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Healthy Mayonnaise Substitutes

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According to Statista, in 2020 alone, 276.99 million Americans used mayonnaise or mayonnaise-type salad dressing. It is expected to expand to 283.47 million by 2024. When you consider the quantity of calories in mayonnaise, this is rather concerning.A spoonful of mayonnaise has a lot of calories. If you’re trying to gain weight, ingesting less calories may assist, but if you’re not, that many calories may be unhealthy for you. Assume, for example, that you are worried about your calorie intake. In that case, try a low-fat mayonnaise or, even better, an all-natural replacement for the white condiment.

What is Mayonnaise?

Healthy Mayonnaise Substitutes

Mayonnaise seems light in color. It is thick and creamy and is often seen on hamburgers, French fries, sandwiches, and salad dressing. It is made out of one egg yolk, oil, and either lemon juice or vinegar. To create the thick creamy consistency, they are all emulsified. Mayonnaise is also used as the foundation for several sauces, such as fry sauce, tartar sauce, and remoulade.

In the 18th century, the first recognized mayonnaise was discovered in France. However, comparable versions existed before in Spain and France.

Mayonnaise Nutrition Facts

Healthy Mayonnaise Substitutes

Uses of Mayonnaise in Recipes

Mayonnaise, like ketchup, is a versatile condiment that can be used on practically everything, from sandwiches to salad. It’s even in soup recipes.

It has a creamy smooth texture and some mustard undertones, but the clean tart-salt taste is the most obvious. The following are some foods that include mayonnaise.

  • Iceberg with tomatoes, blue cheese, and bacon
  • Sardine Toasts with Tomato Mayonnaise and Fennel
  • BLT Lettuce Wraps
  • Dings Coleslaw
  • Kale BLT Salad
  • Tater Tots with Spicy Mayonnaise
  • Crab Cakes with Roasted Tomatillo Mayo
  • Kindred Shrimp Roll
  • Salad Sandwiches with Ranch Spread
  • Salad of Block Island Lobster with Citrus Vinaigrette
  • Spinach Artichoke Dip
  • Charred Onion Dip
  • Tuna melt
  • Fish and Chips with Malt Vinegar Mayonnaise
  • Shrimp with Mustard-Lime Dipping Sauce

Healthy Substitute for Mayonnaise

Mayonnaise’s flexibility has made it a culinary staple. Unfortunately, many of us cannot live without mayonnaise in our refrigerators, thus it is only natural to have something healthy to substitute for the creamy sauce.

Some factors to consider while searching for a mayonnaise alternative include texture, flavor, availability, and health advantages. So here are some alternatives to your favorite creamy sauce.

Mashed Avocado 

Avocados, like mayo, have a creamy texture and a light taste, making them an ideal substitute for the creamy mayo. 100g of mayonnaise, for example, has 680 calories and 75g of fat. Avocados, on the other hand, have just 160 calories and 15g total fat per 100g.

Avocados, like mayonnaise, work nicely in sandwiches and salads. Mash avocados may be used as a healthy replacement for mayo if you don’t have any on hand. Substitute about the same measurement.

 Low-Fat Plain Greek Yogurt

Low-fat plain Greek yogurt is fantastic for weight reduction; if you want to burn calories, this may be the finest alternative. Most low-fat plain Greek yogurts have a thick, creamy texture, however certain brands may vary. The flavor is a little sour. Use a 1:1 substitution ratio when substituting.


Mustard is often served with cheese, vegetables, or meat. The condiment ranges in color from white to yellow to brown to black. The flavor, on the other hand, may vary from sweet to spicy and is appropriate for sandwiches, corn dogs, hamburgers, and hot dogs, as well as several soup recipes.

Mustard is a condiment that can be used for both hot and cold dishes, so have some on hand.

Use equal measurements when substituting.


If you are unfamiliar with hummus, it is a popular Mediterranean dip created by combining chickpeas with tahini, garlic, and citrus or olive oil; it is a highly nutritious alternative, which is why it made it to our list of mayonnaise replacements.

Hummus has a creamy, umami taste. It has the texture of mayonnaise and melts in your tongue. Hummus fans believe it tastes like nothing else on the planet. Use a 1:1 ratio to ensure you appreciate this alternative.


This sauce originated in Genoa, Liguria, Italy, but it has now grown popular in the United States. This sauce has a vibrant herby taste and a green colour, and its thickness may vary from puree to thick. It is produced using basil leaves, crushed garlic, hard cheese such as parmesan cheese, coarse salt, and European pine nuts; all of the components are combined to make a paste-like material without being cooked. Equally substitute.

Frequently Asked Questions (FAQ)

What does lemon juice do in mayonnaise?

The main rationale for adding lemon juice to a mayo combination is to provide flavor and stability to the cream.

Which mayonnaise is the healthiest?

In the market, there are various healthy mayonnaise alternatives. Consider purchasing mayonnaise made with canola or olive oil. They may have the same number of calories. Nonetheless, they are abundant in heart-healthy monounsaturated fat.

 Is there any health benefit associated with consuming mayonnaise?

Mayonnaise has a lot of fat, however the majority of it is unsaturated fat, which is considered a healthy fat. Mayonnaise includes vitamin A, which is beneficial to the heart. Despite its high calorie content, mayonnaise has less cholesterol, which is a positive thing.


If you like the creamy tangy flavor of mayonnaise but are worried about the high calorie content, don’t be. Commercial imitations are available for those who desire to eat healthily as well as vegans or vegetarians. Because these imitations are egg-free, they are acceptable for persons who do not consume animal byproducts or are allergic to eggs.

If you can’t find any of these items, you can always create your own homemade mayonnaise.


What is a healthier alternative to mayonnaise?

There are many of healthier options for mayo that will keep the calories low and the mayo flavor gone.
Avocado. PIN IT.
Plain Greek Yogurt with Low Fat. Olive Oil. PIN IT. Pesto. PIN IT. Mustard is a PIN IT. PIN IT. Hummus is a delicious dip. PIN IT.
It’s just Mayo.

What can I put on tuna instead of mayo?

Instead of mayo, use greek yogurt or ordinary yogurt in tuna salad. Yogurt has a similar texture to mayonnaise but has less fat and more protein.

What is an anti inflammatory mayonnaise substitute?

In contrast to the inflammatory oils used in most mayos, avocado oil mayonnaise is high in monounsaturated fats, which are heart-healthy and anti-inflammatory.

What can diabetics have instead of mayo?

Mayo Clinic and Heart Health

According to the National Institute of Diabetes and Digestive and Kidney Diseases, maintaining a healthy weight may help lower this risk. For these reasons, the ADA recommends substituting mustard, yogurt, or a combination of yogurt and mayonnaise for less calories and more nutrients.

Which is healthier Miracle Whip or mayonnaise?

Which is the healthier option? Although Miracle Whip has fewer fat and calories, mayonnaise is less processed and may be a better option. Instead of inflammatory seed oils like soybean, canola, or maize oil, look for mayo produced with healthy oils like olive or avocado oil.

What is a healthy sandwich spread?

“Use low-fat condiments like low-fat mayo or salad dressing, mustard, or hummus to add moisture to your sandwich while staying within calorie limits,” she advises. A few slices of avocado are also a wonderful option; although it is heavy in fat, it is the beneficial monounsaturated kind.

What is the healthiest thing to eat with tuna?

Healthy Tuna Recipes
Served with whole-grain crackers.
Within a lettuce cup.
Cucumber slices, fresh.
Chips made from plantains.
Eggs that have been hard-boiled.
Stuffed inside of a tomato.

Is olive oil mayo better for you?

What Makes Olive Oil Mayonnaise Better Than Regular Mayonnaise? Because it is gluten-free, low in carbs, and devoid of chemicals and seed oils, olive oil mayonnaise is preferred to normal mayonnaise. The majority of store-bought mayonnaise products include seed oils, which might be damaging to your health.

Is canned tuna with mayo unhealthy?

Tuna is a nutritious food. However, when people create tuna salad, they tend to overdo the mayo, adding a lot of unnecessary calories and fat. A cup of mayo has 1440 calories, 160 grams of fat, and 24 grams of saturated fat. It will also add almost half of your daily recommended salt intake.

Is there a natural mayonnaise?

Hellmann’s Organic Mayonnaise is created with only the highest quality organic ingredients, such as organic cage-free eggs and organic expeller-pressed oil, and includes no artificial flavors or preservatives, so you can feel good about feeding it to your family.

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