Why is Greek yogurt healthier than mayonnaise?

January 13, 2026 •

3 min read

One tablespoon of regular mayonnaise contains around 90 calories and 10 grams of fat, while a serving of plain, non-fat Greek yogurt has significantly fewer calories and less than one gram of fat. This stark nutritional difference is just one of many reasons why is Greek yogurt healthier than mayonnaise and a better choice for your diet.

Quick Summary

Greek yogurt surpasses mayonnaise nutritionally with its high protein and probiotic content, and lower calories, fat, and sodium. It is an ideal substitute for healthier dips and spreads.

Key Points

Lower Calories: Greek yogurt is substantially lower in calories than mayonnaise, making it a better choice for weight management.
Higher Protein: Greek yogurt is a protein powerhouse, promoting satiety and supporting muscle mass, whereas mayonnaise offers almost no protein.
Gut-Friendly Probiotics: Greek yogurt contains beneficial live and active cultures that aid in digestive health, a feature entirely absent in mayonnaise.
Less Saturated Fat: Mayonnaise is primarily made of fat, including saturated fats that can negatively impact heart health, while yogurt is much lower in fat.
Reduced Sodium: Greek yogurt is significantly lower in sodium than many commercial mayonnaise brands, beneficial for blood pressure management.
More Nutrient-Dense: Unlike the empty calories in mayonnaise, Greek yogurt provides a rich source of vitamins and minerals, including calcium and Vitamin B12.

Nutritional Breakdown: Greek Yogurt vs. Mayonnaise

At a fundamental level, the difference in ingredients and processing explains why Greek yogurt and mayonnaise have such contrasting nutritional profiles. Mayonnaise is an emulsion primarily made from oil, egg yolks, and an acid like vinegar or lemon juice. This composition results in a very high-fat and high-calorie product. Greek yogurt, on the other hand, is a fermented dairy product made by straining regular yogurt to remove excess whey, resulting in a thicker, protein-dense food.

The Numbers Don't Lie: Fat and Calories

The most significant and immediate difference lies in the caloric and fat content. A single tablespoon of regular mayonnaise packs nearly 90 calories and 10 grams of fat, with negligible protein. A comparable serving of plain, non-fat Greek yogurt contains a mere 10-15 calories and less than a gram of fat, but delivers a meaningful dose of protein. For those monitoring their caloric intake for weight management, the choice is clear.

Protein Power and Satiety

Greek yogurt is a protein powerhouse. Its straining process concentrates the protein, with some non-fat varieties offering up to 15 grams per 5.3-ounce serving. This high protein content is crucial for promoting satiety, helping you feel fuller for longer and reducing the likelihood of overeating. Mayonnaise, by contrast, offers virtually no protein, meaning it adds calories without contributing to fullness.

Gut Health and Probiotics

One of the most valuable health benefits of Greek yogurt is its probiotic content. These live and active cultures are beneficial bacteria that promote a healthy gut microbiome, which is essential for proper digestion and may influence overall health. Mayonnaise, being a processed condiment, contains none of these beneficial bacteria. Choosing Greek yogurt contributes positively to your digestive health in a way mayonnaise simply cannot.

The Downsides of Mayonnaise

Beyond its high-calorie and fat density, regular mayonnaise comes with other drawbacks. The high level of fat contributes significantly to the overall calorie count, making it easy to consume an excess of energy without much nutritional gain. Many commercial varieties also contain high levels of sodium and processed oils, and some may have added sugars. Overconsumption of mayonnaise can contribute to weight gain and potentially increase the risk of cardiovascular disease due to its fatty acid composition.

Greek Yogurt as a Healthy Mayo Substitute

Making the switch from mayonnaise to Greek yogurt is surprisingly simple and can dramatically improve the nutritional value of your meals. The creamy texture of Greek yogurt allows it to function as a great binder and base for many recipes. Here are a few ways to use it:

For Salads: Use Greek yogurt in place of mayonnaise in classic salads like tuna salad, chicken salad, or egg salad. The slightly tangy flavor adds a fresh twist.
Dips and Dressings: Create healthier versions of ranch, creamy dressings, or vegetable dips by using Greek yogurt as the base instead of mayonnaise. You can control the flavor by adding your own herbs and spices.
Sandwich Spreads: Mix plain Greek yogurt with a bit of mustard or fresh herbs for a lighter, protein-packed sandwich spread.
Creamy Dishes: Use Greek yogurt to add a creamy texture to soups or sauces. Just be sure to stir it in off the heat to prevent it from curdling.

Nutritional Comparison Table


Nutrient (per tablespoon)	Plain, Non-Fat Greek Yogurt	Regular Mayonnaise
Calories	~10-15 kcal	~90-94 kcal
Total Fat	<1 g	~10 g
Protein	~1.4 g	<0.1 g
Sodium	~4.6 mg	~88-90 mg

Conclusion

The nutritional evidence overwhelmingly shows why Greek yogurt is healthier than mayonnaise. With its high protein content, fewer calories, and beneficial probiotics, Greek yogurt offers a substantial health upgrade for anyone looking to eat smarter. While mayonnaise is high in fat, calories, and sodium with minimal nutritional benefit, Greek yogurt contributes positively to satiety, gut health, and weight management goals. By incorporating simple ingredient swaps, you can easily enjoy the creamy texture you love while reaping significant health rewards. For more healthy substitution tips, check out resources like U.S. Dairy's guide to using Greek yogurt in recipes.

Frequently Asked Questions

Greek yogurt can be substituted for mayonnaise in a 1:1 ratio for many recipes like dips, salads, and spreads. However, its tangier flavor and thinner texture might slightly alter the final result compared to traditional mayonnaise.

To mimic the flavor and mouthfeel of mayonnaise, you can whisk in a small amount of olive oil, a touch of mustard, and a splash of vinegar or lemon juice to your Greek yogurt.

Greek yogurt is an excellent substitute in creamy salad dressings, chicken salad, tuna salad, deviled eggs, and sandwich spreads.

Fat-free Greek yogurt is still high in protein and low in calories, but it's important to choose varieties without excessive added sugar, as some brands add sweeteners when removing fat.

Probiotics are beneficial bacteria found in yogurt that can help maintain a healthy balance in your gut microbiome, aiding digestion and potentially boosting immunity.

While Greek yogurt can be added to thicken soups and sauces, it should be mixed in at the end of cooking to prevent curdling. This is different from mayonnaise, which is typically not heated.

Mayonnaise is primarily an emulsion of oil, egg yolks, and an acid like vinegar or lemon juice, which results in its high-fat profile.