Salad dressing, mayonnaise, light
Category: Fats & Oils
Nutrition Highlights
Serving Size
Calories
36
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 | 30 (83.9%) |
| Carbohydrate | 5.5 (15.5%) |
| Protein | 0.2 (0.6%) |
| Total | 36 (100%) |
Serving: 1 tablespoon [15g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Water | 9.9 (66.1%) |
| Fat | 3.3 (22.2%) |
| Carbohydrate | 1.4 (9.2%) |
| Ash | 0.3 (2.1%) |
| Protein | 0.06 (0.4%) |
| Total | 15 (100%) |
Serving: 1 tablespoon [15g]
Benefits
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Low calorie compared to regular mayonnaise. Light mayonnaise has around 30-50% fewer calories than regular mayonnaise
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Lower in fat. Light mayonnaise contains around 30-50% less fat than regular mayonnaise, making it a better choice for a heart-healthy diet
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Contains healthy fats. While lower in fat overall, light mayonnaise still contains monounsaturated and polyunsaturated fats which can benefit heart health when consumed in moderation
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Good source of protein. Mayonnaise provides protein in the form of egg yolks which are one of its main ingredients
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Versatile. Light mayonnaise can be used to add flavor and moisture to sandwiches, salads, pasta dishes and more while keeping calories and fat in check compared to regular varieties
Risks
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High in calories and fat. Light salad dressings are lower in fat and calories than regular versions but are still high compared to using no dressing
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Contains refined vegetable oils which are high in omega-6 fatty acids. Eating too many omega-6 fatty acids relative to omega-3 fatty acids can promote inflammation
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Contains emulsifiers and preservatives which some research links to negative health effects like changes in gut bacteria
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High in sodium. Excess sodium intake is linked to high blood pressure
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Contains sugar which provides empty calories and can contribute to weight gain and diabetes risk if consumed in large amounts
Additional Information
Salad Dressing, Mayonnaise, Light: Nutritional Benefits and Risks
Salad dressing, specifically mayonnaise, is a popular condiment used to enhance the flavor and texture of various dishes, particularly salads and sandwiches. Light mayonnaise, a variant of regular mayonnaise, is often marketed as a healthier alternative due to its reduced calorie and fat content. In this article, we will explore the nutritional benefits and risks associated with light mayonnaise.
Nutritional Benefits:
1. Reduced Calorie Content: Light mayonnaise typically contains fewer calories compared to regular mayonnaise. This can be advantageous for individuals aiming to manage their weight or reduce calorie intake while still enjoying the creamy texture and flavor of mayonnaise.
2. Lower Fat Content: Light mayonnaise is formulated to have less fat than regular mayonnaise. Fat is a concentrated source of calories, and excessive intake can contribute to weight gain and certain health conditions. Choosing light mayonnaise can help reduce overall fat consumption.
3. Source of Healthy Fats: Although light mayonnaise contains less fat than its regular counterpart, it still provides a source of healthy fats. These fats, such as monounsaturated and polyunsaturated fats, are essential for various bodily functions and can help promote heart health when consumed in moderation.
4. Vitamin E: Mayonnaise, including the light variant, often contains vitamin E. This essential nutrient acts as an antioxidant, protecting cells from damage caused by free radicals. Additionally, vitamin E is involved in immune function and plays a role in maintaining healthy skin.
Nutritional Risks:
1. High Sodium Content: One of the potential risks associated with light mayonnaise, as well as regular mayonnaise, is its high sodium content. Excessive sodium intake can contribute to high blood pressure and increase the risk of heart disease. Individuals on a low-sodium diet or those with hypertension should be mindful of their mayonnaise consumption.
2. Added Sugars: Some light mayonnaise products may contain added sugars to enhance taste. Consuming excessive added sugars can contribute to weight gain, increase the risk of chronic diseases like diabetes, and negatively impact dental health. It is important to read labels and choose light mayonnaise options with minimal or no added sugars.
3. Processed Ingredients: Light mayonnaise, like many processed foods, may contain additives, preservatives, and stabilizers to enhance shelf life and texture. While these ingredients are generally recognized as safe for consumption, some individuals may prefer to minimize their intake of processed foods and opt for homemade mayonnaise or alternatives with simpler ingredient lists.
It is worth noting that individual dietary needs and preferences vary, and the benefits and risks associated with light mayonnaise should be considered in the context of an overall balanced diet. Moderation and mindful consumption are key when incorporating any condiment into a healthy eating plan. As always, consulting with a registered dietitian or healthcare professional can provide personalized guidance on incorporating light mayonnaise or alternative options into your diet.