Carlos Solis
At its simplest, mayonnaise is an emulsion of egg yolks, oil, vinegar, and mustard. That dressing packs a lot of calories and fat, so many people treat it like a forbidden food.
Calories and portions: what’s in one spoonful
A typical serving of mayonnaise—15 g, about one tablespoon—contains roughly 100 kcal, 10 g of fat, and 0 g of protein. By comparison, the same serving of mustard has about 15 kcal, 1 g of fat, and 1 g of protein, so mayonnaise looks less healthy than some other dressings. Compared with ketchup, mustard, or yogurt-based sauces, mayonnaise is much more calorie-dense. But if you line it up with oils, cream cheese, or cream-based sauces, mayonnaise can be lower in saturated fat.
Why mayonnaise isn’t all bad
Most of mayonnaise’s potential benefit comes from the oil. Those fats help the body absorb fat-soluble vitamins A, D, E, and K that are present in vegetables. One large study of more than 120,000 people found that replacing saturated fats with polyunsaturated fats reduced the risk of ischemic heart disease by 25 percent, and replacing them with monounsaturated fats reduced the risk by 15 percent.
Eggs used to be blamed for raising cholesterol, but that view is too simplistic. A large study of 146,011 people across 21 countries found no meaningful differences in blood lipid levels between people who ate one egg a week and those who ate seven.
Types of mayonnaise: which to choose
Grocery shelves carry full-fat mayonnaise, light versions, and vegan options. Is there a healthiest choice?
- Full-fat mayonnaise is mostly oil, so it’s calorie-rich, but manufacturers usually use unsaturated oils.
- Low-fat mayonnaise has less oil and fewer calories, but makers often add starches, thickeners, sweeteners, and other ingredients to recreate the texture.
- Vegan mayonnaise contains no eggs, and its healthiness depends on the oil used; manufacturers typically replace eggs with stabilizers and other processed ingredients.
Risks when you make it at home
Making mayonnaise at home gives you control over the oil and lets you avoid additives, but it does not eliminate the risk of foodborne illness. Mayonnaise made with raw eggs requires care during preparation and storage.
Follow simple rules: refrigerate mayonnaise after opening, respect the expiration date, don’t leave it out at room temperature for long, and avoid homemade mayonnaise during pregnancy or if your immune defenses are low. Otherwise, the risk of food poisoning increases.
Who should be especially careful
- People on anticoagulants such as warfarin should be cautious because a sudden increase in foods containing vitamin K can affect the drug’s action; oils and egg yolks contain vitamin K in varying amounts.
- People taking cholesterol-lowering medications should monitor intake because frequent consumption of calorie- and fat-dense foods can make treatment goals harder to reach.
- People with egg or soy allergies must be careful, since mayonnaise typically contains one or both of those ingredients.
How to choose
You don’t need to declare mayonnaise your enemy, but use it intentionally and in moderation. If weight control matters most, pick lower-calorie options and watch portion sizes. If you want minimal processing, make mayonnaise at home to control the oil and avoid additives. In both cases, remember that mayonnaise is calorie-dense, so excessive intake can contribute to weight gain.
Dietitians recommend treating mayonnaise as a condiment rather than a main ingredient: choose it deliberately, control your portion, and consider your overall diet.
Based on reporting from Daily Mail
