Mayonnaise, with olive oil
Category: Fats & Oils Characteristics: Reduced Fat
Nutrition Highlights
Serving Size
Calories
54
Nutrient
% Daily Value*
*Daily Values are based on the reference caloric intake of 2,000 calories for adults and children aged 4+ years. Source: Food & Drug Administration
Calorie Sources
| Nutrient | Calories kcal (%) |
|---|---|
| Fat | 54 (99.7%) |
| Protein | 0.2 (0.4%) |
| Total | 54 (100%) |
Serving: 1 tbsp [15g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Water | 8.6 (57.6%) |
| Fat | 6.0 (40.0%) |
| Ash | 0.3 (2.1%) |
| Protein | 0.06 (0.4%) |
| Total | 15 (100%) |
Serving: 1 tbsp [15g]
Benefits
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It is lower in fat and calories compared to regular mayonnaise since it uses olive oil which is healthier than vegetable oil. Olive oil is high in heart-healthy monounsaturated fats
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The monounsaturated fats in olive oil can help lower LDL (bad) cholesterol and reduce risk of heart disease
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Olive oil is a source of antioxidants like oleocanthal which may help reduce inflammation in the body
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Replacing saturated and trans fats from vegetable oil with monounsaturated fat from olive oil can improve blood cholesterol levels
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The antioxidants in olive oil may provide some protection against certain cancers
Risks
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High in calories. Even though it is reduced fat, mayonnaise is still high in calories due to its oil content
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High in saturated fat. While using olive oil reduces saturated fat content compared to regular mayonnaise, it is still present
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Lack of nutrients. Mayonnaise is mostly fat and provides few vitamins, minerals or fiber
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Sodium content. May contain added salt/sodium which is unhealthy in large amounts
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Portion control important. It is easy to overconsume as a condiment due to taste, so moderation is key
Additional Information
Mayonnaise is a popular condiment that is commonly used in various dishes and sandwiches. When it comes to mayonnaise, there are several options available in the market, including reduced-fat versions with olive oil. In this article, we will discuss the nutritional benefits and risks associated with reduced-fat mayonnaise with olive oil.
Nutritional Benefits:
1. Reduced Fat Content: One of the primary benefits of reduced-fat mayonnaise is its lower fat content compared to regular mayonnaise. This can be beneficial for individuals who are watching their calorie intake or trying to maintain a healthy weight. However, it's important to note that the fat content may still vary among different brands, so it's essential to check the nutrition label for accurate information.
2. Source of Healthy Fats: Mayonnaise made with olive oil provides a source of healthy fats. Olive oil is rich in monounsaturated fats, which have been associated with various health benefits. These fats can help improve heart health by reducing bad cholesterol levels and promoting good cholesterol levels.
3. Vitamin E: Olive oil, being the primary attribute of this reduced-fat mayonnaise, is a good source of vitamin E. Vitamin E is an antioxidant that helps protect our cells from damage caused by free radicals. It also plays a role in immune function and may have anti-inflammatory properties.
4. Flavor and Texture: Reduced-fat mayonnaise with olive oil can provide a similar taste and texture to regular mayonnaise while offering a slightly lighter option. This can be particularly appealing to individuals who enjoy the creamy texture and tangy flavor of mayonnaise but want to reduce their fat intake.
Nutritional Risks:
1. High Sodium Content: While discussing the nutritional risks of reduced-fat mayonnaise with olive oil, it's important to note that some brands may contain a high amount of sodium. Excessive sodium intake can contribute to high blood pressure and increase the risk of heart disease. Therefore, it is crucial to choose brands that offer lower sodium options or consume this condiment in moderation.
2. Added Ingredients: Some reduced-fat mayonnaise products may contain additional ingredients such as added sugars, artificial flavors, or preservatives to enhance taste and prolong shelf life. These additives may not contribute to the nutritional value of the product and may have potential health risks for certain individuals, such as those with food sensitivities or allergies.
3. Caloric Intake: While reduced-fat mayonnaise may have fewer calories than regular mayonnaise, it is still important to consider portion sizes. Overconsumption of any food, even if it is reduced in fat, can lead to an excessive caloric intake and potential weight gain.
In summary, reduced-fat mayonnaise with olive oil offers some nutritional benefits such as lower fat content, a source of healthy fats, and vitamin E. However, it is important to be mindful of the potential risks associated with high sodium content, added ingredients, and caloric intake. As with any food product, moderation and careful selection of brands are key to incorporating reduced-fat mayonnaise with olive oil into a balanced and healthy diet.