Out of Mayonnaise, one case
Low calorie mayonnaise substitutes: best light alternatives
5 options, ranked, with the exact amount
Use Silken tofu (blended)
Same amount as the mayonnaise
The best low calorie mayonnaise substitutes are silken tofu (20 calories per 2 tbsp), Greek yogurt (30 calories per 2 tbsp), or mashed avocado (50 calories per 2 tbsp). These provide creaminess with significantly fewer calories than mayonnaise (180 calories per 2 tbsp).
- Best for —
- low calorie cooking
One casethe full mayonnaise card
Every option, one card
Ranked| # | Substitute | Instead of mayonnaise |
|---|---|---|
| 1 | Silken tofu (blended)low calorie cooking | Same amount |
| 2 | Greek yogurt (non-fat)low calorie cooking | Same amount |
| 3 | Mashed avocadolow calorie cooking | Same amount |
| 4 | Cottage cheese (blended)low calorie cooking | Same amount |
| 5 | Hummus (light)low calorie cooking | Same amount |
Silken tofu (blended)
neutral taste · smooth and creamy
Blended silken tofu is the lowest calorie mayonnaise substitute, providing creaminess with only 20 calories per 2 tablespoons. It's high in protein and completely plant-based.
- Best for
- low calorie cooking, vegan option, high protein, creamy texture
Blend until completely smooth before using. Add lemon juice and seasonings for flavor. Only 20 calories per 2 tablespoons and high in protein.
Greek yogurt (non-fat)
tangy and creamy
Non-fat Greek yogurt provides creaminess and tangy flavor with only 30 calories per 2 tablespoons. It's high in protein and contains probiotics.
- Best for
- low calorie cooking, high protein, probiotic benefits, tangy flavor
- Texture
- thick and smooth
Choose plain, non-fat Greek yogurt for maximum calorie savings. Add lemon juice and herbs for flavor. Only 30 calories per 2 tablespoons.
Mashed avocado
rich and buttery
Mashed avocado provides natural creaminess and healthy fats with 50 calories per 2 tablespoons. It's much lower in calories than mayonnaise while providing nutrition.
- Best for
- low calorie cooking, healthy fats, natural option, creamy texture
- Texture
- creamy and smooth
Use ripe avocados for best texture. Add lemon juice to prevent browning. Only 50 calories per 2 tablespoons and rich in healthy fats.
Cottage cheese (blended)
mild and creamy
Blended cottage cheese provides creaminess and protein with only 40 calories per 2 tablespoons. It's high in protein and low in fat.
- Best for
- low calorie cooking, high protein, low fat, creamy texture
- Texture
- smooth and thick
Blend until smooth for best texture. Add lemon juice and seasonings. Only 40 calories per 2 tablespoons and high in protein.
Hummus (light)
slightly nutty
Light hummus provides creaminess and protein with about 60 calories per 2 tablespoons. It's made with reduced oil content for fewer calories.
- Best for
- low calorie cooking, plant-based protein, creamy texture, Mediterranean flavor
- Texture
- thick and creamy
Choose light hummus with reduced oil content. Add lemon juice and seasonings. About 60 calories per 2 tablespoons.
How it behaves in this recipe
Low calorie mayonnaise substitutes work by providing similar creamy texture and binding properties while containing significantly fewer calories. They typically use ingredients like silken tofu, Greek yogurt, or avocado to create the desired consistency without the high fat and calorie content of mayonnaise.
Tips for substituting mayonnaise
7 tips- Silken tofu is the lowest calorie option with only 20 calories per 2 tablespoons
- Non-fat Greek yogurt provides the best balance of calories and nutrition
- For maximum calorie savings, choose plain varieties without added sugars or oils
- Add herbs and spices to enhance flavor without adding calories
- Mix different substitutes for balanced nutrition and flavor
- Store homemade substitutes in the refrigerator and use within 3-5 days
- For extra flavor, add lemon juice, vinegar, or herbs instead of high-calorie ingredients
Notes on mayonnaise
- For lowest calories, use silken tofu (20 calories per 2 tbsp)
- For best nutrition, use non-fat Greek yogurt (30 calories per 2 tbsp)
- For healthy fats, use mashed avocado (50 calories per 2 tbsp)
- For protein content, use blended cottage cheese (40 calories per 2 tbsp)
- For plant-based option, use light hummus (60 calories per 2 tbsp)
Questions
5 questionsWhat's the lowest calorie mayonnaise substitute?
Silken tofu is the lowest calorie mayonnaise substitute with only 20 calories per 2 tablespoons, compared to mayonnaise's 180 calories. It provides creaminess and protein while being very low in calories.
Is Greek yogurt low calorie compared to mayonnaise?
Yes, non-fat Greek yogurt is much lower in calories than mayonnaise. It has only 30 calories per 2 tablespoons compared to mayonnaise's 180 calories, while providing protein and probiotics.
Can I use avocado as a low calorie mayonnaise substitute?
Yes, mashed avocado is a good low calorie mayonnaise substitute. It has 50 calories per 2 tablespoons compared to mayonnaise's 180 calories, while providing healthy fats and nutrition.
What's the best low calorie substitute for mayonnaise?
Silken tofu is the best low calorie substitute for mayonnaise. It has only 20 calories per 2 tablespoons and provides creaminess and protein. Non-fat Greek yogurt is also excellent with 30 calories per 2 tablespoons.
How many calories are in mayonnaise vs substitutes?
Mayonnaise has 180 calories per 2 tablespoons. Silken tofu has 20 calories, non-fat Greek yogurt has 30 calories, cottage cheese has 40 calories, and avocado has 50 calories per 2 tablespoons.