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Healthy Mayonnaise Substitutes

According to the Statista website, 276.99 million Americans consumed mayonnaise or mayonnaise-type salad dressing in the year 2020 alone. It is estimated to increase to as much as 283.47 million by 2024. This is very alarming if you think about the number of calories found in mayonnaise.A tablespoon of mayonnaise is packed with calories. If you’re on a weight gain diet, then consuming low amounts can be helpful, but if you’re not, then that much calorie may not be healthy for you. So, for example, suppose you’re concerned about your calorie count. In that case, you may consider a low-fat mayonnaise, or better still, an all-natural substitute for the white condiment.

What is Mayonnaise?

Mayonnaise has a pale appearance. It is thick and creamy and is usually seen on hamburgers, French fries, sandwiches, and dressing for salads. It contains egg yolk, oil, and either lemon juice or vinegar. They are all emulsified to get the thick creamy substance. Mayonnaise is also used to form the base of some substances like fry sauce, tartar sauce, and remoulade.

The first official mayonnaise was spotted in France in the 18th century. However, there’s were similar versions earlier in Spain and France.

Mayonnaise Nutrition Facts

Mayonnaise Nutrition Facts

Uses of Mayonnaise in Recipes

Like ketchup, mayonnaise is a versatile condiment; it can be used for almost everything, ranging from sandwiches to salad. It is even used in soup recipes.

It has a creamy smooth texture and slight mustard hints, but the most noticeable flavor is the clean tart-salt flavor. Some examples of food that include mayonnaise are listed below.

Healthy Substitute for Mayonnaise

The versatility of mayonnaise has made it a kitchen staple. Unfortunately, many of us can not do without mayonnaise in our fridges, so it is only reasonable to have something healthier you can swap the creamy sauce for.

When looking for a mayonnaise substitute, some things are the texture, taste, availability, and health benefits. So here are some suitable substitutes for your favorite creamy sauce.

Mashed Avocado 


Like mayo, avocados have a creamy texture, and a subtle flavor, making them a suitable replacement for the creamy mayo. For example, 100g of mayo contains 680 calories and 75g of fat. In comparison, 100g of avocados contains just 160 calories and 15g total fat.

Avocados work well in sandwiches and even in salads, just like mayonnaise. So if you need a healthy substitute or just don’t have mayo, you can use mashed avocados. Substitute just about the same measurement.

 Low-Fat Plain Greek Yogurt

 Low-Fat Plain Greek Yogurt

Low-fat plain Greek yogurt is excellent for weight loss; if you’re looking to burn some calories, then this may be your best option. Most low-fat plain Greek yogurts have a thick creamy texture, but some brands may have a different consistency. The taste is slightly sour. When substituting, use a 1:1 ratio.



Mustard is usually paired with cheese, vegetables, or meat, the condiment is a shade between white and yellow, and some can go as far as brown or black. The taste, however, can range from sweet to spicy and is suitable for sandwiches, corn dogs, hamburgers, and hot dogs; it can also be used in some soup recipes.

Mustard is suitable for both hot and cold meals, so it’s a condiment that should be in your kitchen.

Use equal measurements when substituting.



If you don’t know already, hummus is that classic Mediterranean dip made by blending chickpeas with tahini, garlic, and citrus or olive oil; it is a very healthy option no wonder it found its way to this list for mayonnaise substitutes.

Hummus is creamy and rich in umami flavor. It closely resembles mayonnaise in texture and melts in your mouth. Hummus lovers say it tastes like nothing else in the world. You would be sure to enjoy this substitute, use a 1:1 ratio.



This sauce originated from Genoa, Liguria, Italy, but it has become a common sauce in the United States today. The texture of this sauce can range from puree to thick, and it has a bright herby flavor and a green hue. It is made from basil leaves, crushed garlic, hard cheese like parmesan cheese, coarse salt, and European pine nuts; all the ingredients are mixed to form a paste-like substance without actually cooking it. Substitute equally.

Frequently Asked Questions (FAQ)

What does lemon juice do in mayonnaise?

The major reason for adding lemon juice to a mayo mixture is to give some flavor to the cream and stability.

Which mayonnaise is the healthiest?

There are some healthy mayonnaise options in the market. For example, consider getting mayonnaise that contains canola or olive oil. They may have the same calorie count. Still, they are high in heart-friendly monounsaturated fat.

 Is there any health benefit associated with consuming mayonnaise?

 mayonnaise is packed with tons of fat, but most of it is unsaturated, considered a healthy fat. Mayo contains vitamin A which is friendly to the heart. Despite the high calorie in mayonnaise, it does not contain as much cholesterol, which is a good thing.


If you love that creamy tart taste but are concerned about the high calorie in mayonnaise, there is no need to worry. There are some commercial imitations made for people who want to eat healthily and vegans or vegetarians. These imitations are egg-free, making them suitable for people who don’t eat animal byproducts or are allergic to eggs.

If you can’t get your hands on any of these products, you can as well make your very own homemade mayonnaise.