Some healthy substitutes for mayonnaise

April 22, 2014  11:45

Americans like mayo. A lot. The U.S. now consumes some $2 billion worth of mayonnaise each year, according to research firm Euromonitor, which means it’s surpassed ketchup as the No. 1 most-used condiment. Healthwise, that can be problematic for a number of reasons. If you’re ready to move on from the mayo, consider one of these healthier swaps.

But first: What’s wrong with mayo?

The white stuff is loaded with fat, calories and salt. One tablespoon provides roughly 94 calories; 10 grams of fat; and no protein, fiber, vitamin A, vitamin C, iron or calcium.

Low-fat plain Greek yogurt

Greek yogurt is a nutrition superstar – and a versatile one at that. One tablespoon provides roughly 8 calories and 1.5 grams of protein and calcium.

Olive oil

Olive oil is touted for its heart-healthy benefits – it’s packed with monounsaturated fatty acids, which are the good fats. A word of warning, though: Calories can add up here, so user beware.

Hummus

The popular Mediterranean spread is made from pureed chickpeas, olive oil, tahini, garlic and lemon juice. One tablespoon packs 25 calories, 1 gram of fiber and 1 gram of protein. 

Mustard

At just 10 calories per tablespoon, it’s very low calorie, with no fat and lots of flavor and varieties. Honey mustard contains twice as many calories as yellow or brown mustard. And regardless of which type you choose, pay attention to sodium content – especially if you’re on a salt-restricted diet.

Low-fat cottage cheese

It’s salty, light and creamy, which makes it similar to mayo – but healthier. One tablespoon provides 18 calories, no cholesterol and 2.5grams of protein. Stir some into your tuna salad, or mix some with red peppers, lemon juice and fresh herbs for a healthy dip.

Mashed avocado

It provides just a quarter of the calories mayo does, along with an impressive dose of healthy monounsaturated fat, more fiber and important vitamins such as C and folate. 

Pesto

It’s made from basil and olive oil, and it’s rich in important vitamins, minerals and antioxidants. One tablespoon typically provides 45 calories, along with decent doses of vitamins A and C, calcium and iron. Pesto works on sandwiches and in salads.

Almond butter

True, a tablespoon serving has roughly the same amount of calories as mayonnaise. But it’s packed with more protein (3 to 4 grams), fiber (1.5 grams) and vitamin E.

Nayonaise

Meet the vegan alternative to mayonnaise. It’s made from soy and has about half the calories and fat as the standard stuff. Nayonaise is also packed full of vitamin B13 and heart-healthy omega-3 fatty acids. Swirl some into your chicken salad, potato salad or onto your sandwiches.

Mediterranean-inspired spreads

Tzatziki (yogurt and cucumber), baba ghanoush (roasted eggplant) and olive tapenade (chopped olives) are packed with fiber, protein and omega-3 fatty acids, as well as calcium, potassium, iron, magnesium and zinc.

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