Mayonnaise is a beloved, creamy condiment, but its healthfulness varies significantly depending on the ingredients. While a store-bought jar might seem like a simple choice, understanding the different types of oils and additives can help you find a product that aligns with your dietary goals. Here’s how to determine what is the healthiest mayo to buy, whether you're looking for heart-healthy fats, fewer processed ingredients, or a low-calorie option.
The Healthiest Oils in Mayonnaise
The quality of the oil is the single biggest factor in the health profile of your mayonnaise. Opting for mayos made with certain oils can provide beneficial fats and reduce exposure to processed additives.
- Avocado Oil: Mayos made exclusively with avocado oil, like those from Primal Kitchen and Sir Kensington's, are highly regarded. Avocado oil is a source of monounsaturated fats, which are considered heart-healthy. It has a neutral flavor and a high smoke point, making it versatile.
- Olive Oil: Mayonnaise made with pure olive oil is also an excellent choice, as olive oil is well-known for its health benefits. However, be wary of brands that list "olive oil" but primarily contain cheaper oils like canola or soybean oil. Look for brands with a high percentage of olive oil.
- Expeller-Pressed Safflower Oil: This less-processed form of safflower oil is another recommended option, prized for being minimally refined.
Ingredients to Avoid in Store-Bought Mayonnaise
Not all mayonnaise is created equal, and some common ingredients can undermine the product's health value. To make the best choice, always read the ingredient label carefully.
Unhealthy Oils
- Refined Vegetable Oils: Many conventional brands primarily use cheap, refined vegetable oils such as soybean or canola oil. While generally safe, these oils are high in omega-6 fatty acids. An excessive omega-6 to omega-3 ratio in the diet can potentially contribute to inflammation. Look for organic versions if you choose a mayo with these oils.
- Damaged Fats: The refining process for many vegetable oils involves high temperatures and chemical processing, which can create damaged fats that are less healthy for the body.
Problematic Additives
- Added Sugars and Artificial Sweeteners: Many "light" or "reduced-fat" mayos add sugar (including high fructose corn syrup) or artificial sweeteners like sucralose to improve flavor and texture lost with fat. Some sweeteners, like sucralose, are rated poorly by food safety watchdogs.
- Preservatives and Emulsifiers: Certain preservatives like calcium disodium EDTA and thickeners like modified food starch can be found in commercial mayos. While considered safe in small doses, opting for products with fewer, more natural ingredients is often preferable.
- “Natural Flavors”: The term “natural flavors” can be vague and can hide a range of processed or artificial components. Products using real flavorings like spices and lemon juice are a better bet.
Comparing Mayonnaise Types
| Feature | Avocado Oil Mayo | Olive Oil Mayo | Conventional (Soybean/Canola) Mayo | Light/Reduced-Fat Mayo |
|---|---|---|---|---|
| Primary Oil | 100% Avocado Oil | Olive Oil (often mixed with other oils) | Refined Soybean or Canola Oil | Refined Oils, Thickeners |
| Key Fat Type | Monounsaturated (Heart-Healthy) | Monounsaturated (Heart-Healthy) | Polyunsaturated (Omega-6) | Mixed, Less Fat |
| Calories (per tbsp) | ~100 | ~60-100 | ~90-100 | ~35-60 |
| Additives | Minimal, simple ingredients | May contain preservatives | Common additives and preservatives | Contains additives, sugars, or artificial sweeteners |
| Best For... | Clean eaters, those wanting high-quality fats | Mediterranean diet, flavor preference | Budget-friendly option, general use | Calorie counting (but often less healthy overall) |
The Case for Homemade Mayonnaise
For the health-conscious consumer, making your own mayonnaise is the best way to ensure ingredient quality. It’s surprisingly simple and gives you complete control over every component.
- Full Control: You choose the oil (avocado, light olive, or even expeller-pressed safflower), the eggs (organic, pasture-raised), and the acid (lemon juice, apple cider vinegar).
- No Additives: Homemade versions are naturally free of artificial preservatives, sweeteners, and vague “natural flavors.”
- Freshness: Homemade mayo tastes fresher and more vibrant. While it doesn't last as long as commercial versions (about 1-2 weeks), the superior taste and quality are worth it.
Healthy Alternatives to Mayonnaise
If you want to cut down on mayo or just want some variety, several healthy alternatives can provide a creamy texture and great flavor.
- Greek Yogurt: A high-protein, lower-calorie substitute that can be used in chicken salad, sauces, or as a sandwich spread.
- Mashed Avocado: A rich, creamy, and flavorful option for sandwiches and salads, offering healthy monounsaturated fats and fiber.
- Hummus: This chickpea-based spread adds a savory, creamy texture with protein and fiber, making it a great sandwich companion.
- Pesto: A flavorful spread made from basil, olive oil, and nuts, which provides healthy fats, vitamins, and minerals.
- Mustard: A very low-calorie, low-fat alternative that adds a zesty punch without the creaminess of mayo.
Conclusion: Making the Best Choice for Your Diet
In the end, determining what is the healthiest mayo to buy depends on your personal health goals and how you plan to use it. For the highest quality, a mayonnaise made with 100% avocado oil or pure olive oil is often the best choice. These options provide heart-healthy fats without unnecessary additives. However, portion control is key, as even the healthiest mayo is a calorie-dense condiment. For those seeking ultimate ingredient transparency, making your own homemade mayo is a rewarding and simple process. By becoming a label-reader and understanding the different oil types, you can make an informed decision that supports your nutritional needs and tastes.
For additional information on healthy fat intake, review guidance from the National Institutes of Health.
