If you're trying to eat healthier or reduce your calorie intake, you may have heard of olive oil mayo. With just 60 calories per tablespoon (14 g), it's a popular alternative to regular mayo, which typically has around 90 calories per tablespoon. But what exactly is olive oil mayo, and how does it stack up nutritionally?
Olive oil mayo is mayonnaise that's been made with olive oil instead of the usual vegetable or seed oils. In addition to its lower calorie count, olive oil mayo is also a good source of heart-healthy monounsaturated fats. It typically contains around 5 grams of fat and 2 grams of carbs per tablespoon, and is also high in vitamin E, a powerful antioxidant.
In this article, we'll explore the nutritional value and benefits of olive oil mayo, as well as some ways to use it and tips for making your own at home.
What is Olive Oil Mayo?
Olive oil mayo is a type of mayonnaise that's been made with olive oil instead of the usual vegetable or seed oils. It's a popular alternative for those looking to reduce their calorie intake or eat healthier fats. Olive oil mayo typically contains around 60 calories per tablespoon, compared to around 90 calories per tablespoon for regular mayo. Olive oil mayo is also a good source of monounsaturated fats, which can help improve cholesterol levels and reduce the risk of heart disease. It's also high in vitamin E, which is an important nutrient for healthy skin and immune function.
Nutritional Value of Olive Oil Mayo
Olive oil mayo is a good source of healthy fats and important nutrients. Here are some of the key nutritional values per tablespoon (14 g) of olive oil mayo: - calories: 60 - Fat: 5 g (including 0.5 g saturated fat)
Benefits of Using Olive Oil Mayo
In addition to its lower calorie count, using olive oil mayo instead of regular mayo can offer several health benefits. These include: - Improved cholesterol levels: The monounsaturated fats in olive oil can help reduce LDL (bad) cholesterol levels in the blood, which can lower the risk of heart disease. - Higher antioxidant content: Olive oil contains polyphenols, which are powerful antioxidants that can help protect against inflammation and cellular damage.
Is Olive Oil Mayo Healthier Than Regular Mayo?
Compared to regular mayo, olive oil mayo is generally considered to be a healthier option. It's lower in calories and saturated fat, and contains healthy monounsaturated fats instead. However, it's still important to use olive oil mayo in moderation, as it's still relatively high in fat and calories. Additionally, it's worth noting that not all olive oil mayo products are created equal. Some brands may contain more additives, sugar, or sodium than others, so be sure to check the nutrition label before making your purchase.
Ways to Use Olive Oil Mayo
Olive oil mayo can be used in a variety of ways, just like regular mayo. Here are some ideas for incorporating it into your meals: - As a sandwich spread - As a dip for veggies or crackers
Calories Comparison with Regular Mayo
One of the main benefits of using olive oil mayo instead of regular mayo is its lower calorie count. Here's a quick comparison of the two: - 1 tablespoon (14 g) of olive oil mayo: 60 calories - 1 tablespoon (14 g) of regular mayo: 90 calories
How to Make Olive Oil Mayo at Home?
Making your own olive oil mayo at home is easier than you might think. Here's a simple recipe to try: - In a blender or food processor, combine 1 large egg yolk, 2 teaspoons lemon juice, 1 teaspoon Dijon mustard, and 1/2 teaspoon salt. - With the blender or food processor running, slowly drizzle in 3/4 cup extra-virgin olive oil until the mixture emulsifies and thickens.
Possible Side Effects of Olive Oil Mayo
While olive oil mayo is generally considered safe and healthy, there are a few things to keep in mind: - It's still high in fat and calories, so it's important to use it in moderation as part of a balanced diet. - Some people may be allergic to certain ingredients in olive oil mayo, such as egg or mustard, so be sure to check the label and use caution if you have food allergies.
Storage Tips for Olive Oil Mayo
To keep your olive oil mayo fresh and safe to eat, be sure to follow these storage tips: - Store in the refrigerator after opening - Discard any mayo that has been left out at room temperature for more than 2 hours
Alternatives for Olive Oil Mayo
If you're looking for a mayo alternative that's even lower in fat and calories than olive oil mayo, you may want to try one of these options: - Greek yogurt: This tangy yogurt can be used in place of mayo in many recipes, and is lower in fat and calories. - Avocado: Mashed avocado makes a creamy and healthy spread that's high in heart-healthy monounsaturated fats.
Olive oil mayo is a healthier alternative to regular mayo, with lower calories and healthy monounsaturated fats. It's a great way to add flavor and nutrition to your meals.
Frequently Asked Questions: Olive Oil Mayo
1. What is olive oil mayo?
Olive oil mayo is a mayonnaise that is made with olive oil instead of other oils typically used, such as soybean or canola oil. It is a healthier alternative to traditional mayo, as olive oil is a heart-healthy fat.
2. How many calories are in olive oil mayo?
One tablespoon (14g) of olive oil mayo has 60 calories. This is slightly more calories than traditional mayo, which has around 70-90 calories per tablespoon, depending on the brand.
3. Does olive oil mayo taste different than traditional mayo?
Yes, olive oil mayo has a slightly different taste than traditional mayo. It is often described as having a more mild, less tangy flavor.
4. Is olive oil mayo healthier than traditional mayo?
Yes, olive oil mayo is generally considered to be healthier than traditional mayo because it contains heart-healthy fats from the olive oil. It is also typically lower in cholesterol and saturated fat.
5. How long does olive oil mayo last?
Like regular mayo, olive oil mayo should be refrigerated and can last for several months, depending on the expiration date on the jar. It is important to always check for signs of spoilage, such as mold or a strange odor, before consuming.