Salad dressing, mayonnaise, regular
Category: Fats & Oils
Nutrition Highlights
Serving Size
Calories
94
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 | 93 (99.2%) |
| Protein | 0.5 (0.6%) |
| Carbohydrate | 0.3 (0.3%) |
| Total | 94 (100%) |
Serving: 1 tbsp [14g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Fat | 10 (74.8%) |
| Water | 3.0 (21.6%) |
| Ash | 0.3 (2.0%) |
| Protein | 0.1 (1.0%) |
| Carbohydrate | 0.08 (0.6%) |
| Total | 14 (100%) |
Serving: 1 tbsp [14g]
Benefits
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High in fat, especially monounsaturated and polyunsaturated fats which can help support heart health when consumed in moderation
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Provides calories and energy
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Contains vitamins such as vitamin E which is an antioxidant
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Contains minerals in small amounts such as calcium and phosphorus
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Adds flavor and moisture to foods
Risks
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High in fat and calories. Mayonnaise is mostly made of vegetable oil and an emulsifier. It is high in fat, with a tablespoon containing over 100 calories and 11 grams of fat
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High in saturated fat. Much of the fat in mayonnaise comes from vegetable oils that are high in saturated fat, which can raise LDL (bad) cholesterol levels when consumed in excess
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High in sodium. Mayonnaise is high in sodium, with a tablespoon providing over 150mg. High sodium intake has been linked to high blood pressure in many people
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Lacks nutrients. Mayonnaise is high in fat and calories but lacks vitamins, minerals and fiber. It does not provide much nutritional value beyond calories and fat
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Potential allergens. Mayonnaise contains common allergens like eggs and soy. People with allergies to these ingredients need to check labels and avoid mayonnaise
Additional Information
Salad dressing, mayonnaise, regular, is a popular condiment that is widely used to enhance the flavor and texture of various dishes. While it can add a delicious creamy element to salads, sandwiches, and other recipes, it is important to consider both the nutritional benefits and risks associated with regular mayonnaise consumption.
Nutritional Benefits:
1. Healthy Fats: Regular mayonnaise is primarily made from vegetable oils, such as soybean or canola oil. These oils contain monounsaturated and polyunsaturated fats, which are considered healthy fats. These fats play a crucial role in maintaining healthy cell function, supporting brain health, and reducing the risk of heart disease when consumed in moderation.
2. Vitamin E: Mayonnaise often contains vitamin E, a fat-soluble antioxidant that helps protect the body's cells from damage caused by free radicals. Vitamin E also supports immune function and helps maintain healthy skin.
3. Energy Source: Mayonnaise is relatively high in calories, which can provide a quick source of energy. This can be beneficial for individuals who engage in high-intensity physical activities or those who require additional energy due to certain medical conditions.
Nutritional Risks:
1. High in Calories: Regular mayonnaise is calorie-dense, containing approximately 90 calories per tablespoon. Excessive consumption can contribute to weight gain and increase the risk of obesity, especially if not balanced with an overall healthy and balanced diet.
2. High in Unhealthy Fats: Although regular mayonnaise contains healthy fats, it is also high in saturated fats. Saturated fats, when consumed in excess, can raise levels of LDL cholesterol (the "bad" cholesterol) in the blood, increasing the risk of heart disease. It is important to limit saturated fat intake and choose healthier alternatives when possible.
3. Sodium Content: Many commercially available mayonnaise brands contain added salt to enhance flavor and extend shelf life. High sodium intake can lead to increased blood pressure, putting strain on the cardiovascular system. Individuals with hypertension or those at risk should be cautious when consuming regular mayonnaise and consider lower sodium options or homemade alternatives.
4. Potential for Unhealthy Additives: Some regular mayonnaise products may contain additives such as preservatives, artificial flavors, or sweeteners. These additives can have negative health implications for certain individuals, such as those with food sensitivities or allergies. It is important to read labels and choose mayonnaise products with minimal additives or consider making homemade versions.
In conclusion, regular mayonnaise can provide some nutritional benefits, such as healthy fats and vitamin E. However, it is crucial to be mindful of its high calorie and saturated fat content, as well as the potential presence of additives. Moderation is key when incorporating regular mayonnaise into a balanced diet, and individuals should consider healthier alternatives or homemade versions when possible.