Avocado Oil Mayo vs Regular Mayo: Is One Healthier?

Avocado Oil Mayo vs Regular Mayo: Is One Healthier?

Avocado Oil Mayo vs Regular Mayo: Is One Healthier?

The Rising Popularity of Avocado Oil Mayonnaise

Some people have been baking sourdough and turning brown bananas into banana bread during the Covid-19 pandemic. Others, it seems, added a little mayonnaise to their home cooking.

Mayonnaise sales rose as more consumers prepared meals at home during the pandemic, according to a 2021 report by market research firm IBIS World.

If you’re a fan of this creamy concoction, you probably know that mayo is traditionally made with oil, eggs, vinegar, and lemon.

Soybean oil is the usual choice, but now there’s a new kid on the block. Avocado oil mayonnaise is springing up in numerous markets and online grocery stores.

The Driver: America’s Avocado Obsession.

Avocados are a hot commodity in the United States. Demand for the decadent but wholesome “butterfruit” has been steadily increasing, with per capita consumption tripling since 2001, according to the US Department of Agriculture.

This growing avocado admiration has led to a range of new products made with avocado oil, from chips to condiments. Aside from being trendy, these products can provide important health benefits.

One thing to keep in mind if you’re vegan or plant-based — most avocado mayo contains eggs (more on that in a moment). If this is important to you, check the label for products made without animal-based ingredients.

Here’s everything you need to know about avocado oil mayo, its health benefits, where to buy it, and my favorite brands.

Avocado oil mayo versus regular mayo

If you’re wondering whether avocado oil mayo is any healthier than regular mayo, it’s complicated.

There is currently no research comparing the health effects of replacing polyunsaturated fat (in regular mayo) with monounsaturated fat (in avocado oil mayo). However, there is a great deal of research on the benefits of adding avocado oil to your diet.

From a purely nutritional point of view, avocado oil and typical mayo look like this:

Avocado Oil Mayo Nutrition Facts

Below are the nutrients and percentage of the Recommended Daily Value (DV) for one tablespoon (15 grams) of Primal Kitchen’s Avocado Oil vegan mayo that contains no eggs.

Calories: 90

total fat: 11 g (14 percent DV)

Sodium: 125 milligrams (5 percent DV)

Carbohydrates: 0 g (0 percent DV)

Sugar: 0 g (0 percent DV)

Protein: 0 g (0 percent DV)

Nutritional values ​​for regular mayonnaise

Below are the nutrients and percentages of DV for one tablespoon (13.8g) of regular mayo salad dressing.

Calories: 94

total fat: 10 g (13 percent DV)

Sodium: 88 mg (4 percent DV)

Carbohydrates: 0.1 g (0 percent DV)

Sugar: 0 g (0 percent DV)

Protein: 0 g (0 percent DV)

Various keto dishes

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Benefits of Avocado Oil

Avocados are remarkably good for you, as is the oil extracted from the fruit.

According to a 2019 study, nearly 70 percent of the fat extracted from avocados comes from monounsaturated fats, or MUFAs, with a smaller proportion coming from polyunsaturated and saturated fats molecules.

Monounsaturated fats were first discovered to be beneficial in the 1960s when researchers found that residents in Mediterranean countries had low rates of heart disease despite eating a high-fat diet.

They learned that the main fat consumed in the region was monounsaturated fat, leading to the realization that not all fats are created equal.

To protect your heart, the majority of the fat you eat every day — 20 percent of your total calories — should come from monounsaturated fat, according to the National Institutes of Health’s National Cholesterol Awareness Program.

MUFAs have also been shown in research to support blood sugar regulation and healthy weight management, including a reduction in waist circumference, according to studies published in diabetes treatment and Diabetology & Metabolic Syndromerespectively.

But before you head out (or sign up) to buy a jar of avocado oil mayonnaise, there are a few things to keep in mind.

How to buy avocado oil mayo

While avocado oil mayonnaise can be heart-healthy, it’s important to note that not all products are created equal.

Your first port of call when evaluating a product should be the ingredients list.

One popular brand’s ingredients include avocado oil, followed by canola and soybean oils, although only avocado appears in the product name.

To best benefit from the healthy MUFAs that avocados provide, look for products made solely with avocado oil.

And remember, not all avocado mayonnaise is all-natural. Avocados are associated with wholesomeness, but some brands use artificial preservatives in their formulation.

The only way to find out is by being a label tracker. Look for brands with simple, recognizable ingredients.

Finally, as mentioned earlier, if you’re on a vegan or plant-based diet, be aware that most avocado mayo contains eggs, as this ingredient is part of the identity standard for mayo.

According to the Food and Drug Administration, the “identity standard” is an agreed legal definition of what a food actually is.

However, there are vegan options for avocado mayonnaise (see below) that don’t contain eggs or other animal-based additives.

Healthy ways to use avocado mayonnaise

Mayo can be used in a variety of ways, including as a spread, dip, dressing, or ingredient in dishes like potato salad and coleslaw.

You can even bake avocado oil mayonnaise into treats like moist cakes, cookies, and brownies.

To get the most of the health benefits of avocado oil mayo, pair it with whole, plant-based foods.

Instead of a traditional BLT (bacon, lettuce, and tomato), make an updated version with whole wheat bread, roasted eggplant slices instead of bacon, and avocado oil mayo.

Incorporate avocado oil mayonnaise into chilled protein salads with kidney beans or chickpeas as a substitute for animal protein.

Toss the mayo with your choice of chopped veggies and either spaghetti squash or spiralized zucchini as an alternative to macaroni salad, or use pasta made with brown rice, quinoa, or lentils.

Use a dollop of avocado oil mayo to flavor a variety of plant-based foods, from roasted corn on the cob to baby potatoes, roasted artichokes and grilled skewers.

A nutritionist’s top recommendations

The variety of avocado oil mayonnaise on the market is impressive. In addition to vegan options, you will also find flavored varieties.

Flavorful dishes include jalapeno lime, rosemary garlic, wasabi and harissa.

Here are four brands I recommend for their overall quality and premium ingredients, including not using any added oils.

Vegan mayo from Primal Kitchen

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Vegan mayo from Primal Kitchen

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The first ingredient in this 100 percent plant-based mayo is avocado oil, which is simply mixed with water, organic vinegar, salt, potato protein, and mustard oil.

Of the 11 grams of fat per tablespoon, 7 grams are from monounsaturated fat, with zero carbohydrates and just 125 milligrams of sodium, 5 percent of the maximum daily limit.

Primal Kitchen also makes a few flavored vegan mayo versions, in addition to four non-vegan varieties, all made with avocado oil.


Chosen Foods Classic Avocado Oil Mayo

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Chosen Foods Classic Avocado Oil Mayo

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Chosen Foods makes eight versions of avocado oil mayonnaise (with flavors like roasted garlic), including a vegan and an organic option.

Each is made with simple ingredients that celebrate avocado oil as the star.

The brand’s website also includes a blog featuring recipes that include mayo and other avocado-based products.


Sir Kensington's Avocado Oil Mayo

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Sir Kensington Avocado Oil Mayonnaise

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Upscale condiment brand Sir Kesington’s, known for their delicious ketchup and mustard, has added mayo to their range.

The version with avocado oil is made with certified humane, free-range organic eggs and simple spices, including a hint of lime.


Better Body Foods Avocado Oil Mayo

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Better Body Foods Avocado Oil Mayo

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Another traditional mayonnaise, this product is made with avocado oil, egg yolk, vinegar, and spices.

Like the others, it’s carb-free, but Better Body Foods is particularly low in sodium, at just 80 milligrams per tablespoon.

Tips for making your own avocado oil mayonnaise

As you can see, one downside to commercial avocado oil mayo can be the price.

Compared to $4 for a 30-ounce jar of traditional mayonnaise, a variety of avocado oil can cost about $8 per 12-ounce jar. But you can save money by whipping up your own batch.

One of my favorite recipes calls for a simple mixture of whole avocados, aquafaba (the liquid from canned chickpeas), vinegar, and spices.

Other recipes combine avocado oil with plant-based milk, lemon juice, ground mustard, and spices.

If you make it yourself, make small batches that you can use right away and experiment with a variety of herbs, spices, and other flavorful additions.

Whether it’s store-bought or homemade, avocado mayonnaise is a delicious way to add color, flavor, texture, and nutrition to a variety of meals, snacks, and treats.

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