Mayonnaise is one of those foods that many people almost always have at home. In sandwiches, French salads, with potatoes, or as a side to meat. Its taste is soft, rich, and somehow comforting. But this is where the problem lies. A single tablespoon of mayonnaise has about 100 calories and approximately 12 grams of fat, much of it the kind of fat the body doesn’t need in larger amounts. If you imagine that an average sandwich often contains two or even three tablespoons of mayonnaise, you can easily reach 300 extra calories, even before you’ve bitten into the bread.

According to data from the European Food Safety Authority, the average adult European consumes between 30 and 40% more fat than recommended. In 2020, studies showed that during lockdowns and working from home, the consumption of industrial sauces increased by more than 25%. By 2025, this trend is declining slightly, but mayonnaise remains among the top three most popular food additives.

In the past, mayonnaise was used very rarely, often only on holidays. Everyday food was simple, and condiments were made from whatever was available: legumes, sour milk, oils, herbs. Interestingly, modern science is now returning to these solutions.

Why it makes sense to replace mayonnaise – even if you are healthy

Many say: I’m not overweight, so why should I give up mayonnaise? The reason isn’t just the kilos. It’s about the body’s burden. Mayonnaise is mostly made from refined oil and eggs, and often contains sugar, stabilizers, and preservatives. These are substances that do not help the body regenerate, but rather burden it further.

A 2022 study published in Nutrients found that people who frequently consume industrial sauces ingest on average 18% less fiber and 22% less protective plant compounds found in natural foods. Fiber is that part of food that ensures healthy digestion, stable blood sugar levels, and a lasting feeling of fullness.

In everyday language: mayonnaise makes us feel full quickly, but only in the short term. Alternative spreads may fill you up more slowly, but their effects last longer. Here are some substitutes worth considering...

1. Avocado – a creamy substitute that nourishes body and brain
   
   Avocado has become a real star in recent years – and not without reason. Half a medium avocado contains about 120 calories, which is nearly 75% fewer calories than the same amount of mayonnaise. In addition, it mainly contains monounsaturated fats. These are the fats that help keep arteries flexible and support heart function.
   
   Avocado also contains potassium, a mineral that helps regulate blood pressure, and vitamin E, which protects cells from premature aging. In 2020, an American study involving over 110,000 people showed that those who ate avocado at least twice a week had a 16% lower risk of cardiovascular issues.
   
   In everyday practice, avocado is often mashed with a fork, a pinch of salt, a drop of lemon juice, and, if you wish, some garlic or chives. This creates a spread that is soft, full-flavored, and very filling. It’s important to know that lemon juice prevents the avocado from browning, which means you can prepare it in advance.
   
   If you come across the term antioxidants, it means substances that protect the body from harmful environmental effects and internal aging processes. Avocado contains quite a few of these.
   
   
2. Greek yogurt – an old idea in a modern form
   
   Greek yogurt is a thicker kind of yogurt that contains more protein and less sugar than regular yogurt. One tablespoon has about 15 calories, which is nearly 7 times less than mayonnaise. Protein is important because it builds muscles, helps the body recover, and gives a feeling of satiety.
   
   A 2021 European study showed that people who regularly include fermented dairy products like Greek yogurt in their diet reported improved digestion in 68% of cases. "Fermented" means that the yogurt contains beneficial bacteria that help the gut. The gut isn’t just important for digestion but also for immunity and overall well-being.
   
   In practice, you can mix Greek yogurt with tuna, chicken, or eggs. Add a little mustard or lemon, and you get a taste very similar to the classic salad with mayonnaise, just without the heavy feeling after the meal.
   
   
3. Olive oil – Mediterranean kitchen’s liquid gold
   
   Olive oil has a long history. Our ancestors used it not only for food but also for skin care and even to ease pain. One tablespoon of olive oil has around 120 calories, similar to mayonnaise, but the difference is in quality.
   
   Olive oil contains substances with anti-inflammatory properties. "Anti-inflammatory" means they help the body soothe silent inflammations often responsible for chronic fatigue and pain. In 2020, a large study in Spain showed that people who regularly use olive oil, on average, consume 30% less processed fats.
   
   Although olive oil isn’t creamy, you can mix it with a little mustard or yogurt to get a light yet very tasty dressing.
   
   
4. Mustard – a surprisingly good health ally
   
   Mustard is often overlooked, but it has many advantages. One tablespoon of mustard contains only about 5 to 10 calories. In addition, it contains substances that promote good digestion. In folk medicine, mustard was also used to warm the body and boost circulation.
   
   A 2023 study found that people who replaced mayonnaise with mustard consumed an average of 2,000 fewer calories per month – without even noticing a significant change in taste.

What happens if you replace mayonnaise starting today?

If you swap mayonnaise in at least one meal a day, you can save between 6,000 and 9,000 calories in a month. That’s roughly as many calories as an average person burns in three to four days of normal eating. Nutrition studies in 2025 have shown that even small changes lead to better energy, less bloating, and more stable weight over the long term.

The best part is that these solutions are affordable, accessible, and proven both in practice and in science. It’s not about trendy diets – it’s about common sense, which modern research also supports.

To sum up simply: mayonnaise is not the enemy, but it is (an unnecessary?) luxury. And while it’s nice to indulge in luxury sometimes, your body doesn’t need it every day. With small changes, you can do a lot of good for yourself, without deprivation or complicated rules.