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We often think of mayonnaise as one of the least healthy foods on the planet, but it actually isn’t as bad as you may think it is – and we actually have plenty of “LOVE IT” and “LIKE IT” options for it in today’s Get the Skinny with Molly.

Mayo 101:

  • Main ingredients: Oil (soybean, canola, and/or olive oil), eggs and vinegar
  • Low in saturated fat (regular mayo has just 1 to 2 grams per tablespoon)
  • Very low in cholesterol (5 to 10 mg cholesterol per serving)
  • But it’s high in calories, with 100 calories per tablespoon

What’s the difference in types of mayo?

  • Most light mayo made with oil, eggs, & vinegar {like regular mayo} + corn starch or modified food starch
  • Most “olive oil” mayo has soybean/canola oil, often listed before olive oil on label
  • Vegan mayo uses binders like xanthan gum and soy protein isolate in place of eggs



Primal Kitchen Avocado Oil Mayo

  • 100 calories, 12 grams fat, 125 mg sodium, 0 carbohydrate
  • Avocado oil, eggs, egg yolks, vinegar


Spectrum Canola Mayo

  • 100 calories – 11 grams fat – 95 mg sodium – 0 carbohydrate
  • Canola oil, eggs, vinegar


Chosen Foods Vegan Mayo

  • 90 calories – 10 grams fat – 1 gram carbohydrate
  • Avocado oil, chickpea broth, vinegar, sugar, faba bean protein powder



Most light mayonnaise: Half the calories of regular mayo, but most contain modified food starch, sugar, gums and other additives not found in regular mayo

  • Hellmann’s Light – Blue Plate Light – Kraft Reduced Fat Mayo with Olive Oil – Spectrum Light Canola Mayo –– Kraft Flavored Mayo (e.g. Chipotle) – The Ojai Cook Lemonaise Light




Walden Farm’s Amazin’ Mayo: Zero calories, sugar, or fat, but made with the artificial sweetener sucralose (Splenda)

Kraft Fat Free Mayo – only 10 calories per tablespoon, but has more sugar and high fructose corn syrup than soybean oil, plus contains artificial colors, yellow 6 and Blue 1.



Want more from Molly?  Click here to sign up for Nutrition Bites, her weekly e-newsletter with links to her Get the Skinny TV segments here on WGNO, and her weekly column in|The Times-Picayune!   Follow Molly on Facebook, Twitter, & Instagram:  @MollyKimballRD – and check out her weekly podcast; just search ‘Molly Kimball’ on Apple Podcasts, Spotify, or your favorite podcast app.