Mayonnaise is a classic kitchen staple. Whether it’s slathered on sandwiches, mixed into salads, or used as a base for dips, this creamy favorite seems to elevate every dish. But is it a harmless condiment? While it adds a perfect touch of flavor, it also packs more than just taste—and those hidden calories and fat can quickly add up.
So, let’s dive deeper into the world of mayonnaise and understand why it might be worth rethinking how much you use. Along the way, we’ll also uncover some other condiments that, despite their popularity, may not be as healthy as they appear.
What is mayonnaise hiding?
Mayonnaise is made from simple ingredients: egg yolks, oil, and vinegar or lemon juice. While these components aren’t inherently bad, the calorie count and fat content of mayo can increase quickly when we add it to our meals. Just one tablespoon contains around 94 calories and 10 grams of fat, and let’s face it, who stops at just one tablespoon?
Most of the fat in mayonnaise is unsaturated, which is considered the “healthier” kind. However, its high-calorie density makes portion control a real challenge. A few extra dollops can easily push you over your daily calorie budget, especially if you’re trying to manage your weight. In addition, store-bought mayonnaise often includes additives and preservatives, which can detract from its nutritional value.
Instead of slathering mayo on everything, consider using healthier alternatives. Mustard, hummus, or avocado spread can provide flavor and texture without the calorie overload. If you can’t give up mayonnaise entirely, opt for a light or low-fat version and keep an eye on portion sizes.
Other condiments to watch out for
Mayonnaise is not the only condiment that can sneak extra calories, fat, and sugar into your diet. Here are a few others that you should keep an eye on:
- Creamy salad dressings: Dressings like ranch and Caesar are packed with calories, saturated fat, and sometimes sugar. Just two tablespoons can add 120–160 calories to your meal. Try vinaigrettes instead.
- Barbecue sauce: A summer favorite, it’s high in sugar and sodium. Just two tablespoons can have up to 13 grams of sugar and 350 mg of sodium.
- Sour cream: Often used as a topping or in dips, it has 60 calories and 6 grams of fat per two tablespoons, with much of it being saturated fat. Greek yogurt is a great substitute.
- Ketchup: While it’s lower in calories, ketchup contains about 5 grams of sugar per tablespoon. Try to limit how much you use or look for no-sugar-added options.
Mayonnaise may seem like a small addition to your meal, but its high calorie and fat content can have a big impact over time. By swapping it for healthier alternatives or using it sparingly, you can reduce your calorie intake without sacrificing flavor and enjoy your favorite meals without the hidden risks.
And while mayo gets the spotlight here, don’t forget to evaluate other condiments on your plate. Moderation and smarter choices are the foundation of making condiments work for your diet.
