Vegan mayo is a popular alternative to traditional mayo, which contains eggs and dairy. It’s made from plant-based ingredients like soy or pea protein, and often contains healthy fats such as avocado or olive oil. But how many calories are in vegan mayo?
What Is Vegan Mayo?
Vegan mayo is a plant-based substitute for traditional mayonnaise that is made without eggs or other animal products. Instead, it is typically made from a combination of oil, plant-based milk, vinegar, and spices. It has become a popular choice for those who follow a vegan diet or have egg allergies, as it provides a creamy and tangy flavour that is similar to traditional mayo.
One of the most popular vegan mayo brands is Just Mayo, which was developed by Hampton Creek as a sustainable and ethical alternative to traditional mayo. Other brands include Vegenaise, Follow Your Heart, and Sir Kensington’s.
| Vegan Mayo Nutritional Information | Amount per serving (1 tbsp) |
|---|---|
| Calories | 90 |
| Total fat | 10g |
| Saturated fat | 1g |
| Cholesterol | 0mg |
| Sodium | 90mg |
| Total carbohydrates | 0g |
| Dietary fibre | 0g |
| Sugars | 0g |
| Protein | 0g |
As shown in the above table, vegan mayo is high in fat and calories compared to some other condiments. However, it is important to note that it is still a plant-based option and does not contain any cholesterol.
What Makes Vegan Mayo Different from Traditional Mayo?
The main difference between vegan mayo and traditional mayo is the use of eggs. Traditional mayo is made from egg yolks, oil, vinegar, and seasonings. Vegan mayo, on the other hand, uses plant-based ingredients such as soy milk or aquafaba (the liquid from a can of chickpeas) to create a similar texture and flavour.
Additionally, some vegan mayo brands may use alternative sweeteners such as agave nectar or brown rice syrup instead of sugar.
Calories in Vegan Mayo
Many people choose to use vegan mayo as a healthy alternative to traditional mayo. However, it is important to keep in mind that it still contains calories. Let’s take a closer look at the calorie count in different varieties of vegan mayo.
| Brand | Calories per serving (1 tbsp) |
|---|---|
| Vegenaise | 90 |
| Just Mayo | 60 |
| Follow Your Heart | 80 |
As you can see, the calorie count of vegan mayo can vary depending on the brand and recipe. It is important to read the label carefully and measure your portions to ensure that you are consuming the appropriate amount of calories.
If you are looking for a lower-calorie option, some brands offer reduced-fat or low-calorie versions of their vegan mayo. This can be a great choice for those who are watching their calorie intake.
It is also worth noting that you can make your own vegan mayo at home, allowing you to control the ingredients and calorie count. There are many recipes available online that use healthier alternatives, such as avocado or silken tofu.
When it comes to calorie count, vegan mayo is a healthier alternative to traditional mayo. However, it is still important to be aware of the calories in different varieties and measure your portions accordingly. Consider making your own vegan mayo at home for a lower-calorie option.
Healthier Alternatives to Vegan Mayo
While vegan mayo can be a great option for those who follow a plant-based diet, it may not be the healthiest choice due to its high-calorie count. Fortunately, there are many healthier alternatives that can be used instead!
Low-calorie vegan mayo: Many brands of vegan mayo offer a low-calorie version that can be a great alternative to the regular version. These options often have around half the calories per serving.
| Product | Calories per tablespoon |
|---|---|
| Veganese by Follow Your Heart | 35 |
| Just Mayo by Hampton Creek | 30 |
| Earth Balance Mindful Mayo | 45 |
Homemade vegan mayo: Making your own vegan mayo at home can be a great way to control the calorie count and ingredients. Here’s a simple recipe:
Ingredients:
- 1/2 cup silken tofu
- 2 tbsp lemon juice
- 1 tsp Dijon mustard
- 1/2 tsp salt
- 1/4 cup olive oil
Instructions:
- Combine the tofu, lemon juice, mustard, and salt in a blender and blend until smooth.
- Slowly add the olive oil while the blender is still running until the mixture emulsifies and thickens.
- Store in the fridge and use within 7 days.
Alternative spreads: There are many other spreads that can be used instead of vegan mayo, such as hummus, avocado, or mustard. These options are often lower in calories and can add a lot of flavour to your dishes.
By making simple swaps or creating your own vegan mayo at home, you can enjoy the taste and texture you love while maintaining a healthy diet!
Using Vegan Mayo in Cooking
Vegan mayo is a versatile ingredient that can be used in a variety of dishes. Here are some ideas for incorporating it into your cooking:
1. Creamy Dips and Dressings
Vegan mayo is the perfect base for creamy dips and dressings. Try mixing it with herbs and spices to create a delicious dip for vegetables or a salad dressing with a tangy kick.
2. Sandwiches and Wraps
Trade traditional mayo for vegan mayo in your favourite sandwich or wrap recipes. It adds a creamy texture and delicious flavour without the cholesterol or saturated fat found in regular mayo.
3. Salads
Add a dollop of vegan mayo to your potato salad, coleslaw, or pasta salad for a creamy and satisfying side dish.
4. Veggie Burgers
Vegan mayo is a tasty topping for veggie burgers. Spread it on your bun or even mix it with ketchup for a zesty condiment.
5. Tuna and Egg-Free Salads
Vegan mayo can be used to recreate classic salads such as tuna or egg salad. Simply substitute vegan mayo for the traditional mayo, and you’ll have a tasty and cruelty-free lunch option.
Vegan Mayo and Weight Loss
If you are trying to lose weight, you may be wondering if vegan mayo has a place in your diet. The good news is that vegan mayo can be a great option for weight loss because it typically contains fewer calories than traditional mayo.
However, it is important to keep in mind that even though vegan mayo is lower in calories, it is still a condiment that should be used in moderation. A typical serving of vegan mayo is around 1-2 tablespoons, which contains approximately 35-90 calories, depending on the brand.
To incorporate vegan mayo into your weight loss plan, try using it as a flavourful but low-calorie substitute for higher-calorie condiments like cheese or creamy dressings. For example, you can use vegan mayo in place of sour cream when making dips or use it as a spread on sandwiches instead of butter or mayonnaise.
Additionally, making your own vegan mayo at home can be a great way to control the calorie content while still enjoying its delicious taste. Many homemade vegan mayo recipes use healthier ingredients like avocado or Greek yoghurt as a base, which can help reduce the calorie count even further.
Vegan Mayo and Allergies
Vegan mayo can be a great option for those with food allergies. Traditional mayo is made with eggs, which can be a common allergen. Vegan mayo, on the other hand, is typically made without eggs or other common allergens like dairy or soy.
Many people with egg allergies often avoid mayonnaise altogether. But with vegan mayo, they can enjoy all the same flavours and textures without the risk of an allergic reaction.
It’s important to note that some vegan mayo brands may still contain allergens like mustard or gluten. Always check the label before purchasing if you have specific food allergies.
Vegan Mayo vs. Traditional Mayo
When it comes to mayonnaise, there are two main types: traditional mayo and vegan mayo. Traditional mayo is made with eggs, oil, and vinegar or lemon juice. Vegan mayo, on the other hand, is made without eggs and may include ingredients such as soy milk, tofu, or aquafaba (the liquid from canned chickpeas).
One of the biggest differences between vegan mayo and traditional mayo is the calorie count. Traditional mayo is typically higher in calories than vegan mayo, with an average of 94 calories per tablespoon compared to 90 calories per tablespoon for vegan mayo.
Another difference is the taste and texture. Vegan mayo may have a slightly different taste and texture compared to traditional mayo, but many people find it to be a delicious and healthy alternative.
If you are looking to reduce your calorie intake and switch to a healthier option, vegan mayo may be a good choice for you. It is lower in calories than traditional mayo and can be just as tasty and versatile in cooking.
FAQ about Vegan Mayo Calories
Here are some frequently asked questions about the calorie count in vegan mayo:
How many calories are in a tablespoon of vegan mayo?
A tablespoon of vegan mayo typically contains around 90-100 calories. However, this may vary depending on the brand and variety.
Is vegan mayo healthier than regular mayo?
Yes, vegan mayo is generally considered healthier than regular mayo. It is lower in saturated fat and cholesterol, and often contains healthier plant-based ingredients.
Can I use vegan mayo as a substitute for regular mayo in recipes?
Yes, you can use vegan mayo as a substitute for regular mayo in most recipes. It has a similar taste and texture, so it should work well in dips, dressings, sandwiches, and salads.
What are some low-calorie alternatives to vegan mayo?
Some low-calorie alternatives to vegan mayo include hummus, tzatziki, and mustard. You can also make your own low-calorie vegan mayo at home using tofu or a combination of cashews and chickpeas.
How can I incorporate vegan mayo into my weight loss plan?
If you are trying to lose weight, it is important to pay attention to portion sizes when using vegan mayo. You can also try using it sparingly or opting for low-calorie alternatives. Additionally, pairing vegan mayo with healthy, nutrient-dense foods like veggies can help keep your meals satisfying without adding too many extra calories.
Can I use vegan mayo if I have an egg allergy?
Yes, vegan mayo is a great option for those with egg allergies as it is made without eggs. However, it is important to read the ingredient list carefully to ensure that there are no other potential allergens present.
How does the calorie count of vegan mayo compare to traditional mayo?
Vegan mayo tends to be lower in calories than traditional mayo. While a tablespoon of vegan mayo typically contains around 90-100 calories, a tablespoon of traditional mayo can contain up to 120 calories.
Hopefully, this FAQ has helped answer some of your questions about vegan mayo calories. Remember, while vegan mayo can be a healthy and delicious condiment, it is important to consume it in moderation as part of a balanced diet.
