Stop adding mayonnaise to tuna sandwiches: Choose low-calorie alternatives

Tuna sandwiches are a popular, protein-rich lunch that many people enjoy for their convenience and nutrition. However, adding mayonnaise can make them much higher in calories, saturated fat, and sodium than expected. While tuna provides lean protein and heart-healthy omega-3 fats, mayonnaise contributes mainly fat and extra salt, turning a light meal into a calorie-dense option. Research published in Foods shows that regular mayonnaise can reduce some of the health benefits of tuna, but using alternatives like Greek yoghurt, avocado, olive oil, or cottage cheese can keep the salad creamy without adding unhealthy fat or excess sodium. Making these small changes helps maintain the sandwich’s taste and texture while keeping it healthier and better for long-term heart health.



How mayonnaise turns a healthy tuna sandwich into a calorie and fat trap

According to a study published in Foods, typical mayonnaise is high in saturated fat and calories, which can counteract the health benefits of tuna’s lean protein and omega‑3 fatty acids. The research on mayonnaise reformulated with flaxseed oil shows that replacing some traditional oils with healthier fats improves its cardioprotective profile, highlighting that the standard version contributes largely to excessive fat intake and energy density. Regular consumption of mayo-heavy tuna sandwiches can increase calorie, saturated fat, and sodium load, potentially raising the risk of heart disease over time

Regular mayonnaise contains fats that can raise LDL cholesterol, increasing the long-term risk of heart disease. While tuna naturally offers healthy omega-3 fatty acids, these benefits get overshadowed when the sandwich becomes loaded with a high-fat condiment. Regularly eating mayo-heavy tuna salad, especially when combined with other saturated-fat foods throughout the week, contributes to a dietary pattern that is not heart-smart.

Sodium also plays a role. Canned tuna already contains added salt, and mayonnaise contributes additional sodium on top of that. For people who monitor blood pressure or follow a heart-healthy diet, the unnecessary sodium load from mayo offers no nutritional advantage. Removing or reducing mayo is one of the easiest ways to lower sodium intake without compromising protein or omega-3 content.



Healthier swaps that still give tuna salad a creamy texture

Replacing mayonnaise does not mean compromising on taste or texture. Several nutritious alternatives provide creaminess along with protein, fibre, or healthy fats:

• Greek yoghurt: Greek yoghurt offers a thick, creamy consistency with significantly fewer calories and more protein than mayonnaise. It brings a mild tang that enhances tuna’s flavour instead of masking it, and it adds probiotics that support gut health.
• Sour cream: Sour cream provides richness and a smooth mouthfeel without being as oily or calorie dense as mayo. Its subtle tang works well with tuna’s natural brininess, and many cooks prefer the improved depth of flavour.
• Avocado: Mashed avocado is a favourite among heart-conscious eaters. It provides fibre, potassium and monounsaturated fats, the type linked to improved heart health. It creates a buttery spread that pairs easily with tuna, lemon, herbs and chopped vegetables.
• Olive oil and vinegar: Mediterranean-style tuna salad swaps mayo for extra virgin olive oil, vinegar or lemon juice, and crunchy vegetables like celery or cucumber. This option highlights the tuna’s natural flavour and introduces healthy fats associated with reduced cardiovascular risk.
• Hummus: Hummus adds protein, fibre and a subtle nutty flavour that pairs surprisingly well with tuna. It makes the dish more filling and adds plant-based nutrients without excess calories or saturated fat
• Cottage cheese: Cottage cheese delivers high protein and a creamy texture. It keeps the salad light while dramatically boosting protein content, ideal for gym-goers or those looking to stay full longer.

Better long-term food choices support heart health and sustainability

Beyond calories and fat, experts focus on how daily habits shape long-term health. Mayonnaise is a highly processed condiment made from refined oils and stabilisers, which adds little nutritional value. When used across multiple meals, in sandwiches, salads, spreads and dips, the saturated fat and sodium load can build up over time.

There is also a sustainability angle. Most commercial mayonnaise relies on soybean oil and eggs from large-scale production systems, both associated with higher environmental impact through land use, energy consumption and emissions. When you replace mayo with olive oil, avocado or plant-based spreads, you naturally shift towards ingredients linked with more sustainable agricultural practices.

Food safety is another consideration. Commercial mayonnaise can sit on shelves for extended periods because of preservatives. Once mixed with tuna, the combination becomes highly perishable and can spoil quickly, especially if left unrefrigerated. Alternatives such as olive oil or avocado are less prone to temperature-related spoilage, making them safer for work lunches or meal prep.



Taste is the biggest reason people hesitate to reduce mayonnaise, yet those who try healthier versions often prefer them. Mayo tends to coat and mute flavours, while yoghurt, avocado and olive oil enhance texture and freshness. Start by replacing half the mayo in your usual mixture, then gradually reduce it further. Most people find they don’t miss it at all once they adapt to the lighter, cleaner flavour.


Disclaimer: This article is for general informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the guidance of a qualified healthcare provider regarding any medical condition or lifestyle change.


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