Salad dressing, mayonnaise type, regular
Category: Fats & Oils Characteristics: With Salt
Nutrition Highlights
Serving Size
Calories
37
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 | 29 (77.5%) |
| Carbohydrate | 8.7 (23.6%) |
| Protein | 0.4 (1.0%) |
| Total | 37 (100%) |
Serving: 1 tbsp [15g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Water | 9.0 (61.2%) |
| Fat | 3.2 (21.6%) |
| Carbohydrate | 2.2 (14.8%) |
| Ash | 0.3 (1.8%) |
| Protein | 0.1 (0.7%) |
| Total | 15 (100%) |
Serving: 1 tbsp [15g]
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 to support energy needs
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Contains vitamins such as vitamin E which is an antioxidant
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Contains minerals like selenium which supports thyroid function
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Salt content provides sodium for electrolyte balance
Risks
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High in fat and calories. Mayonnaise is mostly made of vegetable oil and emulsifiers which are high in fat
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High in sodium. Regular mayonnaise is usually high in sodium due to added salt which can negatively impact blood pressure
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Lack of nutrients. Mayonnaise is not a good source of protein, vitamins or minerals. It provides empty calories
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Trans fats. Some regular mayonnaise contains small amounts of unhealthy trans fats from partially hydrogenated oils
Additional Information
Salad dressing, mayonnaise type, regular, with salt, is a popular condiment that adds flavor and creaminess to various dishes. While it can enhance the taste of salads, sandwiches, and other foods, it is important to consider both the nutritional benefits and risks associated with this particular type of salad dressing.
Nutritional Benefits:
1. Healthy Fat Source: Mayonnaise-based salad dressings typically contain vegetable oils, such as soybean or canola oil. These oils are a good source of monounsaturated and polyunsaturated fats, which are considered heart-healthy fats. These fats can help reduce bad cholesterol levels and promote cardiovascular health when consumed in moderation.
2. Essential Fatty Acids: Vegetable oils used in salad dressings are rich in omega-3 and omega-6 fatty acids, which are essential for brain function, cell growth, and overall health. These fatty acids cannot be produced by the body and must be obtained through diet.
3. Vitamin E: Some mayonnaise-based salad dressings contain added vitamin E, a powerful antioxidant that helps protect cells from damage caused by free radicals. Vitamin E also supports a healthy immune system and may have anti-inflammatory properties.
4. Flavor Enhancement: Salad dressings can encourage people to consume more vegetables and leafy greens, as they add taste and make salads more appealing. This can be particularly beneficial for individuals who struggle to incorporate enough vegetables into their diet.
Nutritional Risks:
1. High Calorie Content: Regular mayonnaise-based salad dressings are often high in calories due to their fat content. Just one tablespoon of this dressing can contain around 90-100 calories. Excessive calorie intake can contribute to weight gain and increase the risk of obesity-related health issues.
2. Sodium Concerns: Salad dressings, including the regular mayonnaise type with salt, can be high in sodium. Excessive sodium intake can lead to increased blood pressure, which is a risk factor for heart disease and stroke. Individuals with hypertension or other sodium-sensitive conditions should be cautious when consuming dressings with added salt.
3. Unhealthy Fat Profile: While vegetable oils used in salad dressings are generally healthy, some commercial dressings may contain partially hydrogenated oils or trans fats. These fats are known to raise bad cholesterol levels (LDL) and lower good cholesterol levels (HDL), increasing the risk of heart disease. It is important to read ingredient labels and choose dressings with little to no trans fats.
4. Added Sugars: Some salad dressings may contain added sugars to enhance flavor. Excessive sugar consumption can contribute to weight gain, tooth decay, and increased risk of chronic diseases like diabetes and heart disease. Opting for dressings with little or no added sugars is recommended.
In conclusion, regular mayonnaise-type salad dressing with salt has both nutritional benefits and risks. While it can provide healthy fats, essential fatty acids, and flavor enhancement, it is crucial to be mindful of its high calorie content, sodium levels, unhealthy fat profile, and added sugars. Moderation and choosing healthier alternatives, such as homemade dressings or reduced-fat options, can help individuals enjoy the benefits while minimizing potential risks.