonnaise, after all. Well, I guess it pays to read the labels and know the facts. A very simple egg salad recipe I use is just 3 hard boiled eggs and 2 tablespoons of (real, full-fat) mayo, and it makes 2 servings. One serving contains:

207 calories
18 g total fat
4 g saturated fat
323 mg cholesterol
9 g protein

Couple that with a couple slices of some nice whole grain bread, and you end up with the following for the whole sandwich:

367 calories
21 g total fat
4 g saturated fat
323 mg cholesterol
8 g fiber
17 g protein

That's not what I would call unhealthy, and neither would the government. The government's own dietary guidelines call for no more than 22 g of saturated fat per day and between 44 g and 78 g of total fat per day for a 2,000 calorie diet. The amount of cholesterol is a little high, as the guidelines call for 300 mg/day. But if you had a couple egg salad sandwiches per week, I doubt it would be an issue (assuming you kept your cholesterol intake relatively low the rest of the week). Plus, you get lots of fiber (assuming you choose the bread wisely) and protein. So egg salad sandwiches goes back on my list of food I may eat regularly. Now if only I could get grilled cheese sandwiches on that list...