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Is Mayonnaise Healthy? Here Are Some Quick Facts

A delicious condiment, it is said to be an emulsion of egg yolk and oil, along with lemon juice or any other acid like vinegar. It is often treated as a sauce, consumed with breads, momo, etc.

Written by Prerna Mittra | Published : February 15, 2024 3:02 PM IST

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Mayonnaise And Its Substitutes

Many people like eating mayonnaise, which is a delicious condiment. It is said to be an emulsion of egg yolk and oil, along with lemon juice or any other acid like vinegar. It is often treated as a sauce, consumed with breads, momo, etc. But, is mayonnaise healthy? "Being rich in calories and fat, it should be consumed in moderation," said nutritionist Bhakti Arora Kapoor in an Instagram post. She added that there are many healthier substitutes for it, such as avocado with a texture as creamy and thick; Greek yogurt or curd, which is a probiotic; and hummus that is made with chickpeas, spices and lemon.

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Nutritional Facts

The nutritionist explained that mayonnaise might contain some amounts of vitamin E and K. It has a high calorie content, but it is low in carbs. Additionally, low-fat mayo may contain starch or sugar. It is gluten-free, rich in sugars, additives and preservatives, along with unsaturated fat and omega-6 fatty acids. "Rich in fat and calories, it might not align with weight loss goals," she said. Also Read - Crackdown On Raw Egg Mayo: Tamil Nadu Enforces One-Year Ban Over Heath Concerns

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Mayo Spectrum (standard Mayo)

According to the expert, there are diverse types of mayo with a unique nutritional profile that is shaped by the choice of oil. For instance, standard mayo crafted with soy oil, egg yolk, and an acidic touch is a traditional variant that sets the baseline for mayonnaise.

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Light Mayo

"Trimmed in calories compared to the standard version, light mayo may share similarities with reduced fat mayo in incorporating sugars or starches for flavour improvement," the expert noted.

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Mayo With Alternative Oils

"Elevate your mayo game with versions utilising healthier oils like avocado, olive, or coconut oil. A cautionary note: scrutinise the ingredient list, as these oils may be included for flavour rather than nutritional benefits," Kapoor advised.