Eggs are one of the most nutritious foods we can eat. So is egg salad also healthy?

While some side dishes such as potato salad are considered more seasonal and are usually only popular in the summer, other sides are common throughout the year. Mashed potatoes, for instance, is just as likely to grace a summer barbecue as it is to accompany turkey on Thanksgiving. Ditto for corn on the cob, green side salads and macaroni and cheese.

Egg salad is another side dish that often surprises people for making the leap into being a year-round favorite. It's popular on its own but is also commonly added to sandwiches, garden salads, and is beloved atop smoked salmon tartines. A favorite Christmas tradition also includes rolled egg salad as a holiday appetizer.

"Egg salad is popular for its creamy, satisfying texture and versatility as a quick, protein-rich meal or snack," says Alex Larson, a registered dietitian, endurance athlete nutritionist, and founder of Alex Larson Nutrition.

What is egg salad?

Egg salad is a popular dish that's made with chopped hard-boiled eggs as its base - though sometimes scrambled eggs are also used. Mayonnaise and Dijon mustard are usually added to make the eggs tastier and work as a spread, but sometimes the mayo is substituted with low-fat mayonnaise or Greek yogurt to make it healthier.

A variety of herbs and vegetables are commonly added in as well. These often include red onions, celery, scallions, parsley, dill, chives, and even lemon juice or Worcestershire sauce. "Pickles, paprika, and salt and pepper are also commonly added to egg salad," says Maya Feller, a Brooklyn-based registered dietitian nutritionist, founder of Maya Feller Nutrition, and co-host of Slate's Well, Now podcast.

Is egg salad healthy?

Depending on what's included in your egg salad and the amount of each ingredient, egg salad can be healthy as a side dish or meal.

This is primarily because eggs are the base of egg salad and eggs are associated with a host of health benefits. A single large egg, for instance, contains thiamin, riboflavin, folate, zinc, selenium, vitamin B12, vitamin A, vitamin D, plus 24 milligrams of calcium, 66 milligrams of potassium, 92 milligrams of phosphorus, and a whopping 6.2 grams of protein, per the U.S. Department of Agriculture.

Larson says that the high-quality protein content of eggs supports muscle growth and repair; "and eggs are also a good source of choline," adds Feller. "Choline is important for the health of all of our cells along with brain development and health as well as eye health."

Eggs also have the benefit of being low in calories - 2 whole large eggs have less than 150 calories combined and only about 35 calories if the egg whites are consumed alone - while also being filling, making them ideal for healthy weight management.

The red onion, celery, pickles, and any other vegetables included in eggs add additional nutrients such as vitamin C, vitamin B6, vitamin K, fiber, and magnesium, which can improve eye and skin health, digestion, and sleep quality.

Can you eat too much egg salad?

But it isn't all good news as mayonnaise is the second most common ingredient in egg salad, "a condiment that is higher in saturated fat, which, in excess, could contribute to heart health issues," cautions Larson. A single tablespoon of mayo also contains 90 calories - and most egg salad recipes call for multiple cups of it.

"Store-bought egg salad can also be high in sodium, which can increase blood pressure if eaten too frequently," adds Larson.

But if you keep such considerations in mind by making your egg salad at home so you can keep sodium content to a minimum and reduce the amount of mayo you're using - or choose to substitute it out altogether with Greek yogurt, low fat sour cream, or the natural creamy texture of avocado - egg salad can be a healthy food to include as part of a balanced diet. "Because eggs are nutrient-rich," says Feller, "I do not see any downsides associated with their regular consumption."

This article originally appeared on USA TODAY: Is egg salad healthy?