Salad dressing, mayonnaise and mayonnaise-type
Category: Fats & Oils Characteristics: Low Calorie
Nutrition Highlights
Serving Size
Calories
38
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 | 25 (65.0%) |
| Carbohydrate | 14 (36.3%) |
| Protein | 0.5 (1.4%) |
| Total | 38 (100%) |
Serving: 1 tbsp [15g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Water | 7.9 (54.3%) |
| Carbohydrate | 3.5 (23.9%) |
| Fat | 2.8 (19.0%) |
| Ash | 0.3 (2.0%) |
| Protein | 0.1 (0.9%) |
| Total | 15 (100%) |
Serving: 1 tbsp [15g]
Benefits
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Can be lower in calories and fat compared to regular mayonnaise. A 2 tbsp serving of regular mayonnaise has about 190 calories and 20g of fat, while low-calorie varieties have around 50 calories and 2-3g of fat per serving
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Provides essential fatty acids like monounsaturated and polyunsaturated fats which can help support heart health when consumed in moderation as part of a healthy diet
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Contains vitamins and minerals like vitamin E, vitamin K, calcium, and phosphorus in small amounts depending on brand and ingredients
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Can help boost flavor and nutrition when used to dress up salads and sandwiches while keeping calories in check compared to regular mayonnaise
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Ingredients like olive oil, canola oil, and avocado oil used in some low-calorie varieties provide healthy fats and antioxidants
Risks
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High in saturated fat and calories. Even low-calorie varieties are high in fat and calories compared to other salad dressings
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High in sodium. Most varieties are high in sodium which can raise blood pressure over time if consumed in excess
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Contains emulsifiers and preservatives. Many varieties contain food additives like emulsifiers and preservatives which some research links to health issues
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Lack nutrients. Provide empty calories without fiber, vitamins or minerals. Choosing it regularly over other healthier toppings reduces intake of nutrients
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Portion control important. Even low-calorie varieties are high in calories so controlling portion size is important to manage calorie and fat intake
Additional Information
Salad dressing, mayonnaise and mayonnaise-type, low calorie, is a food product that offers both nutritional benefits and risks. This type of dressing is specifically designed to be lower in calories compared to regular mayonnaise, making it a popular choice for individuals aiming to reduce their calorie intake and maintain a healthy weight.
One of the primary benefits of low-calorie salad dressing is its reduced calorie content. Regular mayonnaise is typically high in calories due to its high fat content, which can contribute to weight gain if consumed in excess. Low-calorie mayonnaise, on the other hand, is formulated to provide a similar taste and texture with fewer calories. This can be advantageous for individuals who are watching their weight or trying to lose weight, as it allows them to enjoy the flavor of mayonnaise without the guilt of consuming excessive calories.
Another benefit of low-calorie salad dressing is its reduced fat content. Regular mayonnaise is made primarily from oil, which is a concentrated source of calories and fat. Low-calorie versions are often made with reduced-fat or fat-free ingredients, which can help decrease the overall fat content of the dressing. By reducing fat intake, individuals can lower their risk of developing heart disease, manage cholesterol levels, and maintain a healthier overall diet.
Low-calorie salad dressings may also contain added nutrients. Some manufacturers fortify their dressings with vitamins and minerals to enhance their nutritional profile. For instance, they may add vitamins A, D, E, or omega-3 fatty acids to provide some health benefits. While these additions may vary depending on the brand and product, they can contribute to the overall nutrient intake of individuals who consume low-calorie salad dressings.
However, it's important to note that low-calorie salad dressings may also have some risks. One potential risk is the use of artificial sweeteners or additives to enhance the taste. These additives can include artificial sweeteners like sucralose or aspartame, which some individuals may prefer to avoid due to personal preferences or concerns about potential health effects. It's always advisable to read the ingredient list and choose products with minimal artificial additives if desired.
Additionally, low-calorie salad dressings may not provide the same satiety as regular mayonnaise due to their reduced fat content. Fat is a macronutrient that helps promote feelings of fullness and satisfaction after a meal. Therefore, individuals who rely solely on low-calorie dressings may find themselves less satisfied, potentially leading to increased snacking or overeating. It's important to balance the overall diet and incorporate other satiating foods to ensure adequate nutrient intake and prevent overconsumption.
In conclusion, low-calorie salad dressing, mayonnaise and mayonnaise-type, offers several benefits such as reduced calorie and fat content, making it a suitable option for individuals watching their weight or aiming for a healthier diet. However, it's important to be mindful of potential risks, such as the use of artificial additives and the potential for reduced satiety. As with any food product, moderation and balance are key to maintaining a healthy and well-rounded diet.