What Is The Best Mayonnaise Substitute?

Written by:

Obi Obadike

Obi Obadike

Celebrity Fitness & Nutrition Expert, CFT, SFN, M.S. Founder & CEO – Ethical Inc.
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What is the best mayonnaise substitute? Sour cream is a common substitute for mayonnaise. It contains several vitamins such as Vitamin A, Riboflavin, and Vitamin B-12. Two Tablespoons of sour cream contain the following:

  • Calories- 59
  • Protein- 1 gram
  • Fat- 6 grams
  • Carbs- 1.5 grams
  • Vitamin A- 4% of the Daily Value
  • Riboflavin- 4% of the Daily Value
  • Vitamin B-12- 3% of the Daily Value
  • Calcium- 2% of the Daily Value
  • Phosphorus- 2% of the Daily Value

Mayonnaise is made from egg yolks, vinegar oil and spices.

What Is The Best Mayonnaise Substitute? Photo credit: iStock-Magone

Another mayonnaise substitute is Pesto. It is made from pine nuts, basil, garlic, cheese, and olive oil. And it also can be used in certain recipes to increase the flavor of food. A ¼ cup of pesto contains:

  • Calories: 260
  • Protein: 3 grams
  • Fat: 26 grams
  • Carbs: 4 grams
  • Fiber: 1 gram
  • Vitamin K: 98% of the DV
  • Vitamin E: 36% of the DV
  • Manganese: 17% of the DV
  • Riboflavin: 14% of the DV
  • Copper: 10% of the DV
  • Calcium-8% of the DV

Mustard is another great low-calorie alternative to mayonnaise.  A serving of mayonnaise contains less than 10% of the calories found in mayonnaise.

One tablespoon of mustard contains the following:

  • Calories- 9
  • Protein- 0.5 grams
  • Fat- 0.5 grams
  • Carbs- 1 grams

Olive Oil is another friendly alternative to mayonnaise. Some studies suggest it can help fight inflammation, promote a healthy heart and fight against different types of cancer. One tablespoon of Olive Oil:

  • Calories- 119
  • Fat- 13.5 grams
  • Vitamin E- 13% of the DV
  • Vitamin K- 7% of the DV

Avocado is a great alternative to mayonnaise in salads and sandwiches.  One cup of avocado contains the following:

  • Calories- 234
  • Protein- 3 grams
  • Fat- 21.5 grams
  • Carbs- 12.5 grams
  • Fiber- 10 grams
  • Copper- 31% of the DV
  • Folate- 30% of the DV
  • Vitamin E- 20% of the DV
  • Vitamin C- 16% of the DV
  • Potassium- 15% of the DV

Hummus is a good alternative to mayonnaise. It is rich in fiber, protein, and several other nutrients. Two tablespoons of hummus contain the following:

  • Calories- 156
  • Protein- 150 grams
  • Fat- 11 grams
  • Carbs- 12 grams
  • Fiber- 3.5 grams
  • Copper- 34% of the DV
  • Folate- 17% of the DV
  • Thiamine- 15% of the DV
  • Phosphorus- 11% of the DV
  • Iron- 11% of the DV
  • Zinc- 10% of the DV
  • Selenium- 10% of the DV

Tahini is a popular condiment that comes from sesame seeds. One tablespoon contains the following:

  • Calories- 89
  • Protein- 3 grams
  • Fat- 8 grams
  • Carbs- 3 grams
  • Fiber- 1.5 grams
  • Copper- 27% of the DV.
  • Thiamine- 15% of the DV
  • Phosphorus- 9% of the DV
  • Selenium- 9% of the DV
  • Iron- 7% of the DV

Eggs are a great alternative substitute for mayonnaise. It has a great source of protein, vitamin B-12 and riboflavin. One large contains the following:

  • Calories- 72
  • Protein- 6 grams
  • Fat- 5 grams
  • Carbs- 0.5 grams
  • Selenium- 28% of the DV
  • Vitamin B-12- 21% of the DV
  • Riboflavin- 16% of the DV
  • Vitamin A- 10% of the DV
  • Folate- 9% of the DV

“Olive Oil is another friendly alternative to mayonnaise. Some studies suggest it can help fight inflammation, promote a healthy heart and fight against different types of cancer.” Celebrity Fitness & Nutrition Expert Obi Obadike

The Bottom Line is there are so many mayonnaise alternatives that are healthy that you can use to spice up and add flavor to your food. You just need to be resourceful and the find right ones that are suitable to your taste buds.

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  1. Gaforio JJ, Visioli F, Alarcón-de-la-Lastra C, Castañer O, Delgado-Rodríguez M, Fitó M, Hernández AF, Huertas JR, Martínez-González MA, Menendez JA, Osada J, Papadaki A, Parrón T, Pereira JE, Rosillo MA, Sánchez-Quesada C, Schwingshackl L, Toledo E, Tsatsakis AM. Virgin Olive Oil and Health: Summary of the III International Conference on Virgin Olive Oil and Health Consensus Report, JAEN (Spain) 2018. Nutrients. 2019 Sep 1;11(9):2039. doi: 10.3390/nu11092039. PMID: 31480506; PMCID: PMC6770785.
  2. USDA FoodData Central (

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