Avocado Oil Mayo vs. Regular Mayo: Is Anyone Healthier?

The rising popularity of avocado oil mayonnaise

Some people baked sourdough and turned brown bananas into banana bread during the Covid-19 pandemic. Others, it seems, broadened their home cooking with a little mayo.

Mayonnaise sales increased as more consumers made home meals during the pandemic, according to a 2021 report from 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. Mayonnaise made with avocado oil is booming at numerous markets and online grocers.

The Driver: America’s Avocado Obsession.

Avocados are a hot item in the United States. According to the U.S. Department of Agriculture, demand for the decadent but healthy “butterfruit” has steadily increased, with per capita consumption increasing threefold since 2001.

This growing admiration for avocados has led to a range of new products made with avocado oil, from chips to spices. In addition to being trendy, these products can provide important health benefits.

One thing to keep in mind if you’re on a vegan or plant-based diet: Most avocado mayo contains eggs (more on that later). If that’s important to you, check the label for products made without animal ingredients.

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

Avocado oil mayonnaise vs. regular mayonnaise

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

Currently, there is no research comparing the health outcomes of replacing polyunsaturated fat (in regular mayonnaise) with monounsaturated fat (in mayonnaise with avocado oil). However, a lot of research has been done on the benefits of adding avocado oil to your diet.

From a strict nutritional standpoint, here’s how avocado oil and typical mayo stack up:

Avocado Oil Mayonnaise 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 Mayonnaise, which contains no eggs.

Calories: 90

Total fat: 11 g (14 percent DV)

Sodium: 125 milligrams (5 percent RDA)

Carbohydrates: 0 g (0 percent RDA)

sugars: 0 g (0 percent RDA)

Egg white: 0 g (0 percent RDA)

Regular Nutrition Facts About Mayonnaise

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

Calories: 94

Total fat: 10 g (13 percent DV)

Sodium: 88 mg (4 percent RDA)

Carbohydrates: 0.1 g (0 percent DV)

sugars: 0 g (0 percent RDA)

Egg white: 0 g (0 percent RDA)

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Benefits of Avocado Oil

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

Nearly 70 percent of the fat extracted from avocado comes from monounsaturated fatty acids, or MUFAs, with a lower ratio of polyunsaturated and saturated fatty acids, according to a 2019 study in the journal Molecules.

Monounsaturated fat was first discovered as beneficial in the 1960s, when researchers found that residents of Mediterranean countries had a low rate of heart disease despite consuming a high-fat diet.

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

For heart protection, most of the fat you consume daily — 20 percent of your total calories — should come from monounsaturated fats, according to the National Institutes of Health’s National Cholesterol Education Program.

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

But before you run out (or log in) to buy a jar of avocado oil mayo, there are a few things to keep in mind.

How To Shop For Avocado Oil Mayo

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

Your first stop when evaluating a product should be the ingredient list.

A popular brand’s ingredients are avocado oil, followed by canola and soybean oil, although only avocado is in the product’s name.

To take full advantage of the healthy MUFAs that avocados provide, look for products made exclusively with avocado oil.

And keep in mind that not all avocado mayo is all natural. Avocados are associated with health, but some brands use artificial preservatives in their formulation.

The only way to find this out is to be a label sleuth. Look for brands made with simple, recognizable ingredients.

Finally, as we mentioned, if you’re following a vegan or plant-based diet, keep in mind that most avocado mayo contains eggs, as this ingredient is part of the mayo identity standard.

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

That said, there are vegan options for avocado mayo (see below) that don’t contain eggs or other animal additives.

Healthy Ways to Use Avocado Mayo

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

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

To take full advantage of the health benefits of avocado oil mayo, combine 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.

Add avocado oil mayo to refrigerated protein salads made with white beans or chickpeas as a substitute for animal protein.

Toss the mayo with a variety of chopped vegetables and spaghetti squash or spiralized zucchini as an alternative to macaroni salad, or use pasta made from brown rice, quinoa, or lentils.

Use a dollop of avocado oil mayonnaise to flavor a variety of plant foods, from roasted corn on the cob to fingerling potatoes, roasted artichokes and grilled vegetable skewers.

A nutritionist’s top picks

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

Tasty choices include jalapeno lime, rosemary garlic, wasabi, and harissa.

Here are four brands that I recommend based on their overall quality and premium ingredients, including no additional oils.

Primal Kitchen Vegan Mayo

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Primal Kitchen Vegan Mayo

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The first ingredient of this 100 percent vegetable mayo is avocado oil, simply mixed with water, organic vinegar, salt, potato protein, and mustard oil.

Of the 11 grams of fat per tablespoon, 7 grams come from monounsaturated fat, with no carbohydrates and only 125 milligrams of sodium, 5 percent of the maximum daily limit.

Primal Kitchen also makes a few flavored vegan mayonnaise 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 mayo (with flavors including 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 features a recipe blog that incorporates the mayonnaise and other avocado-based products.

Sir Kensington's Avocado Oil Mayo

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Sir Kensington’s Avocado Oil Mayonnaise

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Luxury spice brand Sir Kesington’s, known for its delectable ketchup and mustard, has added mayo to its range.

The avocado oil version is made with organic, certified-humane free-range eggs and simple seasonings, including a touch 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 yolks, vinegar, and seasonings.

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

Tips to make 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 mayo, an avocado oil variety can cost about $8 per 12-ounce jar. But you can save money by whipping up a party yourself.

One of my favorite recipes calls for a simple blend of whole avocado, aquafaba (the liquid from canned chickpeas), vinegar, and seasonings.

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

If you’re doing it yourself, make small batches to use right away and experiment with a variety of herbs, spices, and other flavorful additions.

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

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