Health Benefits of Mayonnaise:

  • A good source of vitamin E (amount of vitamin E depends on the type of oil used).
  • Contains small amounts of vitamins A and some minerals.
  • Mayonnaise contains eggs which is rich in protein and some minerals.
  • A tablespoon of mayonnaise provides about 100 calories, about the same amount found in a tablespoon of butter or margarine.

Healthy Oil to look for when buying Mayonnaise: The two types of polyunsaturated fat which are essential in the diet are omega-3 polyunsaturated fat and omega-6 polyunsaturated fat.

Sources of omega-3 fat include canola and flaxseed oil, walnuts, and fatty fish (like salmon). A source of omega-6 fat includes canola, soybean, corn and sunflower oils.

Nutrient Content of Mayonnaise Salad Dressing: per 100g

  • Carbohydrate: 23.9g
  • Calcium: 14 mg
  • Magnesium: 2mg
  • Phosphorus: 30mg
  • Potassium: 24mg
  • Sodium: 691mg
  • Zinc: 0.18mg
  • Copper : 0.001mg
  • Iron: 0.2mg
  • Fat (lipids): 19g
  • Calorie: 263 kcals
  • Protein : 0.9 g
  • Sugar: 4.34g
  • Water: 54.3 g

Mayonnaise Lite Varieties: A reduced fat or fat-free versions of mayonnaise is maybe a healthful alternative to regular mayonnaise but these are not classified as the “real thing,” because they do not contain egg yolks.

  • Lite Mayonnaise type salad dressings contain less fat and about one-third of the calories found in regular mayonnaise. Although similar in texture and appearance, the salad dressings have a more acidic flavor, which can be tempered by adding a small amount of yogurt o whipped nonfat cottage cheese.
  • Low-fat, cholesterol-free, and non-fat mayonnaise. The low-fat version substitute air, water, starches, and other fillers for some of the oil; nonfat varieties may be made with tofu, yogurt, and other such ingredients.

How to make your own mayonnaise: Mayonnaise can be made by hand with whisk or fork, or with the use of an electric mixer, an electric blender, or a food processor.


  • 2 egg yolks
  • 3/4 tsp. salt
  • 1/2 tsp. powdered mustard
  • 1/8 tsp. sugar
  • Pinch cayenne pepper
  • 4 to 5 tsps. lemon juice or white vinegar
  • 1-1/2 cups olive or other salad oil
  • 4 tsps. hot water

Preparation: Beat egg yolks, salt, mustard, sugar, pepper, and 1 teaspoon lemon juice in a small bowl until very thick and pale yellow. (Note: If using electric mixer, beat at medium speed.) Add about 1/4 cup oil, drop by drop, beating vigorously all the while.

Beat in 1 tsp. each lemon juice and hot water. Add another 1/4 cup oil, a few drops at a time, beating vigorously all the while.

Beat in another tsp. each lemon juice and water. Add 1/2 cup oil in a very fine steady stream, beating constantly, then mix in remaining lemon juice and water; slowly beat in remaining oil. If you like, thin mayonnaise with a little additional hot water. Cover and refrigerate until needed.

Yield: 1-1/2 cups

Important things to know:

  • Fresh mayonnaise should be used within 2 or 3 days. Even then, it can become a source of food poisoning if allowed to stand at room temperature for more than an hour.
  • Homemade mayonnaise will last four days, at most, in the refrigerator.
  • Commercial mayonnaise in opened jars can remain stable in a refrigerator for about six months.
  • Commercial mayonnaise can remain at room temperature for some time without danger of bacterial growth, but it may lose flavor.
  • Freezer or extremely cold temperatures will cause separation and an unpleasant change in texture.
  • Anyone allergic to eggs should avoid mayonnaise. The vinegar may trigger an allergic reaction in people sensitive to molds.
  • Most commercial types of mayonnaise and salad dressing have fillers made of gluten, which should be avoided by anyone with Celiac Disease.
  • True mayonnaise contains approximately 70% – 80% fat, which may be a drawback for some dieters.

“This post was originally published on October 15, 2013 @ 04:18”

Health Benefits of Mayonnaise

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