If you love mayonnaise but try to avoid it, thinking it’s on the list of forbidden foods, you’ll be happy to know that it’s actually not nearly as bad as its reputation may seem.
With plant-based oil, eggs and vinegar as the primary ingredients of most types of regular mayo, it’s actually low in saturated fat and sodium. Regular mayo has just 1 to 2 grams per tablespoon — about the same of what you get in a tablespoon of olive oil. And with just 5 to 10 milligrams of cholesterol per serving, it’s far below the recommended upper limit of 200 to 300 milligrams of cholesterol.
But remember not to lay on your love for mayonnaise too thick! It packs 100 calories into every tablespoon, so if you’re watching your waistline, just use a thin spread of the real thing, or try one of our “Love it” options suggested below in a recent “Love It, Like It, Hate It” article.
However, light mayo is loaded with more ingredients than regular mayo. To compensate for the lower fat content, light mayonnaise contains a slew of additives that sometimes includes sugar, food starch, and citric acid. If you’re looking to cut carbs, it’s important to look out for added sugars or starches.
What’s the difference in types of mayo?
- Most light mayo is made with oil, eggs and vinegar (like regular mayo) as well as corn starch or modified food starch
- Most “olive oil” mayo has soybean/canola oil, which is often listed before olive oil on the label
- Vegan mayo uses binders like xanthan gum and soy protein isolate in place of eggs
Primal Kitchen Avocado Oil Mayo
- 100 calories, 12 grams fat, 125 milligrams sodium, 0 carbohydrate
- Avocado oil, eggs, egg yolks, vinegar
Spectrum Canola Mayo
- 100 calories – 11 grams fat – 95 mg sodium – 0 carbohydrate
- Canola oil, eggs, vinegar
Chosen Foods Vegan Mayo
- 90 calories – 10 grams fat – 1 gram carbohydrate
- Avocado oil, chickpea broth, vinegar, sugar, fava bean protein powder
- Most light mayonnaise: Light mayo has half the calories of regular mayo, but most contain modified food starch, sugar, gums and other additives not found in regular mayo.
- Options include Hellmann’s Light, Blue Plate Light, Kraft Reduced Fat Mayo with Olive Oil, Spectrum Light Canola Mayo, Kraft Flavored Mayo (e.g. Chipotle), and The Ojai Cook Lemonaise Light
Walden Farm’s Amazin’ Mayo
- Zero calories, sugar or fat, but made with the artificial sweetener sucralose (Splenda)
Kraft Fat Free Mayo
- Only 10 calories per tablespoon, but has more sugar and high fructose corn syrup than soybean oil. Furthermore, it contains the artificial colors Yellow 6 and Blue 1.
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This is what I eat instead of mayonnaise.
FAQ
Is light mayo actually healthier?
What is the healthiest mayonnaise to eat?
What is the difference between Hellmans real mayo and light?
Is light Mayo better than regular Mayo?
However, light mayo is loaded with more ingredients than regular mayo. To compensate for the lower fat content, light mayonnaise contains a slew of additives that sometimes includes sugar, food starch, and citric acid. If you’re looking to cut carbs, it’s important to look out for added sugars or starches.
Can mayonnaise be used instead of eggs?
Yes, you can replace eggs with mayonnaise in recipes. You can use 3 tablespoons of mayonnaise for each egg. Mayonnaise is a good substitute for adding moisture to your brownies or other baked goods, as it is made of eggs and oil, which make them soft and moist.
Is light Mayo a healthier alternative?
Because mayonnaise doesn’t have the best reputation health-wise, many believe opting for the light variety will help offset any negative impact. But is it true that light mayo is a healthier alternative?
What is the difference between light and regular mayonnaise?
Light mayonnaise and regular mayonnaise are similar in taste and texture, but differ in their ingredients. Light mayonnaise is made with lower-calorie ingredients, such as water, vinegar, and vegetable oil, while regular mayonnaise is made with egg yolks, vinegar, and vegetable oil.