10 Healthy Substitutes For Mayonnaise

10 Healthy Substitutes For Mayonnaise

By Angela Haupt for U.S. News

Americans like mayo. A lot. The U.S. now consumes some $2 billion worth of mayonnaise each year, according to research firm Euromonitor, which means it's surpassed ketchup as the No. 1 most-used condiment. "The average person uses a lot -- not a little," says registered dietitian Keri Gans, author of The Small Change Diet and an Eat + Run blogger. Health-wise, that can be problematic for a number of reasons. If you're ready to move on from the mayo, consider one of these healthier swaps.

But first: What’s wrong with mayo? The white stuff is loaded with fat, calories and salt. One tablespoon provides roughly 94 calories; 10 grams of fat; and no protein, fiber, vitamin A, vitamin C, iron or calcium. "It's high in calories without much in the way of nutrition except for fat," says registered dietitian Dawn Jackson Blatner, author of The Flexitarian Diet. "You can do better."

Low-Fat Plain Greek Yogurt
Greek yogurt is a nutrition superstar -- and a versatile one at that. One tablespoon provides roughly 8 calories and 1.5 grams of protein and calcium. Try mixing some into your favorite salad, be it tuna, egg, chicken or potato, Gans suggests. Or slather it onto your sandwiches.
Olive Oil
This Mediterranean diet staple is touted for its heart-healthy benefits -- it's packed with monounsaturated fatty acids, which are the good fats. Gans suggests using it in cole slaw, pasta salad, potato salad or any other salad dish that typically calls for mayo. A word of warning, though: "Calories can add up here, so user beware," Gans says.
The popular Mediterranean spread is made from pureed chickpeas, olive oil, tahini, garlic and lemon juice. It provides just a quarter of the calories mayonnaise does, Jackson Blatner says, along with more protein and fiber. One tablespoon packs 25 calories, 1 gram of fiber and 1 gram of protein. Try spreading some on your turkey sandwich or mixing it into your egg salad.
At just 10 calories per tablespoon, it's "very low calorie, with no fat and lots of flavor and varieties," Jackson Blatner says. Keep in mind that honey mustard contains twice as many calories as yellow or brown mustard. And regardless of which type you choose, pay attention to sodium content -- especially if you're on a salt-restricted diet.
Low-Fat Cottage Cheese
It's salty, light and creamy, which makes it similar to mayo -- but healthier. One tablespoon provides 18 calories, no cholesterol and 2.5 grams of protein. Stir some into your tuna salad, or mix some with red peppers, lemon juice and fresh herbs for a healthy dip.
Mashed Avocado
As Gans says: "Who needs mayonnaise on a sandwich when you can spread a creamy avocado? It's the perfect swap." And it provides just a quarter of the calories mayo does, along with an impressive dose of healthy monounsaturated fat, more fiber and important vitamins such as C and folate. For an extra kick, drizzle some olive oil over the avocado. Or slather guacamole on your sandwiches instead.
It's made from basil and olive oil, and it's rich in important vitamins, minerals and antioxidants. One tablespoon typically provides 45 calories, along with decent doses of vitamins A and C, calcium and iron. Pesto works on sandwiches and in salads.
Almond Butter
True, a tablespoon serving has roughly the same amount of calories as mayonnaise. But it's packed with more protein (3 to 4 grams), fiber (1.5 grams) and vitamin E.
Meet the vegan alternative to mayonnaise. It's made from soy and has about half the calories and fat as the standard stuff. Nayonaise is also packed full of vitamin B13 and heart-healthy omega-3 fatty acids. Swirl some into your chicken salad, potato salad or onto your sandwiches.
Mediterranean-Inspired Spreads
Jackson Blatner's favorites include tzatziki (yogurt and cucumber), baba ghanoush (roasted eggplant) and olive tapenade (chopped olives). Baba ghanoush, for example, is packed with fiber, protein and omega-3 fatty acids, as well as calcium, potassium, iron, magnesium and zinc.
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