A thick sauce made from a mixture of raw egg yolks, lemon juice or vinegar, oil, and a little extra mustard, it is mayonnaise.
Mayonnaise sauce, which tastes sour and sweet, is often found in salad dressings or when eating Japanese fried foods, such as tempura, which adds to the taste of food.
Mayonnaise content
Based on the basic ingredients, mayonnaise has the following nutritional values in 1 tablespoon:
- Energy: 240 KJ = 57 kcal
- Fat: 4.91g consisting of:
Saturated Fat: 0.72g
Polyunsaturated Fat: 2.646g
Monounsaturated Fat: 1.323g
- Cholesterol: 4mg
- Proteins: 0.13g
- Carbohydrates: 3.51g consisting of:
Fiber: 0g
Sugar: 0.94g
Sodium: 105mg
Potassium: 1mg
The high calories and fat in mayonnaise make it unsuitable for consumption during a diet program. However, there is still a chance to consume it, especially for people who are on a low-carb diet because mayonnaise contains unsaturated fats which are good for health.
When Consuming Mayonnaise Is Good for Health
Mayonnaise is not recommended for dieting, but it still has health benefits because of its nutritional content and is consumed in moderation and not excessively.
The body still needs a certain amount of fat intake to help absorb vitamins in the body, maintain endurance, and improve the structure of the body's cells.
The level of tolerable consumption of fat is approximately 35% of daily calorie intake. In addition, choose a good type of fat, and this nutrition is present in mayonnaise in the form of omega-3 and omega-6 unsaturated fats which are good for the body.
Mayonnaise has a small amount of vitamin K, vitamin B-12, choline, selenium, lutein, and zeaxanthin, it is recommended to consume in moderation to avoid health problems.
When you are on a diet program but want to keep consuming mayonnaise, here are the tips:
- Make your mayonnaise at home
- Make mayonnaise from pasteurized eggs to avoid bacterial infection making it easier to digest than plain raw eggs
- Use fresh lemon water instead of vinegar to add nutrients to the mayonnaise that will be consumed for the diet.
It is recommended to choose healthy types of oil that contain unsaturated fatty acids that are good for the body. Olive oil, sesame oil, avocado oil, flaxseed oil, and safflower oil are some of these healthy oil alternatives that can be used as ingredients for making mayonnaise.
It is important to adjust the taste of the selected oil, for example, a strong-flavored oil, such as extra virgin olive oil, can make the mayonnaise taste slightly bitter, spicy, and sour.
Another way to try is to put the mayonnaise in the refrigerator overnight or use another healthy oil that is low in polyphenols, such as sunflower seed oil or peanut oil.
So, if you are still on a diet, you don't need to hold back your desire anymore if you are tempted by the whiteness and softness of mayonnaise, as long as you consume it in moderation, it's still safe, Ladies.
Sehat Q. (2020). Konsumsi Mayonaise untuk Diet, Tepatkah? [Online] https://www.sehatq.com/artikel/konsumsi-mayonaise-untuk-diet-tepatkah
Fatsecret Indonesia. (No Date). Informasi Gizi Mayones [Online] https://www.fatsecret.co.id/kalori-gizi/umum/mayones