Mayonnaise has been one of the most popular sauces in the Netherlands for many years. From a portion of fries to a sandwich or a fresh potato salad: for many people a spoonful of mayonnaise simply belongs. Yet many people wonder: is mayonnaise healthy?
The answer is less black-and-white than you might think. Regular mayonnaise contains relatively a lot of fat and calories, but that does not automatically mean you should avoid it entirely. It mainly depends on the amount you use and how often you eat it.
In this blog we explain what mayonnaise is made of, how many calories it contains, which types exist and when a low calorie mayonnaise can be a smart choice.
What is mayonnaise made of?
According to the Dutch Commodities Act, mayonnaise consists of a combination of:
- Vegetable oil
- Egg yolk
- Vinegar or lemon juice
- Mustard
- Salt
- Herbs and spices
The oil largely determines the nutritional value. Oil provides about 900 kcal per 100 grams, which makes mayonnaise relatively energy-dense as well.
How many calories does mayonnaise contain?
The exact nutritional values differ per brand, but on average regular mayonnaise contains:
| Per 100 grams | Average |
|---|---|
| Calories | 650 - 750 kcal |
| Fat | 70 - 80 grams |
| Carbohydrates | 1 - 5 grams |
| Protein | 1 - 2 grams |
One tablespoon of mayonnaise (about 15 grams) quickly contains 100 to 110 calories.
That may seem little, but when you use multiple spoonfuls with fries, at a barbecue or on a salad it adds up quickly.
Is mayonnaise unhealthy?
Not necessarily.
Mayonnaise mainly contains fat. Fat is an important nutrient that your body needs for, among other things:
- the absorption of vitamins A, D, E and K
- the production of hormones
- energy
The problem usually lies not with mayonnaise itself, but with the amount we use. In many meals a substantial portion is added without noticing.
Do you use a small amount occasionally within a varied diet? Then mayonnaise does not have to be a problem.
When is it better to choose a lighter mayonnaise?
Do you want to consciously eat fewer calories or are you trying to lose weight? Then a lighter mayonnaise can be a practical choice.
Low calorie mayonnaise generally contains considerably less fat and therefore fewer calories than traditional mayonnaise, while keeping the creamy taste as much as possible.
This way you can still enjoy a hamburger, wrap, salad or fries without the sauce immediately accounting for a large part of the meal's calories.
Why choose Nice to Mayo?
There are moments when you just feel like mayonnaise. On a sandwich, a burger, a portion of fries or through a fresh salad. If you use mayonnaise regularly, a lighter variant can be an easy way to consume fewer calories unnoticed.
Our Nice to Mayo Low Calorie Mayonnaise is developed for people who enjoy the creamy taste of mayonnaise but want to eat more consciously. This mayonnaise offers several advantages:
- Only 10 kcal per serving (15 grams)
- Up to 90% fewer calories than traditional mayonnaise
- 0 grams of sugar
- Vegan
- Creamy in taste and suitable for daily use
Therefore Nice to Mayo is not only tasty with fries and burgers, but also as a base for dressings, egg salad, tuna salad, coleslaw and sandwiches.
What is healthier mayonnaise?
There is not one mayonnaise that is the healthiest choice for everyone. That depends on your diet and goals.
In general you can pay attention to:
- Fewer calories
- Less fat
- Less added sugars
- A taste that fits your dishes
Those who mainly watch their calorie intake often choose a light or low calorie mayonnaise.
Does mayonnaise fit within a healthy diet?
Yes. A healthy diet is not about one product, but about the overall picture.
Do you use a lot of vegetables, fruit, whole grain products and sufficient proteins? Then a little mayonnaise can fit in well.
However, if you regularly use sauces at lunch, barbecue or dinner, a low calorie variant can help save you hundreds of calories per week unnoticed, without giving up much in taste.
Why are more and more people choosing low calorie mayonnaise?
More and more people want to eat more consciously without saying goodbye to their favorite sauces. That is why products with fewer calories are growing in popularity.
A low calorie mayonnaise makes it easier to enjoy a creamy sauce daily while taking in significantly fewer calories than with a traditional mayonnaise. Especially if you regularly use mayonnaise on sandwiches, salads, fries or at a barbecue, that can make a big difference over a year.
Healthy dishes with mayonnaise
Mayonnaise does not only have to be eaten with fries. You can also use it in:
- Potato salad
- Coleslaw
- Egg salad
- Tuna salad
- Caesar dressing (read recipe here: "Make Caesar salad dressing")
- Burgers
- Wraps
- Sandwiches with chicken
With a low calorie mayonnaise you make these dishes a bit lighter.
Frequently asked questions
1. Is mayonnaise healthy?
Mayonnaise is not necessarily unhealthy. It contains a lot of fat and calories, but can fit well within a varied diet when used in moderation.
2. Which mayonnaise is the healthiest?
That depends on your personal goals. If you want to eat fewer calories, a light or low calorie mayonnaise is often a good choice.
3. How many calories are in a tablespoon of mayonnaise?
One tablespoon of regular mayonnaise contains on average between 100 and 110 calories. For a low calorie variant this is considerably lower.
4. Is mayonnaise suitable if you want to lose weight?
It certainly can be. It is wise to watch portion sizes or choose a mayonnaise with fewer calories.
5. Is low calorie mayonnaise just as tasty?
Tastes differ of course, but modern low calorie mayonnaises are developed to retain as much as possible the creamy taste and texture of traditional mayonnaise.
