Animal / meat
Egg salad, made with light mayonnaise-type salad dressing
How egg salad, made with light mayonnaise-type salad dressing scores for gout, what moved that score, and the nutrition and portions behind it.
Food Index score
Egg salad, made with light mayonnaise-type salad dressingExcellent
| Starting score | 100 |
| Saturated Fat | -4.9 |
| Sodium | -4.8 |
| Nutrient Gaps | -4 |
| Calorie Density | -2.6 |
| Heme Iron | -1.2 |
| Purine Load | -0.6 |
| 3 smaller factors | +0.8 |
| Final score | 83 |
Egg salad, made with light mayonnaise-type salad dressing scores 83 out of 100 and sits in the excellent band. Among the lower-risk choices for most people with gout, and often carries protective nutrients.
Penalties took 18.1 points off a starting score of 100, and protective factors added 0.8 back. Every factor is listed in full below.
Scores run 0–100, where higher means more gout-friendly on average. They reflect relative ranking across foods, not a personal risk level. The same food can suit one person and not another, so use the score as a starting point for a conversation with your clinician.
The underlying data
Nutrition and portions
Nutrition Facts
- Total Fat13 g
- Saturated Fat3.3 g
- Sodium423 mg
- Dietary Fiber0 g
- Total Sugars1.6 g
- Protein10.0 g
- Calcium41 mg
- Iron0.96 mg
- Magnesium8 mg
- Vitamin C0 mg
- Folate35 ug
- Water72.5 g
- Alcohol0 g
- Omega-3 EPA0 g
- Omega-3 DHA0.03 g
Common portions
- 1 medium egg68 g
- 1 large eggtypical74 g
- 1 extra large egg82 g
- 1 egg, NS as to size74 g
- 1 cup222 g
- Quantity not specified111 g
Where the purine figure comes from
No direct purine measurement has been published for this food, so the score uses the measured median for its category (eggs and omelets).
We rate this a good confidence estimate.
How purines affect the score →Nutrition values from the USDA FoodData Central database.
Scoring rationale
Every factor, in full
Each row shows the points a factor moved, what drove it, and the studies behind its weight.
- -4.9Long-term
Saturated FatLong-term
3.29 g of saturated fat per 100 g, with no portion adjustment.
Evidence: Juraschek SP 2016, Arthritis Rheumatol · Yokose C 2021, Curr Opin Rheumatol
- -4.8Long-term
SodiumLong-term
423 mg of sodium per 100 g, with no portion adjustment.
Evidence: FitzGerald JD 2020, Arthritis Care Res
- -4Long-term
Nutrient GapsLong-term
Provides meaningful amounts of only 3 of the 5 protective nutrient groups (vitamin C, fiber, omega-3, magnesium and folate).
Evidence: Choi HK 2009, Arch Intern Med · Juraschek SP 2016, Arthritis Rheumatol · Zhang M 2019, Arthritis Rheumatol
- -2.6Long-term
Calorie DensityLong-term
172 kcal per 100 g, above the 80 kcal energy-density threshold.
Evidence: Aune D 2014, Eur J Nutr
- -1.2Long-term
Heme IronLong-term
0.96 mg of iron per 100 g, of which about 60% is heme iron in animal foods, with no portion adjustment.
Evidence: Li R 2018, Asia Pac J Clin Nutr
- -0.6Flare risk
Purine LoadFlare risk
5 mg of purines per 100 g, weighted 1x as an animal source and 1.0x for the typical portion: 5 mg effective.
Evidence: Choi HK 2004, N Engl J Med · Kaneko K 2014, Biol Pharm Bull · Zhang Y 2012, Ann Rheum Dis
- +0.4Long-term
FolateLong-term
35 µg of folate per 100 g, with no portion adjustment.
Evidence: Lyu LC 2017, Am J Clin Nutr
- +0.2Flare risk
Omega-3 (EPA+DHA)Flare risk
0.030 g of EPA and DHA omega-3 per 100 g, with no portion adjustment. Omega-3 is linked to fewer recurrent flares.
Evidence: Zhang M 2019, Arthritis Rheumatol
- +0.2Long-term
MagnesiumLong-term
8 mg of magnesium per 100 g, with no portion adjustment.
Evidence: Li X 2015, BMJ
Keep looking
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Common questions
About egg salad, made with light mayonnaise-type salad dressing
Look up any food's Food Index score
Each score lists the factors that moved it, the portion it assumes, and the studies behind each factor's weight.