Skip to Content

4 Ways Avocado is a Healthier Alternative to Mayonnaise

We’re always hearing how avocado is so good for us but can it really be true? It certainly is when it comes to some things such as these 4 ways avocado is a healthier alternative to mayonnaise.

This is a sponsored article written by Smart Savvy Living on behalf of Avocados from Mexico.

Being a southern girl, I absolutely love my mayonnaise. On sandwiches, in dressings, even in cakes and bread, I’m a mayo girl through and through.

And don’t even try to get me to use Miracle Whip. Yes, I’ve tried it many times, and no, I still don’t like it. Pass, the mayo, please.

However, as I’m on my quest to eat less processed foods over time and eat more healthier nutrient-filled foods, it means I need to use my beloved mayonnaise less and opt for something more natural instead.

Yes, mayonnaise can be made at home without the preservatives, etc., but it does take a while to make properly and the shelf-life isn’t very long.

So, I’ve started using mashed avocado or guacamole in place of mayonnaise in several dishes and I actually often even prefer it over mayo – and this is coming from someone that used to hate avocados!

Ways Avocado is a Healthier Alternative to Mayonnaise

 I love using mashed avocado with a bit of onion and garlic (or just guacamole) mixed in on sandwiches instead of mayo now!

As I child I remember trying a piece of avocado or a bit of guacamole, I can’t even remember which now, and thought it was so terrible that I never ventured to try it again for years.

I tried it again in my early 20’s and absolutely loved it, thankfully. In hindsight, I now realize that when I tried it as a child I likely had some that was just too far past its prime unfortunately.

So, why do I now love using avocado so much? Well, first of all, it’s green and can give a fun twist of color to dishes (just make sure to also use some lemon or lime juice so it doesn’t turn brown).

Who says you have to be a kid to enjoy fun looking food, right? Plus, it adds just a bit of good flavor change from the same old same old without totally transferring the dish into something new.

Did you know that you can even use avocado in mousse and not taste it? Crazy, right?

4 Ways Avocado is a Healthier Alternative to Mayonnaise

But, the biggest reason I like using avocado is because it’s a healthy food choice. Certainly much healthier than mayonnaise as you can see below!

Ways Avocado is a Healthier Alternative to Mayonnaise

1. Avocado is all natural and fresh. Today many store-bought mayos use soybean oils and other ingredients and preservatives that can make the shelf-life last for years that aren’t always super healthy.

2. Avocado is full of nutrients and vitamins. Mayonnaise has very little natural nutrition in it; if you look at the nutrition label you’ll usually see a bunch of 0’s until it comes to fat, cholesterol, sodium and carbs.

Avocado, on the other hand, is sodium-free and has nutrients and vitamins like fiber, folate and vitamins C, K and B6.

3. Avocados do contain fat, but it’s the “good for you” fat. Avocados sometimes get a bad rap for having fat.

Both avocado and mayo, according to ingredients used, have the “good for you” fats that can lower cholesterol, actually. However, avocado has a lower amount (about ⅓ – ½ as much compared to mayo) of  saturated fats that are generally linked to potential health issues.

4. Avocados have less calories. A typical 2-tablespoon serving of mayo has around 100 calories.

Two tablespoons of avocado has around 40-60 calories. If you really like to slather it on like I do sometimes, that can be a big difference!

Since I now love avocados so much and they’re healthy, I’m always looking for new recipes to incorporate avocados into.

One of my favorite places to get new recipes and ideas from is the Avocados from Mexico Community. There you can find community recipes, chef recipes and even submit your own recipes. I love that it even has an integrated shopping list you can add ingredients to!

Be sure to visit the community blog as well for even more recipes, info about events and more.

What are some of your favorite ways to use avocado?


Friday 8th of December 2023

Recently switched to avocado 🥑 from Mayo for my wraps and sandwiches as it is lower in fat and better for you and much better tasting when mashed right and seasoned.. basically guacamole. And I have a lot of GI issues and this switch has been positive so far.

Smart Savvy Food

Wednesday 13th of December 2023

So glad the switch to avocado is working well for you, Tara! Thanks for taking the time to share your experience.


Friday 20th of December 2019

Avocados are AWESOME! I too have begun using Avo in place of mayo. 😋

Smart Savvy Living

Friday 20th of December 2019

So glad you love them too, Miche!

Olivia Douglass

Friday 16th of August 2013

I never thought about any of these!! Thanks for sharing!

Dandi D

Tuesday 30th of July 2013

This is great! I've got to start using avocado more!

sherry warlick

Sunday 28th of July 2013

I had never thought about using advocado to replace mayonaise.