Mayonnaise: The Good, The Bad, And The Alternatives

Healthy eating can be confusing. If you search “Is mayonnaise good for you,” in the search engine that rhymes with Moogle, the AI answer is “It is both healthy and unhealthy,” and to a certain degree I agree. It’s often villainized as an indulgent condiment, but if prepared or sourced correctly--it’s full of nutrient-packed ingredients that only add to the nourishment of your plate and day. But be careful--as with any calorie-laden food, it’s essential to practice moderation. Let’s get into it.

The Good

You might be surprised to learn mayo is chock-full of potential benefits: 

Brain health: Healthy fats support brain function and memory.

Rich in vitamins: Mayo contains vitamins E, K, and B12.

Anti-inflammatory: Omega-3 fatty acids reduce inflammation.

Heart health: Moderate mayo consumption may lower blood pressure.

Absorbs nutrients: Healthy fats help absorb vitamins A, D, E, and K.

Supports immune system: Vitamin E and omega-3s boost immunity.

Skin and hair benefits: Vitamin E and fatty acids promote healthy skin and hair.

Brands We Love

Check out our favorite BBQ essentials for a holistic overview.

1. Sir Kensington’s Organic Mayo - A cheap and healthier alternative to mayonnaise that actually tastes good (we all know "healthy alternatives" are sometimes not so yummy!) is the Sir Kensington's Classic or Avocado Oil Mayo! It's dairy free, non-GMO, made with organic humane cage-free eggs, and tastes amazing on burgers, in macaroni/potato/tuna salad, and any other mayo-infused staple at your summer BBQ!
2. Primal Kitchen Mayo - This popular, paleo-friendly mayonnaise made with high-quality, real-food ingredients that is set apart from the rest with it’s fantastic ingredient list including avocado oil, pasture-raised egg yolks, organic lemon juice (fresh squeezed!), and unrefined sea salt.
3. (Insert your name here)’s freshmade mayo - You can make a delicious, homemade mayo in just a few simple steps. Make sure you’re sourcing the best ingredients you can get your hands on and add lots of love while preparing.
   1. Ingredients:
      1. 2 egg yolks (organic, pasture-raised, and free range)
      2. 1 tablespoon lemon juice or vinegar (organic or homegrown if possible)
      3. 1/2 cup neutral-tasting oil (avocado, grapeseed, or light olive)
      4. Sea salt (to taste)
   2. Instructions:
      1. In a medium bowl, whisk egg yolks and lemon juice until smooth.
      2. Slowly pour oil into bowl while continuously whisking.
      3. Keep whisking until mixture thickens (about 5-7 minutes).
      4. Add salt to taste.
      5. Refrigerate for at least 30 minutes.
      6. Enjoy!

The Bad 

While mayo can be a tasty addition to meals, excessive consumption can negatively impact health. Moderation and opting for healthier alternatives are essential.

High Calorie and Fat Content:

1. Mayo is pretty dense as far as calorie count (90-100 per tablespoon) and fat content (10-12g). Make sure you’re practicing moderation to avoid excess calorie intake, which can lead to weight gain, inflammation, and incidence of disease.

Cholesterol and Heart Health Concerns:

1. May raise LDL (bad) cholesterol, potentially increasing heart disease risk.
2. Saturated fats in mayo may increase blood pressure and cardiovascular risk.

Other Health Concerns:

1. Omega-6 imbalance: Mayo's high omega-6 fatty acid content may lead to inflammation if consumed in excess.
2. Sodium content: If you’re sensitive to excess sodium, keep an eye on the sodium content of the mayo you choose (or better yet, make your own!). Mayo contains 70-100mg of sodium per tablespoon.
3. Potential allergens: Eggs, a primary ingredient, can cause allergic reactions.

Brands To Avoid

1. Kraft Mayonnaise (an oldie, and probably not a goodie)

High in industrial seed oils (soybean and canola oil)

Contains added sugars

Preservatives like calcium disodium EDTA

High sodium content (125mg per tablespoon)

Artificial flavorings

2. Hellmann's Mayonnaise (we know, it’s a fave---but not our fave unfortunately)

Similar to Kraft, high in industrial seed oils (soybean and canola oil)

Contains potassium sorbate as a preservative

High sodium content (115mg per tablespoon)

Lower in healthy fats compared to other brands

3. Miracle Whip (no…just, no)

Higher sugar content (2g per tablespoon) compared to traditional mayo

Contains artificial flavorings, preservatives (potassium sorbate), and thickeners (xanthan gum)

Mayo Alternatives 

While mayo is certainly delicious, it’s often not the star of the show as far as flavor is concerned. Consider these similar condiments as alternatives in your next potato salad or turkey sandwich:

Hummus (chickpea-based dip with lemon juice and garlic)

Avocado spread (mashed ripe avocados with lemon juice and salt)

Greek yogurt-based dip (mix with cucumber, garlic, and dill)

Guacamole (fresh avocados with lime juice, salt, and spices)

Cashew cream (blended soaked cashews with water, lemon juice, and salt)

Tahini (sesame seed paste with lemon juice and garlic)

The Takeaway

Ultimately, moderation is the key to enjoying mayo without compromising our health and well-being. By opting for healthier alternatives, being mindful of portion sizes, and balancing our diets with whole foods, we can savor the flavor of mayo without sacrificing our health.

So go ahead, spread a layer on your sandwich or dip those veggies - just remember to do it responsibly. Your taste buds and body will thank you.