Can diabetics have mayonnaise

Sometimes the best part of a meal isn’t the main course itself, but all the trimmings.

Think about a juicy hamburger. It wouldn’t be complete without a fresh slice of tomato, a few rings of onion, a leaf of lettuce…and let’s not forget the condiments!

Condiments like mayonnaise are what make food look and taste great, and we want to help you keep as many “yes” foods as possible in your menu while you transition to a healthier diabetes diet.

So if you’re looking for tips on how to find a clean, healthy mayonnaise look no further…

What is Mayonnaise?

Mayonnaise, shortened to mayo, is a creamy condiment that is popular all over the world. You can put in on a hamburger, mix it into a salad dressing, or use it as a tasty dip for your veggies.

While we often think of mayo as a simple spread for sandwiches, it’s actually a super versatile condiment that can be used in all kinds of creative ways around the kitchen.

The main ingredients in mayo are typically eggs and oil, which naturally makes it a very high-fat food. In fact, fat is the only macronutrient that mayonnaise contains!

Let’s take a closer look at that…

Mayonnaise Nutrition Facts

One tablespoon of generic mayonnaise contains the following:

  • Calories: 90
  • Carbohydrates: 0g
  • Fiber: 0g
  • Protein: 0g
  • Fat: 10g

As previously mentioned, mayo is predominantly fat with only trace amounts of other macronutrients. There is little protein, fiber, or carbohydrates to be found, which may sound extremely “unbalanced,” but this doesn’t necessarily make mayo an unhealthy food.

For one, mayo should be used in addition to an already balanced meal—it makes a great creamy base for a salad dressing or a hearty egg salad. You’re (hopefully) not going to eat a bowl of just mayonnaise for dinner. 😆

Secondly, it’s important to remember that high-fat foods aren’t inherently bad for you. Fats can be healthy or unhealthy depending on the source.

This leads us into a quick run-down on the difference between “healthy fats” and “unhealthy fats.”

Healthy fats like avocado oil and olive oil and are rich in monounsaturated fats, which can improve your glycemic control and lower your cholesterol levels (yes, you read that right…eating fat may lower your cholesterol!).

Foods like eggs and coconut oil are higher in saturated fat, but this is OK since they are whole foods that are nutrient dense.

However, not all fats are equal. The saturated fats in highly processed foods like ice cream, frozen pizza, and doughnuts are not so good for your heart or your waistline. The point being, saturated fat in whole unprocessed food is very different to those found in processed foods.

Finally, we have polyunsaturated fats like soybean, canola, corn, and vegetable oil. Polyunsaturated fats aren’t always bad for you but many of these oils are high in inflammatory omega-6 fats and they are highly processed. So it’s best to stay away from these.

Now that you know which fats to keep an eye on, let’s compare a few different kinds of mayonnaise.

Comparing Types of Mayonnaise

There is definitely a range of mayo options out there these days; from normal mayo to vegan mayo to paleo-approved mayo, you’ve got a lot of choices to make.

Let’s start with a basic breakdown of the nutrition facts for five different types of mayo.

On top, you’ll see regular mayo followed by “light,” low-fat, paleo, and vegan mayos.

Right off that bat, you’ll notice that, with the exception of the low-fat and “light” options, the other choices are all similar in fats, carbs, and calories. The real difference lies in the ingredients.

The generic mayo contains soybean oil as it’s main ingredient besides the eggs whereas the vegan mayo doesn’t contain any eggs at all and uses canola oil instead.

Both soybean and canola oil fall into the “bad fats” category because of their inflammatory nature. While these are not a definitely no no, there are better choices in terms of fat.

For instance, the Primal Kitchen brand paleo mayo contains avocado oil, which is a much healthier option. So, while the Primal Kitchen mayo may have the most calories it also has the highest quality ingredients which is way more important.

Because mayo is mostly fat it tends to also be pretty high in calories which may lead you to reach for a “light” or “low fat” version, but you should think twice before doing so!

Now it’s time to talk about the “diet” varieties of mayo, namely the “light” and low-fat options.

Neither of these is any healthier than regular mayo—in fact, they’re actually worse – they frequently contain plenty of preservatives and chemically altered ingredients, which just aren’t necessary in a mayo.

Real mayonnaise is almost 100% fat, but with “light” options, the lower the amount of fat to slash calories means they have to add filler ingredients like modified food starch and high fructose corn syrup—thanks, but no thanks!

Research on Mayonnaise and Diabetes

Mayonnaise is often categorized as a “junk food” because of its heavy fat content, but if you’re eating the right fats then they’re actually not junk at all; they’re fuel for your body.

In fact, healthy fats like avocado oil, olive oil, and eggs can play a big role in a balanced, low-carb diet.

The research shows that a low carb diet is highly effective for promoting weight loss, lowering A1c, and even reducing the need for diabetes medication.

And as you transition into a low carb diet you naturally increase your intake of proteins and fats, which can also be beneficial for managing blood sugar and A1c levels.

Low carb diets that are higher in fat have been shown to improve diabetes and related conditions by improving almost every marker of cardiovascular and metabolic health including A1c, blood glucose, insulin levels, cholesterol balance, triglycerides, blood pressure, and body weight.

Yes, this sounds counterintuitive but we’re seeing the same results in real life as our members achieve better health.

Lastly, the big question surrounding high-fat diets is usually this: doesn’t fat cause cardiovascular disease? Are you trying to give me a heart attack?

If you loaded up on trans fats and processed fats then sure, that wouldn’t be doing your heart any favors, but eating the right kind of fat will actually benefit your cardiovascular system.

Monounsaturated fats like those found in avocado and olive oil boost heart health by lowering inflammation and reducing oxidation.

This is one reason why Mediterranean-style diets are known for preventing cardiovascular disease—they’re full of monounsaturated fats.

When it comes to the main ingredient in mayonnaise (eggs) you don’t have to worry either.

A recent study (2019) found that eating eggs may be associated with a lower risk of developing diabetes and another study (2018) found that egg consumption was associated with improvements in fasting blood glucose (-4.4%), and insulin resistance among diabetic and pre-diabetic subjects.

Conclusion: go for clean condiments

If you’re going to eat mayo then feel free to do so. All mayo’s are low in carbs and blood sugar friendly so you can purchase a jar at any store. But, you may want to seek out the ‘best’ option that includes healthier fats and clean ingredients.

In general, cleaner options will have:

  • Fewer ingredients
  • Anti-inflammatory oils like avocado, coconut, organic high-oleic sunflower oil, and olive oil
  • No added sugars, syrups, starches, or artificial flavors

Here are a few specific brands you can find on Amazon as well as in some stores:

  • Primal Kitchen Mayo
  • Chosen Foods Avocado Mayo
  • Sir Kensington’s Avocado Oil Mayo
  • Tessemae’s Mayo

Please pin, share or tweet this info to help others – thanks!

Salad dressings

A wide variety of dressings and marinades are available these days – but are we really aware of what’s in them?

A closer look at what’s in the bottle…

Salads can give us a lighter, lower calorie option for a quick meal at home, or at a restaurant. But what about the dressing we often drizzle liberally onto salads and side dishes?Oil-based dressings with added flavourings like sugar, salt, cheese and egg yolk can really bump up the calories, fat and sugar in your meal.With so many options out there,how can you be sure you’re making a healthy choice?

We looked at 10 popular salad dressings to see how they perform, and offer some balanced dressing recipe ideas to help you at home.

Think you’ve made a good choice?

If you stick to the suggested tablespoon serving, dressings may not cause too much of a problem, but most of us will consume more than this. Could choosing a ‘light’ option be any better? Although the calories and/or fat have been reduced, is it enough to make give those dressings a green – or even amber -traffic light?

Why is fat, sugar and salt so bad?

Most of us are aware of the health messages around fats, sugars and salt. Dressings are usually made with oil, meaning high amounts of total fat and calories. Although most dressings use vegetable oil, added ingredients like cream, cheese and egg yolk increase the saturated fat content.

Many of the dressings we looked at had added sugar, molasses, or concentrated fruit extracts. These add to your ‘free sugar’ intake, and we all need to reduce how much sugar we eat. There was only one dressing we chose that was categorised green for salt. As most of our salt comes from manufactured foods, this is worth thinking about.

Under the spotlight

Focusing on 10 well-known salad dressing brands, we give you the traffic light nutritional information so you can see exactly what’s going on in your favourite dressings.

*These nutrition values were accurate at the time of publication, but some of these values may have changed. Please check the food labels for the latest nutritional information.

Heinz Salad Cream (425g)

Hellman’s Real Mayonnaise (600g)

Newman’s Own Caesar Dressing (250ml)

Pizza Express House Dressing (235ml)

Sainsbury’s Taste the Difference French Vinaigrette (255ml)

Mary Berry’s Salad Dressing (480g)

Hellman’s Light Mayonnaise (600g)

Waitrose Balsamic Vinegar of Modena (250ml)

Pizza Express Light Dressing (235ml)

Sainsbury’s Chilli, Lime and Coriander Dressing (250ml)

So, what does this mean?

Looking at the results, you can see that there are some better choices available. Creamier dressings like Newman’s Own and Mary Berry’s salad dressing are unsurprisingly high in fat, saturated fat, and calories. The ingredients provide an explanation for this: lots of oil, egg yolks and some added sugar.

Most people love salad cream or mayonnaise, so how do they compare? Salad cream has around half the calories, and a third of the fat compared to mayonnaise. The sugar and salt are increased because of this, but not to the level of some other dressings we looked at. So, using a small amount of salad cream instead of mayonnaise could make quite a significant difference. Consider choosing the light version of salad cream to save further calories and fat.

Compared to normal mayo, a lot of the fat – and therefore the calories – in light mayo have been removed. It maintains its red status for total fat content though, as does salad cream. What about Pizza Express House Dressing versus the lighter version? The calories have less than halved and there are only modest reductions in the fat and saturated fat. The light versions tend to have a lower percentage of oil and more added flavours, thickeners and preservatives. This means they are lower in calories and total fat, but contain more artificial ingredients.

Whilst Balsamic vinegar is very low in both calories and fat, its quite high in sugar. Remember that a better option for weight management is to limit your sugar intake, so it depends on what you want to achieve.

The verdict

Always check the label instead of relying on tags such as ‘reduced fat’ and ‘light’. Why not make your own salad dressing? This way, you can control what ingredients are added as well as keeping a close eye on quantities.

If you can stick to a small serving, branded dressings can be okay. Remember that vinegar-based and less creamy options will always be lower in calories and fat.

Think about adding extra to flavour to salads with pomegranate seeds, herbs, citrus juice or zest and using seasonings like oregano, cumin and coriander.

Why not make your own healthy dressing?

We’ve created five tasty salad dressing recipes, all healthy options if you’re looking for something to accompany your side salad.

Light salad dressings

Salad dressing recipes

Download any of our salad dressing recipes to try at home…

Caesar dressing (PDF, 25KB)

Citrus and poppyseed dressing (PDF, 33KB)

Parsley and chive dressing (PDF, 29KB)

Sesame dressing (PDF, 29KB)

Tomato and balsamic dressing (PDF, 29KB)

Do you have a tried-and-tested favourite dressing or marinade recipe that you always fall back on? If so, we’d love to hear from you.

Text equivalent of salad dressing analyses:

Text equivalent of salad dressing recipes:

Diabetics discover mayonnaise can’t go with everything

Published May 25, 2012 at 9:01 am (Updated May 25, 2012 at 9:01 am)

A diabetic-friendly recipe.
Pasta shells with broccoli, chickpeas and tomatoes
Ingredients: 1 tbs olive oil, preferably extra virgin; 1 can (15.5oz) chickpeas, rinsed and drained; 1 tsp minced garlic; 1 tsp dried oregano; ⅛ tsp red pepper flakes; 1 can (14.5oz) unsalted, diced tomatoes; 2c pasta shells; 1 bag (14oz) frozen cut broccoli; ¼c (1oz) grated Pecorino Romano or Parmesan cheese.
Method: 1. Heat the oil in a large skillet over medium-high heat. Add the chickpeas, garlic, oregano, and red pepper flakes. Cook for about three minutes, stirring gently, or until the chickpeas turn golden in spots. Stir in the tomatoes (with juice), cover, and cook five minutes over low heat. 2. Meanwhile, cook the pasta according to the packaging directions, omitting the salt. Two minutes before the pasta is cooked, add the broccoli to the pot. Before draining, ladle out and reserve ⅔ cup cooking liquid. 3. Drain the pasta and broccoli and return to the pot. Add the chickpea mixture and the reserved cooking water. Toss to blend. Spoon into bowls and top with cheese.

For someone just diagnosed with diabetes, the supermarket can be an uncharted jungle of potentially dangerous food and drink.

That is why the Bermuda Diabetes Association has begun offering special supermarket tours for people with diabetes and those who are pre-diabetic, and their caregivers.

Sarah McKittrick, the association’s clinical dietitian and diabetes officer, will lead six of the tours at Lindo’s over the coming weeks.

“I’ve had clients say that the first time they went to the store after seeing the dietitian they were there for two hours, unsure of what to buy,” she said. “I tell people that it will get easier once you know the products you are looking at. We are trying to show them how to fit healthy eating into their day. We talk about how to shop to get the most not just economically but the most nutritionally so we can be making good nutrition choices.”

She aims to teach people about which convenience foods might be more economical some people might think it is better to buy a range of vegetables rather than an expensive bag of prepared salad mix.

“If you use a bag of pre-cut lettuce or prepared salad mix and eat the whole thing for dinner and lunch the next day it might actually be more savings than buying five or six different types of vegetables which then rot because you don’t use all of them.”

She will encourage participants to plan meals and healthy snacks rather than impulse buy.

Ms McKittrick stressed her aim is not to put people on a diet but to make them think about putting more vegetables, fruits and whole grains into their diet.

One difficult meal during the day can be breakfast, because many breakfast cereals are low in fibre and high in sugar. Ms McKittrick said oatmeal is a great breakfast food if you avoid flavoured oatmeal offerings full of preservatives, and sugar.

“We look at cereals that claim to be whole grain or high fibre,” she said. “We look at the amount of dietary fibre they have and give people guidelines. A healthy box of cereal will have less than six grams of sugar and more than three grams of fibre per serving. If you find a favourite cereal and it meets the recommended amount of sugar, but is low in fibre, you can always mix your favourite cereal with another high-fibre cereal such as Kellogg’s Bran Flakes. That way you will get the right amount of fibre. You don’t want to make healthy eating boring, but you want people to enjoy their food.”

One weakness that many Bermudians have is mayonnaise. One person recently confessed to The Royal Gazette to putting as much as three tablespoons on a hamburger, and mixing it with other high-fat foods such as macaroni and cheese and peas and rice. Ms McKittrick recommended one teaspoon of mayonnaise, at the most, on a sandwich. She said reducing your mayonnaise use could save you thousands of calories per year.

“I am an advocate of using the lighter version of mayonnaise,” she said. “If you go to a fat-free product they have taken out all the fat but you are not sure what they have replaced it with. My strategy for a lot of people would be to try the light mayonnaise which is the watered down version of it. In regular mayonnaise the first ingredient is usually canola oil or soybean oil, in light mayonnaise the first ingredient is water. People either have to go with the real mayonnaise and eat less of it which is harder to do or look for a light version where you are naturally reduced in calories and fat.

“When you are making a sandwich try putting the mayonnaise only on one side of the sandwich and maybe put mustard on the other side. You should only need one swipe of the knife across the bread. Your knife shouldn’t be able to dance in the mayonnaise.”

The tour programme is funded by the Partner Re Women’s Walk.

“If we can run six classes that is the opportunity for 60 women to be helped,” Ms McKittrick said. “We are trying not to call it a ‘women’s-only’ thing, but in reality, most women are responsible for grocery shopping in the family.”

She added that if someone was diagnosed with diabetes it was a good idea for the entire family to adopt healthy eating practices, rather than making up a separate healthy meal for the diabetic.

The next free tour will be on May 31 at 2pm at Lindo’s in Devonshire. Tours are limited to ten people. To reserve a space call 297-8427.

Useful website:

You must be registered or signed-in to post comment or to vote.

Published May 25, 2012 at 9:01 am (Updated May 25, 2012 at 9:01 am)

What you
Need to
Know 1. For a smooth experience with our commenting system we recommend that you use Internet Explorer 10 or higher, Firefox or Chrome Browsers. Additionally please clear both your browser’s cache and cookies – How do I clear my cache and cookies?
2. Please respect the use of this community forum and its users.
3. Any poster that insults, threatens or verbally abuses another member, uses defamatory language, or deliberately disrupts discussions will be banned.
4. Users who violate the Terms of Service or any commenting rules will be banned.
5. Please stay on topic. “Trolling” to incite emotional responses and disrupt conversations will be deleted.
6. To understand further what is and isn’t allowed and the actions we may take, please read our Terms of Service
7. To report breaches of the Terms of Service use the flag icon

Amount of Sugar in Mayonnaise

Welcome to the nutritional sugar content in 12 different types of mayonnaise, ranging from 10.3 g to 0.48 g per 100g. The basic type of mayonnaise is Salad dressing, mayonnaise, light, where the amount of sugar in 100g is 3.56 g.

For a typical serving size of 1 tablespoon (or 15 g) the amount of Sugar is 0.53 g.

Top five mayonnaise products high in sugar

Below is a summary list for the top five mayonnaise items ranked by the amount or level of sugar in 100g.

Following on from the five top mayonnaise items or products containing sugar we have a more comprehensive break down of Salad dressing, mayonnaise, light, and the highest item containing sugar which is Salad Dressing, mayonnaise-like, fat-free. We also give a comparison of average values, median values and lowest values along with a comparison with other food groups and assess the effects of storage and preparation on the 12 types of mayonnaise.

At the bottom of the page is the full list for the 12 different types of mayonnaise based on the content in different servings in grams and oz (and other serving sizes), providing a comprehensive analysis of the sugar content in mayonnaise.

Salad dressing, mayonnaise, light – Nutritional Content and Chart

The full nutrition content, RDA percentages and levels for Salad dressing, mayonnaise, light should be considered along with the sugar content. This food profile is part of our list of food and drinks under the general group Fats and Oils.Other important and sugar related nutrients are Calories, Protein, Fat and Carbohydrate. For this 100g serving in your diet, the amount of Calories is 238 kcal (12% RDA), the amount of Protein is 0.37 g (1% RDA), the amount of Fat is 22.22 g (34% RDA) and the amount of Carbohydrate is 9.23 g (7% RDA). The nutritional content and facts for 100g, which includes Calories, Protein, Fat and Carbohydrate is shown in the RDA chart below as percentages of the recommended daily allowance along with the sugar levels in mayonnaise.

Our proprietary nutritional density score gives a nutritional value out of 100 based on 9 different vitamins, minerals and macro nutrients. Salad dressing, mayonnaise, light has a nutritional value score of 13 out of 100.Comparing the sugar content and the nutritional density in 100g for Salad dressing, mayonnaise, light; We class this as a medium to low sugar content item.In terms of overall nutritional value we class this as an item with a low nutritional density value.

Amount of sugar per 100 Calories

100 calories of salad dressing, mayonnaise, light is a serving size of 0.42 g, and the amount of Sugar is 1.5 g (1.68% RDA). Other important and related nutrients and macronutrients such as Fat, in 100 Calories are as follows; Protein 0.16 g (0.42% RDA), Fat 9.34 g (14.29% RDA), Carbohydrate 3.88 g (2.94% RDA). This is shown in the sugar RDA percentage chart below, based on 100 Calories, along with the other important nutrients and macro nutrients.

Content per Typical Serving Size 1 tablespoon (or 15 g)

For the food Salad dressing, mayonnaise, light the typical serving size is 1 tablespoon (or 15 g) which contains 0.53 g of Sugar. The sugar percentage of the recommended daily value for this serving is 1 %.

To give 100% of the RDA, 100.0 servings of the typical serving size 1 tablespoon (or 15 g) give the complete RDA. In terms of the gram weight and total content for this serving the Calories content is 35.7 kcal, the Protein content is 0.06 g, the Fat content is 3.33 g and the Carbohydrate content is 1.38 g. The percentages are shown below in the sugar chart, for the typical serving of sugar and the related and important nutritional values.

Macronutrients in Salad dressing, mayonnaise, light

The amount of protein, fat and carbs from this food described above is measured in grams per 100g and grams in a typical serving size (in this case 1 tablespoon or 15 g), although it is also useful to give the number of calories from protein, fat and carbohydrate which are the most important macronutrients. For this serving in your diet here are the macronutrient calories. From protein the number of calories is 0.2 (kcal).The number of calories from Fat is 30.0 (kcal).The total calories from carbohydrate is 5.5 (kcal).

Grams of sugar in mayonnaise (per 100g)

This list of 12 types of mayonnaise, is brought to you by and ranges from Salad Dressing, mayonnaise-like, fat-free through to Salad dressing, mayonnaise, soybean and safflower oil, with salt where all food items are ranked by the content or amount per 100g. The nutritional sugar content can be scaled by the amount in grams, oz or typical serving sizes. Simply click on a food item or beverage from the list at the bottom of the page to give a full dietary nutritional breakdown to answer the question how much sugar in mayonnaise.

The list below gives the total sugar content in the 12 items from the general description ‘mayonnaise’ each of which show the sugar amount as well as Calories, Protein, Fat and Carbohydrate. Below, is the top 12 food items shown in the sugar chart. This gives a quick and easy dietary comparison for the different items, where each item is listed at the bottom of the page with a nutritional summary.

The corresponding nutritional value for mayonnaise based on our density score out of 100 (ranked by the amount of sugar per 100g) is shown in the below nutritional density chart.

The corresponding Calories for mayonnaise ranked by the amount of sugar per 100g is shown below in the mayonnaise calories chart.

Average Content for mayonnaise

The average (or more correctly the arithmetic mean) amount of sugar contained in 100g of mayonnaise, based on the list below of 12 different items under the general description of mayonnaise, is 5.14 g of sugar. This average value corresponds to 5.71 % of the recommended dietary allowance (or RDA) in your diet. The averages for the different nutrients are as follows; the average amount of Calories is 351.08 kcal, the average amount of Protein is 0.67 g, the average amount of Fat is 33.47 g and the average amount of Carbohydrate is g.

Median Amount

The median value of Sugar is found in Salad dressing, mayonnaise, imitation, soybean without cholesterol which in 100g contains 6 g of Sugar. This corresponds to 7 % of the recommended daily allowance. For this serving the amount of Calories is 482 kcal, the amount of Protein is 0.1 g, the amount of Fat is 47.7 g and the amount of Carbohydrate is 15.8 g.

Highest sugar Content per 100g

Using the list below for the 12 different mayonnaise nutrition entries in our database, the highest amount of sugar is found in Salad Dressing, mayonnaise-like, fat-free which contains 10.3 g of sugar per 100g. The associated percentage of RDA is 11 %. For this 100g serving the Calories content is 84 kcal, the Protein content is 0.2 g, the Fat content is 2.7 g, the Carbohydrate content is 15.5 g.

The lowest amount of sugar in 100g is in Salad dressing, mayonnaise, soybean and safflower oil, with salt which contains 0.48 g. This gives as percentage of the recommended daily allowance 1 % of the RDA. For this 100g serving the amount of Calories is 717 kcal, the amount of Protein is 1.1 g, the amount of Fat is 79.4 g, the amount of Carbohydrate is 2.7 g.

The difference between the highest and lowest values gives a sugar range of 9.82 g per 100g. The range for the other nutrients are as follows; 633 kcal for Calories, 0.9 g for Protein, 76.7 g for Fat, 0 g for Carbohydrate.

Highest Amount of sugar per Serving

Please remember that the above gives an accurate value in 100g for high sugar foods in your diet. For example 100g of Salad dressing, mayonnaise, light contains 3.56 g of sugar. However, there are other factors to consider when you are assessing your nutritional requirements. You should also take into account portion sizes when you are considering the sugar nutritional content.

The food with the highest sugar content per typical serving is Salad dressing, mayonnaise, imitation, soybean which contains 14.4 g in 1 cup (or 240 g). The percentage of the recommended daily value for this serving is 16 %. For this serving the Calories content is 556.8 kcal, the Protein content is 0.72 g, the Fat content is 46.08 g and the Carbohydrate content is 38.4 g.

Nutritional Information Summary

From the list below you can find a full nutrition facts breakdown for all foods containing sugar which can be scaled for different servings and quantities. We have also sorted our complete nutritional information and vitamin database of over 7000 foods, to give a list of foods with sugar

We Tested 5 Mayos, And This Is The Best!

Say what you will about mayo—and, judging from reactions in my office, opinions range from nostalgically affectionate to gag-me-with-a-spoon—it holds an irreplaceable spot in my heart. It’s smooth, indulgent, versatile, and if you pick the right one, it can skyrocket your sandwich game from average to out of this world! So what exactly constitutes the best mayonnaise? Our top taste tester at Eat This, Not That! (insert person raising hand emoji here) tested five popular eggy condiment brands.

Before you plan a pity party, let’s clear things up: I didn’t test the spreads on their own. We used a hearty loaf of Trader Joe’s Soft Whole Wheat Bread. I also judged the mayos based on Nutrition, Clean Ingredients, Appearance and Texture, and Taste, and determined the best one. And since you’re already curious about the primo mayo, you might want to find out if your pantry is stocked up on any of these best and worst condiments for weight loss.

How We Graded Them

Here are the four metrics we used to determine each mayo’s final grade.


You may think grabbing the lighter mayo will save you calories and fat, and it will—but at your belly’s expense. Choosing the right mayo means disregarding the calories and going for the one that boasts the best healthy fats.

Clean Ingredients

Skip the jars that contain ingredients not normally found in mayo—basically anything with scientific-sounding names. And in the rare occasion where morals surpass marketing, some jars even point out these franken-gredients by adorning them with asterisks, so keep an eye out!

Appearance & Consistency

Is your mayo’s texture undifferentiable from goop or is its sallow color throwing you off? If it’s slimy versus silky, that’s just one hint to toss out the jar (we’ll help you with the rest).


After all, taste is always the top determining factor. Mayo, in all of its unapologetically creamy glory, should upgrade anything you schmear it on. Yup, even your fingers… if that’s how you roll.

From Worst… To Best


Kraft Light Mayo

Nutrition: Per 1 Tbsp (15 g): 35 calories, 3 g fat (0 g saturated fat, 0 g trans fat), 95 mg sodium, 2 g carbs (0 g fiber, <1 g sugar), 0 g protein

Appearance & Consistency: Let’s begin with Kraft Light Mayo’s overly acidic smell; it practically screamed, “don’t try me!” But I didn’t heed its advice. I dipped a plastic knife into the goopy mess, and after it almost bounced back, spread it on a piece of whole wheat toast with ease.

Taste: This light mayo tastes like exactly what it’s called: light. One layer is unsatisfyingly thin, it lacks a rich mouthfeel, and the taste is just too tangy.

Eat This, Not That! Verdict:

Kraft’s low-cal rendition doesn’t make me want to whip up deviled eggs or a bowl of coleslaw. And looking at the ingredient list, we think it’s better kept on the supermarket shelves than tossed in your cart. Questionable offenders that replaced the skimmed-out fat—like potassium sorbate, phosphoric acid, calcium disodium EDTA, and maltodextrin—made Kraft’s cut.

Buy it now for $12.90 per 30 oz. jar at


Hellmann’s Mayonnaise With Olive Oil

Nutrition: Per 1 Tbsp (14 g): 60 calories, 6 g fat (1 g saturated fat, 0 g trans fat), 125 mg sodium, <1 g carbs (0 g fiber, 0 g sugar), 0 g protein

Ingredients: Water, Soybean Oil, Olive Oil, Whole Eggs and Egg Yolks, Modified Potato Starch, Distilled Vinegar, Salt, Sugar, Lemon Juice Concentrate, Sorbic Acid and Calcium Disodium EDTA (Used to Protect Quality), Natural Flavor, Paprika Oleoresin

Appearance & Consistency: Surprisingly enough, Hellman’s Mayo with Olive Oil had a bit of oil separation sort of like natural peanut butter does, except this spread is nothing close to natural. Hellmann’s is thicker than Kraft Light and a lot creamier, too.

Taste: Rather than tasting delicate olive oil flavor notes, I got a bit more salt than I bargained for. Regardless of its slight greasy mouthfeel, I can’t complain about this pick’s flavor since it’s not too tangy or pungent.

Don’t be fooled by the popular brand’s smart marketing: this spread has more inflammatory soybean oil than slimming olive oil. Plus, it’s still lighter than most, which means it’s home to many unwholesome ingredients that are thrown in to replace the missing fats. Taste-wise, we give this one a thumbs up, but its not-so-favorable ingredients definitely halt its stardom.

Buy it now for $3.50 per 30 oz. jar at


Hellman’s Real Mayonnaise

Nutrition: Per 1 Tbsp (14 g) : 100 calories, 11 g fat (1.5 g saturated, 0 g trans fat), 95 mg sodium, 0 g carbs (0 g fiber, 0 g sugar), 0 g protein

Ingredients: Soybean Oil, Water, Whole Eggs and Egg Yolks, Vinegar, Salt, Sugar, Lemon Juice Concentrate, Calcium Disodium EDTA (Used to Protect Quality), Natural Flavors

Appearance & Consistency: As it should, a dollop of this OG bestseller is super fluffy and spreads well on its carby vessel.

Taste: Just a tad tangy and boasts a pleasantly mild taste. If only the scent wasn’t so off-putting. This “real” mayo smells vinegary, so if you’ve got a habit of smelling your food before you taste it, avoid this.

Stirring this full-fat mayo into ketchup (hello, ultimate French fry dip!) may nostalgically transport you back to your childhood, but Hellmann’s definitely doesn’t “bring out the best” as it claims. Sorry, but real mayo shouldn’t have Calcium Disodium EDTA.

Buy it now for $3.99 per 30 oz. jar at


Primal Kitchen Mayo with Avocado Oil

Ingredients: Avocado Oil, Organic Cage-Free Eggs, Organic Cage-Free Egg Yolks, Organic Vinegar, Sea Salt, Organic Rosemary Extract

Appearance & Consistency: Primal Kitchen’s condiment harbored a very distinct scent that hovered between briny and slightly fishy—not the most appetizing precursor to taste. It was a shade of cream darker than any of the other mayos, but what was most noticeable was its gelatinous texture. This mayo literally jiggled like Jell-O, and although it was very creamy, the spread separated into tiny globs when stirred.

Taste: The most adequate description: sour. This first avocado oil-based mayo (ever!) was ever-so-slightly salty and had a lingering flavor, perhaps due to the heart-healthy oil. We’re guessing this one’s an acquired taste, which is why it didn’t rank as our number one best mayonnaise.

Despite the inclusion of avocado oil, this mayo was neither green nor tasted like guac (sorry!). But it did spread well and add the creamy factor you’re feigning for. The best part? According to a report in Critical Reviews In Food Science And Nutrition, avocado oil helps promote healthy blood lipid profiles and can “enhance the bioavailability of fat-soluble vitamins and phytochemicals from the avocado or other fruits and vegetables, naturally low in fat, which are consumed with avocados.” So instead of opting for a squirt of bottled ranch, dress your salad greens with a tablespoon of this nutritious mayo mixed with a few squeezes of lemon juice. Delish.

Buy it now for $14.95 per 16 oz. jar at


Sir Kensington’s Organic Mayonnaise

Ingredients: Organic Sunflower Oil, Organic Egg Yolks, Water, Organic Distilled Vinegar, Organic Lemon Juice, Organic Sugar, Salt, Organic Ground Mustard, Organic Black Pepper

Appearance & Consistency: At first glance, this condiment looks dense, but once you poke a utensil into it, you’ll likely admire its delightful fluffiness. While most mayos are just plain cream-colored, this one’s got added flair with specks of organic black pepper.

Taste: This pick tastes like mayo should and makes us question whether the others are even deserving of being dubbed “mayonnaise.” Sir K. is silky, perfectly tangy, and doesn’t overpower the bread but rather blends harmoniously with it. Last but definitely not least: it smells like egg salad!

Sorry bachelors, Sir Kensington stole our hearts. Our best mayonnaise is the type of condiment you want to take to picnic dates and introduce to your beloved burgers. With less saturated fat than the other options and its winning qualities such as non-GMO-verified, USDA-certified, certified humane, gluten-free, and kosher ingredients, this is “The One” that’ll work wonderfully in many diets and please most palates.

Buy it now for $19.99 per 2-pack of 16 oz. jars at

Get the New Book!

Want to lose 10, 20, even 30 pounds—all without dieting?! Get your copy of Eat This, Not That: The Best (& Worst) Foods in America!, and learn how to indulge smarter and lose weight fast!

Condiments add zesty flavor to foods that might otherwise be tasteless or boring. But many popular condiments pack a shocking amount of calories and fat. A spoonful of classic mayonnaise, for example, adds an extra 100 calories and 10 grams of fat to whatever you mix it with. Baste your skinless chicken breast in honey-barbecue sauce and you may as well be eating it deep-fried.

The good news is that tasty condiments don’t have to be terrible for you. It’s easy to get the sweetness, creaminess or tanginess you want at virtually zero calories. Here, we’ll show you how to spot the not-so-good choices and swap them for better ones.

Mayonnaise fans put it on or mix it with just about anything. Unfortunately, regular mayo ranks among the worst of the condiment offenders, but in truth, even non-fat varieties of mayo aren’t a whole lot better considering the sugar and preservatives they contain. Your best bet is to make a healthier version of mayo yourself by blending Greek yogurt, lemon juice, mustard, pepper and spices. Greek yogurt provides a smooth, creamy consistency and it easily absorbs flavors you add to it, so a spoonful or two is sure to be delicious. Make this simple swap and you’ll save more than 200 calories and 20 grams of fat per quarter-cup serving. Plus, Greek yogurt is rich in protein and calcium — a big bonus you won’t get with traditional mayonnaise.

Ketchup may be a staple in the American kitchen, but don’t let the fact that it contains tomatoes fool you into thinking it is diet-friendly. Imagine that one fourth of a bottle of ketchup is sugar and you’ll understand why! There are healthier ways to add tomato flavor to your food, like slices of tomato, tomato vinaigrette, a hefty helping of spicy salsa or a few dashes of hot tomato sauce. These saucy low-cal options not only pack plenty of bold taste, they may actually help you lose weight because studies have shown that eating spicy foods boosts metabolism and burns more calories.

Barbecue Sauce, like ketchup, gets its sweet kick from sugar — and a lot of it. A mere two tablespoons of barbecue sauce has 100 calories, more than 10 grams of sugar and 22 grams of carbohydrates — enough to turn a diet-friendly piece of grilled steak into a candy coated calorie bomb. For a light and tasty alternative, combine low sodium soy sauce with some artificial sweetener like Splenda. You’ll still get the sweet and tangy taste you love without going overboard on empty calories.

Ranch dressing is great on salads and it’s equally popular as a dip for chips, breadsticks, pizza and chicken wings. The problem with ranch is that its two main ingredients — mayonnaise and sour cream — pack one heck of a fatty punch. One quarter cup of the stuff serves up 220 calories and 22 grams of fat. Fall into the habit of eating ranch dressing several days a week and you could easily gain a pound or more by the month’s end. If you are watching your weight, ditch creamy dressings altogether and opt for a vinaigrette made with balsamic vinegar, Dijon mustard and Parmesan cheese. For something a bit heartier, try hummus. It comes in a variety of savory flavors, and two generous tablespoons will save you 55 calories and 8 grams of fat.

Other ways to add healthy flavor to food:

Yellow mustard is your perfect condiment. With zero fat and virtually no calories, sugar or salt, yellow mustard is one condiment you can dab, squeeze and squirt with abandon.

Fresh basil and a slight olive oil drizzle is a good substitute for traditional pesto sauce, which has 14 grams of fat per serving.

Fresh fruit cocktail sweetened with some non-nutritive sweetener is infinitely better than a sugar-laden dessert topping.

Ricotta cheese is a light and flavorful fill-in for cream cheese. Make your shmear two tablespoons of ricotta and save 50 calories, 6 grams of fat and 50 milligrams of sodium.

Horseradish sauce easily doubles for barbecue sauce. The good news is that it has far less sodium and sugar, and that it contains glucosinolates, which are cancer-fighting compounds that are 10 times more potent in horseradish than broccoli or Brussels sprouts.

Avocado blends to the same creamy consistency as mayonnaise, and the fat in avocado is actually heart-healthy.

Butter Buds is a powdered alternative to stick butter that has all the taste and none of the cholesterol or fat.

Sugar-free jelly with fiber is the better choice when you want some fruit jelly. A one-tablespoon serving is low in calories, has zero fat, and provides an impressive three grams of belly-filling fiber.

Dr Jitendra Singh

Over a decade and half ago, a handful of Diabetologists including this columnist launched a countrywide determined campaign against widespread use of “refined” oils which were being misguidedly promoted across the length and breadth of the Indian peninsula by self-seeking trio of profit-mongering manufacturers, mutually vying media channels and gullible medical practitioners. There was, then, quite a formidable opposition from protagonists advocating use of these socalled “refined” oils.
Nevertheless, the clock has turned a full circle. And, today, the vindication comes from some of the world’s highest medical authorities which outrightly endorse the concept favouring the use of Indian ethnic edible oils, notably the mustard oil.
In general and more so for Diabetics, mustard oil and not the socalled “refined” oil is the right choice for maintaining an optimum ratio of different fats in the diet. Unfortunately, however, inspite of its Indian ethnic connection, mustard oil is not so widely used for cooking in India and much less so in South India.
In the realms of “Modern Malnutrition”, the term “Fat Toxicity” has been coined to describe faulty dietary intake of fats and the consequent hazards. It is to be noted that no drug therapy or medication can fully correct the ill-effects of high fat and refined cereal diets. This has inspired researchers in the fields of Nutrition and Diabetology to reevaluate concepts relating to dietary fats.
The earlier concepts were based mostly on the information available way back in the 1960s when a lot many things were not fully understood. For example, at that time, there was hardly any information available regarding qualitative aspects of fats.
“Refined” oils which were popularised since 1968 and during the decades that followed ended up causing more harm than good because they did not take into consideration the relative ratio of different fat ingredients in the edible oil or the cooking medium.
The concept of Omega6 or N-6 and Omega3 or N3 fats has virtually revolutionised the entire thinking on the subject.
N3 fats are required for normal action of Insulin in human body. In addition, N-3 fats offer protection to heart and prevent cancer. Therefore, an optimum ratio of N-6 and N-3 fats in diet is essential for healthy well-being of an individual but the commonly used “refined” oils have a highly disturbed ratio of these ingredients which enhances vulnerability to Diabetes, heart attacks and even cancer.
Contrary to general belief, even the Ghee or coconut oil has a low N-6: N-3 ratio and therefore has no major disadvantages when consumed in limited quantity.
All said and done, however, the easiest option as an optimally balanced healthy edible oil is mustard oil. Indeed, mustard oil is the right choice.

About the author

Leave a Reply

Your email address will not be published. Required fields are marked *