Avocado Mayo Vs. Regular Mayo

Avocado Mayo vs Regular Mayo: What’s the Difference?

Last Updated on May 16, 2024 by Shari Mason

Mayonnaise is an essential element utilized extensively in a multitude of dishes and recipes across the globe.

Traditionally made with oil, egg yolks, and vinegar or lemon juice, mayonnaise has been a popular ingredient in sandwiches, salads, and dips for generations. 

However, new alternatives to traditional mayo have emerged with the rise of health-conscious consumers and dietary restrictions. One of these alternatives is avocado mayo, made with mashed avocado, oil, lemon juice, and spices. 

We will explore the differences between avocado mayo and regular mayo, including their nutritional value, taste, and uses. Read on.

Nutritional Differences Between Avocado Mayo & Regular Mayo

Avocado Mayo & Regular Mayo on a Jar
  1. Calories: Avocado [1] mayo typically contains fewer calories than regular mayo. One tablespoon of avocado mayo contains around 25-35 calories, while one tablespoon of regular mayo contains around 90-100 calories.
  2. Fat content: Avocado mayo contains more healthy fats than regular mayo. Avocado is a rich source of monounsaturated and polyunsaturated fats, considered healthy fats that can help reduce inflammation and lower the risk of heart disease. Regular mayo, on the other hand, contains high amounts of saturated and trans fats, which are considered unhealthy fats that can raise cholesterol levels and increase the risk of heart disease.
  3. Fiber: Avocado mayo contains fiber, which is absent in regular mayo. Fiber is essential for digestive health and can help regulate blood sugar and cholesterol levels.
  4. Vitamins and minerals: Avocado mayo is a good source of vitamins and minerals, such as vitamins E, K, potassium, and magnesium. Regular mayo, on the other hand, contains very few vitamins and minerals.


How Do The Taste & Texture Compare?

  1. Taste: Avocado mayo has a creamy and slightly nutty flavor with a hint of avocado taste. Regular mayo, on the other hand, has a tangy and slightly sour taste.
  2. Texture: Avocado mayo has a thicker and smoother texture than regular mayo due to the natural creaminess of the avocado. Regular mayo has a lighter and airier texture, which makes it easier to spread.
  3. Color: Avocado mayo is light green, while regular mayo is white or off-white.
  4. Aftertaste: Avocado mayo leaves a subtle aftertaste, while regular mayo does not have an aftertaste.

“Mayonnaise is basically the only condiment there is. Anything tastes better with lots of mayo… even a spoon.”

– Tinsley Mortimer, American Socialite 

Read: How To Eat Avocado If You Don’t Like It?

Which Type Of Mayo Is Better For People With Dietary Restrictions Or Allergies?

  1. Vegan and vegetarian-friendly: Avocado mayo is vegan and vegetarian-friendly, as it does not contain animal products like eggs or dairy. On the other hand, regular mayo is made with eggs and is unsuitable for people who follow a vegan or vegetarian diet.
  2. Gluten-free: Avocado mayo is gluten-free, which makes it suitable for people with celiac disease or gluten intolerance. Regular mayo may contain gluten, depending on the brand and ingredients.
  3. Soy-free: Some people have soy allergies or intolerances, making it challenging to find soy-free products. Avocado mayo is soy-free [2], while some regular mayo brands may contain soybean oil.
  4. Nutritious: Avocado mayo is a healthier alternative to regular mayo, as it contains healthier fats, fiber, vitamins, and minerals. This can significantly benefit people with certain health conditions like heart disease or diabetes.

Creative Ways To Use Avocado Mayo & Regular Mayo In Cooking

Vegan Avocado Mayonnaise
  1. Sandwiches: Both avocado mayo and regular mayo are great for making sandwiches. Avocado mayo can add a creamy and slightly nutty flavor to sandwiches, while regular mayo can add a tangy and slightly sour taste.
  2. Dips and spreads: Mix either mayo type with your favorite herbs and spices to make a tasty dip or spread. Avocado mayo works well with cilantro, lime, and garlic, while regular mayo pairs well with dill, mustard, and lemon.
  3. Salads: Use mayo as a base for salad dressings, such as potato salad, coleslaw, or tuna salad. Avocado mayo can add a healthier twist to these dishes, while regular mayo can provide a classic tangy taste.
  4. Baking: Use mayo in baking recipes, such as cake or bread. Mayo can replace some or all of the oil or butter in a recipe, making baked goods moister and more tender.
  5. Grilling: Both avocado and regular mayo can be used as a marinade for grilled meats, such as chicken or fish. Mayo can add moisture and flavor to grilled meats and help prevent them from sticking to the grill.

Read: Is Yum-Yum Sauce Spicy Mayo?

How Do The Prices Compare?

The prices of avocado and regular mayo can vary depending on the brand, size, and location. However, avocado mayo generally tends to be more expensive than regular mayo. 

This is due to the higher cost of avocado, which is a more expensive ingredient than oil and vinegar.

On average, a 12-ounce jar of avocado mayo can cost around $4 to $5, while a 30-ounce jar of regular mayo can cost around $3 to $4. Remember that prices can vary depending on where you shop and what brand you buy.

While avocado mayo may be more expensive than regular mayo, some people may be willing to pay extra for its health benefits and unique taste.


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Key Takeaways

The choice between avocado and regular mayo ultimately depends on personal preference and dietary needs. 

Avocado mayo is a healthier option offering numerous health benefits, including healthy fats and fiber, making it an excellent alternative for individuals seeking to reduce their saturated fat intake. 

On the other hand, regular mayo is a staple condiment that has been widely used for decades and is loved for its creamy texture and tangy flavor. 

While both mayos can be used interchangeably in many recipes, avocado mayo is better for those seeking a healthier option. In contrast, regular mayo is a classic option perfect for traditional dishes. 


Shari Mason

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