Just say no to fat-filled mayo and yes to three healthy, tasty sandwich spreads
The classic turkey sandwich—you know the drill: Turkey, tomato, lettuce, and the ever-popular ingredient: mayonnaise. But what you may not know about mayo could change your order. At a whopping 180 calories per serving— plus a high fat content—the hidden health consequences of this favorite spread are serious. So, before you reach for the mayo jar again, let’s explore the unhealthy truth about mayo, and some nutritious, delicious, satisfying substitutes.
The Verdict on Mayo
- Serving size: 2 tablespoons
- Calories: 180
- Saturated fat: 3 grams
The Lowdown: Listen to your heart on this one. It will tell you to hold the mayo; each serving of mayo dishes up 3 grams of saturated fat and 10 mg of cholesterol. These two enemies of a healthy heart raise your LDL level (bad cholesterol) and can lead to clogged arteries, heart disease, heart attacks and stroke. Plus mayo packs a hefty total fat content and calories that your waistline won’t approve of either— 20 grams of total fat and 180 calories per two tablespoon serving. That is the caloric equivalent of adding 4 slices of bacon to your once healthy turkey sandwich!
If you love mayonnaise, here's your swap:
- Avocados: 2 Tablespoons (1/6th of an avocado) = 45 Calories, 1 gram Saturated Fat
- Hummus: 2 Tablespoons = 50 Calories, 0 grams Saturated Fat
- Plain Yogurt: 2 Tablespoons = 18 Calories, 0.75 grams Saturated Fat