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Mayonnaise Nutrition Facts

Mayonnaise (mayo) can be described as a thick, creamy sauce or dressing that is made of oil, egg yolks, lemon juice or vinegar, and seasonings. It is used as a condiment. The one that you get in supermarkets, usually lasts up to six months, when kept in the refrigerator. As per the U.S. law, it should contain at least 65% oil by weight, with the exception of reduced-fat and fat-free versions.

Preparation and Uses

Mayonnaise is an emulsion (mixture of two liquids that normally can’t be combined, and usually separate if an emulsifier is not added), and egg yolk is the emulsifier that is used to prepare it. It is a stable emulsion of oil, vinegar, or lemon juice. You can add herbs and spices for embellishment. Emulsifiers stabilize the mixture. Eggs, mustard, and gelatin are the commonly used emulsifiers. Egg yolk contains lecithin, which is a fat emulsifier.

Mayonnaise is generally used as the base for other sauces such as tartar sauce and thousand-island salad dressing. Hollandaise is an example of another classic emulsion sauce. This sauce is a cooked mixture of butter, egg yolks, and lemon juice. It is cream in color, and could be of a thick or thin consistency. Its ingredients might vary from place to place. For instance, in France, mustard is a common ingredient, whereas olive oil is always used as an ingredient in Spain. Herbs and spices can be added at any stage during preparation. Vinegar may contain sprigs of French tarragon, or the oil may contain garlic to make a popular variety called aioli. It should be kept in mind that nutritional value may vary, depending on the ingredients.

This creamy sauce is made by combining lemon juice or vinegar with egg yolks. Eggs perfectly bind the ingredients together and prevent separation. Oil is then added to the mixture, drop by drop, and the mixture should be whisked. You should not add oil too quickly or should not add insufficient oil. You should not whisk it rapidly, because it will keep the two liquids from combining (emulsifying). Once the sauce begins to thicken, oil can be added rapidly. Seasonings can be whisked in, after the oil has been added. You can easily make this sauce at home. In fact, the homemade version is far superior in taste and consistency, than the commercial one. Fresh eggs should only be used while preparing it at home, and it can be kept in the refrigerator for three to four days.

Nutrition Facts

One tbsp. (13 g) of regular mayo contains:

  • Calories: 90 kcal
  • Saturated Fat: 1.5 g
  • Trans fat: 5 g
  • Total fat: 10 g
  • Sodium: 90 mg
  • Cholesterol: 5 mg

One tbsp. (16 g) of fat-free mayo contains:

  • Calories: 11 kcal
  • Saturated Fat: 0.1 g
  • Total fat: 0.4 g
  • Sodium: 120 mg
  • Cholesterol: 2 mg
  • Total carbs: 2 g
  • Dietary fiber: 0.3 g
  • Sugars: 1.1 g

One pack (12 g) of low fat mayo contains:

  • Calories: 10 kcal
  • Polyunsaturated Fat: 0.5 g
  • Sodium: 100 mg
  • Cholesterol: 0 mg
  • Total carbs: 1 g
  • Sugars: 1 g

One tbsp. (13 g/15ml) of olive oil mayo contains:

  • Calories: 100 kcal
  • Saturated fat: 1 g
  • Polyunsaturated Fat: 3.5 g
  • Monounsaturated fat: 6 g
  • Sodium: 85 mg
  • Cholesterol: 5 mg
  • Protein: 0.2 g

If you choose light mayonnaise with olive oil, the calorie count would be 65 instead of 100 calories. The aforementioned information explains how the calories vary according to the preparation. You are expected to check the nutrition content on the pack before choosing any specific type of mayo. As it is rich in fats and packed with calories, limited use is recommended by dietitians. Excessive consumption can cause weight gain and lead to obesity and heart diseases. You can use yogurt or rather non fat plain yogurt in its place. “Eat healthy and stay healthy” is the mantra of happy and active life.

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