Kara Swanson is a certified nutritionist and the founder of Life Well Lived. She is married to her best friend and the proud mother of three. Her passion is to make nutrition simple+easy+delicious!
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At its base, mayonnaise is made from egg yolks, oil, and an acidic ingredient such as vinegar. But it's the types of oils that make healthy mayonnaise worth your money. We'll break down some key ingredients to be on the lookout for when shopping for the mayo you deserve.
Most commonly found mayos are made with soybean oil or canola oil. While in their natural states both of these oils are high in healthy fats, they're also heavily processed which means they lose a lot of nutritional value.
Canola oil and soybean oil are also high in omega-6 fatty acids. While you need some omega-6 in your system, too much can lead to chronic inflammation. That then introduces a host of health problems, including heart disease and arthritis.
Some good alternatives are avocado and coconut oils, which have lower omega-6 fatty acid ratios and are processed at lower temperatures than other commonly found oils like soybean or canola. That means they retain their heart-healthy properties while still delivering the rich flavor that makes mayonnaise so good.
If you do decide to go with soybean or canola oil-based mayonnaise, make sure your choice is expeller-pressed, which means that the oil is extracted manually rather than chemically. This will ensure that there’s no external heat applied and will lessen any negative impacts.
Don't judge a product by its label! Labels can be so deceiving and many people fall into the trap of thinking "organic" or "gluten-free" is automatically healthy when really that's not always the case. It's important to read the labels to see what oils are being used in your mayo. Avoid highly processed oils so you don't increase inflammation in your body.
But even if you’re not in the business of eating eggs, that doesn’t mean you’re left out of the mayo party! There are a number of egg-free, vegan-friendly mayonnaise options as well. Just pay extra attention to the ingredients, though, as manufacturers often need to add other ingredients and stabilizers to make up for the eggs and maintain texture.
The less processed a product is the better it is, always! I recommend a vegan mayonnaise - one without eggs - to avoid the chance of getting a processed product, but if you choose to have one with eggs, make sure it's the real deal.
It's understandable that sometimes you don’t want all the calories that come along with full-fat mayonnaise, but we think you should reconsider. While lower-calorie mayo does exist, it isn’t necessarily the better option.
For one thing, some recipes work better with higher fat content mayo as fat increases flavor. Fat is also necessary for the absorption of certain vitamins.
The most important reason to avoid low-fat mayos, though, is the additives. In order to create the same texture and flavor with a lower fat content, additives, starches, stabilizers, and sugars need to be added.
It's important to note that when something is fat-free if the manufacturer didn't add anything extra to it, it would taste pretty bad. So to make it taste good they add sugar, chemicals, and additives so that we actually want to eat it.
Instead of picking a low-fat mayo, I advise simply grabbing a full-fat one and just using less of it. Using less is a simple way to cut down on some extra calories, too.
But as preservative-free mayo doesn't last longer than a few days, it's hard to avoid having preservatives in your store-bought mayo. But you can still see that you get the least preservatives possible by looking for a shelf life of no more than a few months. This may shorten the time in which you can safely eat your mayonnaise, but it will definitely keep you healthier.
When you start to choose healthier food items like mayo, ketchup, or BBQ sauce, you will begin to realize that healthier, whole foods, don't last as long. Which, from a health standpoint, isn't a bad thing because that means there are fewer chemicals our body has to fight off.
Choosing a healthier mayo means fewer chemicals so make sure you have a couple of recipes you can use it in to ensure you use it all.
If you find yourself using mayo in one capacity most of the time, such as in sandwiches or salad dressings, it might make sense to find a flavored mayo to spice things up. Like commercial mayonnaise brands, healthy mayonnaises also come in a variety of flavors. Some commonly found pre-flavored mayos include garlic, lemon, and chipotle.
Finding a flavored mayo is fun if you use it for the same thing all the time. Or you could easily spice it up yourself and add some garlic, chili powder, or lemon. Get creative and try something new!
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Our Top Choice - Fully Organic, Smooth, and Flavorful
Real Mayonnaise Made With Avocado Oil
Best Sugar-Free Creamy Mayonnaise
Avocado Oil-Based Vegan Mayonnaise
Best Vegan Mayonnaise With a Smooth Spread
Best for a Gourmet Touch
Avocado Oil Mayonnaise
Best for a Rich Avocado Flavor
Avocado Oil Traditional Mayo
Best Bold Mayonnaise With Cold-Pressed Oil
Most who bought Sir Kensington's Organic Mayonnaise were thrilled with its silky consistency and bold flavors. Many said that while the different texture and taste took some getting used to at first, they found Sir Kensington's to be a quality replacement for commercial mayonnaise in sandwiches, salads, and other recipes.
However, reviewers were for the most part thrilled with Primal Kitchen Mayo's creamy, rich texture and healthy ingredients. Many with conditions like diabetes were happy to have a sugar-free option for mayonnaise and said that while the taste is slightly sourer than other commercial brands, the health perks and texture are well worth it.
Otherwise, reviewers seem very happy with this vegan mayonnaise. They say that, unlike other vegan mayonnaises, Chosen Foods's mayo doesn't leave an aftertaste. While a few report that its consistency is slightly thinner than other commercial brands, they add that it's smooth, flavorful, and tastes just as good on a sandwich.
Truff's double pack features a luxurious infusion of black winter truffles to the brand's healthy sunflower oil-based mayonnaise. One jar is Truff's original black truffle recipe, and the second adds a kick of red jalapeño pepper to the party. Both are organic and gluten-free.
One or two people who bought Truff's mayonnaise complained that the truffle flavor was a bit too rich for their preferences. If you aren't a fan of this admittedly niche taste, you may want to try a different healthy mayonnaise.
Truffle lovers, however, came back with glowing reviews for these two mayonnaises. They said that the truffle flavor was clear and made an excellent addition to their food, especially sandwiches and chicken. Not only are these mayonnaises good for your body, but they're a unique flavor experience for truffle seekers as well.
Other than that, reviewers rave about the rich flavor and smooth texture of this avocado mayonnaise. In fact, some people who typically hate avocados even enjoyed it! Many keto dieters report that this is the perfect spread if you're starting your keto journey, and some have even compared the flavor to standard Hellman's.
Most who tried Chosen Foods' Classic Mayo thoroughly enjoyed how creamy and boldly flavored it is. Some say it tastes as good as the mayonnaises they've made at home and far surpasses commercial mayonnaise brands. They add it has a satisfying zinginess to it that sets it apart from other brands.
Mayonnaise is a pretty versatile ingredient that can be used for baking, in salads, or as a simple dressing for flavorful sandwiches. However, since it can be high in calories, Kara Swanson has a few more tips on how to make healthier choices when dealing with the condiment.
Less is best. Most mayo has 100 calories per one tablespoon, so cut down on extra calories by using less of it when you're making a chicken salad. If you're vegan one of my favorite recipes using mayonnaise is a chickpea salad. So many recipes call for a lot of mayo, but I've found I can easily cut down on it by half and it'll still be tasty!
If you're looking for a healthier substitute for mayo on your daily sandwich instead, then try adding hummus or mashed avocado. Both add a lot of flavor and healthy fats but offer fewer calories.
Looking to keep things healthy? We've got you covered! Check out these lists below for more healthy alternatives to your favorites.
No. 1：Sir Kensington’s ｜Organic Mayonnaise
No. 2：Primal Kitchen ｜Real Mayonnaise Made With Avocado Oil
No. 3：Chosen Foods ｜Avocado Oil-Based Vegan Mayonnaise
No. 5：BetterBody Foods｜Avocado Oil Mayonnaise
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