Mayonnaise Consumption: Guidelines for Balanced and Moderate Use

Mayonnaise is more than just a creamy spread it’s a complex mix of oil, eggs, and vinegar that delivers both benefits and drawbacks. While it adds flavor and texture to salads, sandwiches, and dips, its nutritional profile demands careful consideration.

Key Highlights:

• Nutritional Benefits: Contains unsaturated fats that support cardiovascular health and aid in nutrient absorption.
• Calorie Density: One tablespoon packs around 90 calories, making portion control essential.
• Safety Factor: Commercial mayonnaise uses pasteurized eggs, eliminating salmonella risk.
• Health Risks: Excessive consumption may contribute to weight gain and elevated cholesterol.
• Better Alternatives: Olive oil or avocado-based mayonnaise offers healthier fat profiles.
• Dietary Role: Works well in moderation as part of balanced meals.

Mayonnaise remains a versatile condiment, but mindful consumption and healthier choices can help balance taste with nutrition.

Sources: GoodRx, JND Lifestyle, Nutrition Advance