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Healthy Mayonnaise Substitute

by
author image Nicki Wolf
Nicki Wolf has been writing health and human interest articles since 1986. Her work has been published at various cooking and nutrition websites. Wolf has an extensive background in medical/nutrition writing and online content development in the nonprofit arena. She graduated with a Bachelor of Arts in English from Temple University.
Healthy Mayonnaise Substitute
If it's creaminess you're after, try plain Greek yogurt. Photo Credit tashka2000/iStock/Getty Images

Mayonnaise is generally made with egg yolk, olive oil, vinegar, lemon juice, mustard and pepper, whirled together until smooth and creamy. It is also quite high in fat and calories, with 916 calories and 78.4 g of fat, 11.5 g of which are saturated, per 1-cup serving. There are a variety of healthier alternatives available that serve as acceptable substitutes.

Tofu Mayonnaise

There are a variety of tofu-based mayonnaise substitutes suitable for use as a spread for bread or in salads or other recipes. A 1-cup serving of tofu mayonnaise contains 773 calories, the majority of which come from fat; one serving has 76.3 g. Despite this, only 7 g are saturated fat, the type that has been considered unhealthy in recent decades. You also take in 14.2 g of protein and 7.3 g of carbohydrates as well as 2.6 g of fiber. This type of mayonnaise alternative is a rich source of vitamin K, with 160 percent of the daily recommended intake based on a 2,000-calorie diet. One serving also provides 48 percent of the manganese, 31 percent of the magnesium and 29 percent of the vitamin E you require each day. It is quite high in sodium, containing 1,855 mg per serving.

Plain Yogurt

Using plain yogurt made from skim milk instead of mayonnaise provides creaminess without the calories and fat. One cup of this yogurt contains 137 calories and 14 g of fat, of which 0.4 g are saturated. Each cup provides 14 g of protein, or 25 to 30.4 percent of the amount you need each day. You also take in 18.8 g of carbohydrates, 38 percent of the daily recommended intake of phosphorus, 18 percent of the potassium and 16 percent of the zinc you need. Plain yogurt is a good source of B vitamins as well, with 34 percent of the riboflavin, 25 percent of the vitamin B-12 and 16 percent of the pantothenic acid your body requires daily.

Fat Free Sour Cream

Fat-free sour cream is creamy like mayonnaise, but it does impart a tangy flavor that may change the taste of whatever you add it to. It does contain far less calories and fat per cup, though, which makes it an attractive option for many people. A 1-cup serving of this sour cream contains 84 calories and 0g of fat. You also take in 17.6 g of carbohydrates, or 5.4 to 7.8 percent of the carbs the USDA recommends you should consume each day. One serving has 3.5 g of protein as well as 12 percent of the daily recommended intake of calcium and 9 percent of the intake of phosphorus.

Mustard

Mustard makes a good substitute for mayonnaise on sandwiches, although it might not be a good alternative in larger recipes as mustard has a far different flavor. One cup of mustard contains 167 calories and 9.9 g of fat. Only 1 g of that fat is saturated. It provides 10.8 g of protein, 13.2 g of carbohydrates and 8.2 g of fiber for your meal plan. Mustard is an excellent source of selenium; 1 cup satisfies your entire daily need. You also get 57 percent of the selenium you require daily as well as 52 percent of the manganese, 31 percent of the magnesium and 21 percent of the iron. It is quite high in sodium, with 2,826 mg per serving.

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