Is Mayonnaise Healthy? It Depends! | Zero Acre Farms

Is Mayonnaise Healthy? It Depends!

February 23, 2023

WRITTEN BY: Corey Nelson

Article at a Glance

Introduction

Love it or hate it, mayonnaise is the most popular condiment in the world.

In the U.S. alone, it's a $2 billion a year industry, because the average American consumes over 4 pounds of mayo annually [1]. To put its popularity into perspective, the market for mayo is twice the size of the ketchup market and four times the size of the mustard market or hot sauce market [2].

Whether or not you agree with the outrageous popularity of plain mayo, it's likely in many of your favorite sauces. Mayonnaise is the base ingredient of aiolis, tartar sauce, ranch and thousand-island dressings, most fry-dipping sauces, and countless "secret sauces" and specialty sauces served at restaurants.

In this guide, you'll learn important health and nutrition info about mayonnaise, including the reasons most mayo options may be unhealthy, what to look for when you're shopping for mayo, the healthiest brands, mayonnaise substitutes, easy and healthy homemade recipes, and more.

Mayonnaise Ingredients and Nutrition Facts

Contrary to popular belief, mayonnaise isn't a dairy product.

According to FDA regulations, commercial mayo products must contain [3]:

Optional ingredients that are commonly used include salt, sugar, natural flavoring, and preservatives.

Commercial and homemade mayo's unique, creamy texture occurs because the yolks are beaten and fluffed as the oil is added slowly. The acidifying ingredients add a mild, tangy bite.

A tablespoon of store-bought mayonnaise contains [4]:

A tablespoon of reduced-fat or "light" mayo has [5]:

A tablespoon of vegan mayonnaise contains [6]:

From a quick glance at the nutrition facts, mayo might seem like a benign food if consumed in moderation. However, most mayonnaise is high in an omega-6 fatty acid that's linked with health problems.

Is Mayonnaise Healthy?

The short answer is: it depends. Commercial mayonnaise brands contain seed oils, which are high in inflammatory omega-6 linoleic acid. Unfortunately, research links high linoleic acid consumption to health problems, including inflammation, obesity, chronic pain, heart disease, cancer, and more [7].

Food historians think the original mayonnaise recipe contained Spanish olive oil [8]. But today, mass-produced seed oils like soybean oil, sunflower oil, corn oil, and seed oil blends are commonly used in processed foods and condiments (including mayo) because they're cheaper than higher-quality oils.

The problem is that until recently, humans evolved on diets containing only 1-2% of their daily calories from linoleic acid, which they derived from minimally processed food sources like nuts, grains, and meat [9]. This omega-6 fat is required in low amounts, but higher intakes increase inflammation and disease risk [10].

What to Look for in Mayonnaise

Shopping for better mayonnaise isn't difficult at all if you know what to look for. And fortunately, healthier options are available at most grocery stores.

First and foremost, make sure the nutrition label doesn't list any of these ingredients:

Of course, authentic mayo still contains fat as the primary ingredient, so the best quality products substitute healthier oils in place of seed oils.

Seed Oil-Free Mayonnaise Brands

You can buy seed-oil-free mayonnaise made with avocado oil, olive oil (as in the original recipe), or coconut oil. These options are much lower in unhealthy omega-6 fats.

Chosen Foods 100% Avocado Oil-Based Classic Mayonnaise

Ingredients: Avocado oil, filtered water, egg yolks, organic whole eggs, organic distilled white vinegar, organic mustard (distilled organic vinegar, water, organic mustard seed, salt, organic spices), salt, organic rosemary extract.

Hunter & Gather 100% Olive Oil Mayonnaise

Ingredients: Spanish olive oil (80%), pasteurized British free-range egg yolk (9%), apple cider vinegar, Himalayan salt.

Thrive Market Coconut Oil Mayonnaise

Ingredients: Coconut oil, organic egg yolks, organic distilled vinegar, water, organic honey, salt, organic lemon juice, mustard, rosemary extract.

Chosen Foods Classic Keto Mayo with MCT Oil

Ingredients: Refined coconut oil (medium chain triglycerides), egg yolks, water, distilled vinegar, salt. Less than 1%: Mustard, organic rosemary extract.

Zero Acre Oil Mayo Recipe

Making your own mayonnaise is a fun, easy way to reduce your seed oil consumption and discover your favorite twist on classic mayo.

Homemade Zero Acre Oil Mayonnaise (makes 1 cup):

In a medium bowl, whisk the egg yolk, lemon juice, mustard, salt and 1 teaspoon cold water together until frothy. Starting drop by drop, slowly add the oil while whisking constantly. When the mayonnaise is thick and emulsified, you can add the remaining oil in a steady stream.

Refrigerate your homemade mayo and it should last about two weeks.

Healthy Mayonnaise Alternatives

Eliminating unhealthy seed oils is the biggest reason to steer clear of commercial mayonnaise products. However, if you're vegan or follow a low-fat or low-calorie diet, alternatives to mayo that don't contain eggs or have less fat can work — even where healthier versions of classic mayo may not.

Vegan Mayonnaise Substitutes

Vegan mayo recipe (makes 2 cups):

Reduced-Calorie Greek Yogurt Imitation Mayo Recipes

Low-calorie Greek yogurt imitation mayo (makes 2 and 1/4 cups):

Allow the ingredients to come to room temperature, then heat the vinegar in a small saucepan over low heat. Whisk the arrowroot or cornstarch into the vinegar until thickened, then remove from heat.

The Takeaway

Most commercial mayonnaise is high in unhealthy omega-6 fats, but some brands offer healthier alternatives made with avocado oil, olive oil, or coconut oil. You can also make your own delicious mayo at home with Zero Acre oil, a new, environmentally-friendly cooking oil that's low in omega-6 linoleic acid with a clean, neutral taste.