Which is healthier, mayo or cheese?

Mayo vs. Cheese: Which One Wins on Health?

When it comes to slathering something creamy on your sandwich, the choice between mayonnaise and cheese spread often comes down to taste—but what about health? While both have their drawbacks, understanding what’s really in each can help you make a smarter pick.

Mayonnaise is notorious for being calorie-dense. Made primarily from oil, eggs, and vinegar, it packs a lot of fat into a small spoonful. Most store-bought versions also contain added salt, sugar, and preservatives, offering little in terms of real nutrition. If you’re watching your calorie intake or trying to limit processed ingredients, mayo might not be the best ally.

On the other hand, cheese spread—the kind that comes in tubs or slices—often markets itself as a lighter option. Some varieties do contain fewer calories per serving than mayo, but don’t be fooled. These spreads are typically high in sodium and loaded with emulsifiers and artificial flavourings to achieve that smooth, spreadable texture. While real cheese offers protein and calcium, processed cheese spreads lose much of that benefit in translation.

So, which is healthier? Neither wins by a landslide. If you're choosing based on nutrition, a small amount of real, full-fat cheese or a homemade mayo with clean ingredients might be a better compromise. But in the world of ultra-processed options, it’s less about picking a winner and more about moderation.

At the end of the day, flavour matters—but so does what you’re putting in your body. A little awareness goes a long way. Whether you reach for mayo or cheese, pay attention to portion size and ingredient quality. Sometimes, the healthiest choice isn’t one or the other—it’s knowing when to skip both.