Mayonnaise without demonization: how much you can eat and who needs caution

Mayonnaise contains a lot of fat and calories, but on my own is not a “prohibited” product. The main thing is the composition, serving size and safety of preparation.

For many years mayonnaise was considered one of the main enemies of a healthy diet. The reason is clear: the basis of the classic sauce is vegetable oil, so even a small portion has a high energy value.

However, it is wrong to evaluate a product only by the number of calories. It matters how much mayonnaise does a person eat, what oil is it made from and what products does it accompany?.

How many calories are in mayonnaise?

One tablespoon of classic mayonnaise, approximately 14–15 gramsusually contains:

• near 90–100 kilocalories;
• approximately 10 grams fat;
• very small amounts of proteins and carbohydrates;
• a certain amount of salt, which depends on the manufacturer.

Most calories come from oil. So one spoonful usually isn’t a problem, but a few generous servings can quietly add hundreds of calories to a dish.

What fats does mayonnaise contain?

The nutritional value of mayonnaise largely depends on the oil used. Products based on rapeseed, sunflower, soybean or olive oil usually contain predominantly unsaturated fats.

The American Heart Association recommends replacing saturated fats, such as those found in butter and full-fat dairy products, monounsaturated and polyunsaturated fats.

Therefore, a small portion of vegetable oil mayonnaise may sometimes be preferable to butter or rich cream sauce. However, this does not make mayonnaise a low-calorie product.

What about cholesterol?

Classic mayonnaise contains egg yolk, but its amount in one serving is usually small. That’s why mayonnaise itself is not a major source of dietary cholesterol in the diet of most people.

Modern recommendations pay more attention to:

• total saturated fat;
• trans fats;
• excess calories;
• lack of vegetables and fiber;
• general nutritional structure.

American Heart Association Scientific Opinion emphasizes that the effect of dietary cholesterol needs to be assessed across the entire diet rather than a single food item.

People with very high LDL cholesterol, familial hypercholesterolemia, or cardiovascular disease The diet should still be agreed with a doctor or nutritionist.

Does mayonnaise help absorb vitamins?

Fats actually help the body absorb fat-soluble vitamins A, D, E and K, as well as plant carotenoid pigments.

Research shows that adding fat to vegetable salad can significantly increase absorption of carotenoids.

Therefore, a small amount of mayonnaise in the salad can perform this function. But for this it is not at all necessary to use mayonnaise: Olive oil, nuts, seeds or avocado will also work.

Classic, light or vegan

• Classic mayonnaise contains more oil, so it usually has the highest calorie content.
• Light mayonnaise contains less oil and calories. To maintain consistency, manufacturers may add starch, fiber, thickeners or stabilizers. The mere presence of such components does not make the product harmful, but the composition is worth reading.
• Vegan mayonnaise does not contain eggs, but the calorie content may be almost the same as usual. Its properties depend primarily on the oil, the amount of salt and additional ingredients.

Labeling “vegan” or “light” is not an automatic sign of dietary excellence. Packaging is able to promise health much better than the nutritional value table.

Who should be more careful?

• For people losing weight: count mayonnaise in the total calorie content and measure the portion with a spoon, not with inspiration.
• For high blood pressure: compare salt content from different manufacturers.
• For allergies: check for eggs, mustard, soy and other possible allergens.
• When taking warfarin: It is not necessary to eliminate mayonnaise completely, but it is advisable to maintain a steady intake of vitamin K-containing foods and oils.
• For heart disease and severe hypercholesterolemia: Consider your entire diet, saturated fats, and your doctor’s recommendations.

The dangers of homemade mayonnaise

The main risk of homemade mayonnaise comes not from fat, but from raw eggs. They may contain Salmonella bacteria, which can cause foodborne illness.

Safer to use for cooking pasteurized eggs or pasteurized egg product. The FDA recommends that people at high risk avoid meals with raw eggs.

• Homemade mayonnaise follows put it in the refrigerator immediately.
• Do not leave it at room temperature for more than two hours.
• At air temperatures above approx. 32°C the safe period is reduced to one hour.
• If the smell, color or consistency has changed, it is better to throw away the product.

Industrial mayonnaise is typically made from pasteurized ingredients and has controlled acidity, so his risk of Salmonella is significantly lower.

Is mayonnaise harmful or not?

For most healthy people, one tablespoon of mayonnaise every now and then is not a serious problem.

Mayonnaise can be part of a balanced diet if:

• used in moderation;
• prepared in vegetable oil with predominantly unsaturated fats;
• does not accompany a constant excess of fried and high-calorie foods;
• replaces the fat-rich sauce rather than adding it on top.

Editorial comment

Mayonnaise is neither a healthy elixir nor a food crime. This is a high-calorie sauce, the value and harm of which are determined primarily by quantity.

One spoon in a salad and half a packet on potatoes are formally one product, but for the body these are two completely different journalistic stories.

The material is for informational purposes only and does not replace consultation with a doctor or nutritionist.

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