Aioli Nutrition Facts and Health Benefits

Aioli is an elevated condiment typically used for starches and vegetables that is available in both traditional and modern form. The modern version resembles mayonnaise while the traditional aioli is simply emulsified garlic and olive oil. Because making traditional aioli generally involves extensive labor including using a mortar and pestle it is often not the type served in restaurants.

Most often, modern aioli is simply mayonnaise made with flavoring agent garlic, vegetable oil, egg lecithin, an acid, and a stabilizer. This aioli type is what you find most often in restaurants when "aioli" is listed on the menu or what you might make at home with a meal-delivery service. You also can make aioli with egg yolks, seasonings, and oil.

Popular in Mediterranean and Spanish cuisine, both traditional and modern aioli is served at room temperature as a side for dipping fresh vegetables, drizzled on baked potatoes, and added on sandwiches for a powerful punch of flavor. This condiment typically adds a rich taste to foods. Here is what you need to know about modern aioli.

Aioli Nutrition Facts

This nutrition information for 13 grams (or almost 3 teaspoons) of modern aioli, made with mayonnaise, is provided by the USDA.

Carbs

You won’t consume any carbs in modern aioli. If you prefer to add carbs, drizzling the aioli on a sandwich filled with fresh vegetables and pita or on whole-wheat bread can add an extra zap of flavor to a meal.

Fats

The majority of modern aioli is fat. This includes fat from egg yolks and oil. In a typical serving, you will consume 11 grams of fat and 10 milligrams of cholesterol from the egg. 

Protein

You won’t consume any protein with aioli. To add protein to a meal, you can put a few drops of the aioli on lean meats and falafel, or dip these foods into the condiment.

Vitamins and Minerals

The ingredients in store-bought aioli do not add a significant amount of vitamins or minerals. The ingredients are mostly fat from the mayonnaise. Sugar and salt are added for seasoning and do not offer any extra health benefits.

Calories

A serving of modern aioli contains 100 calories.

Health Benefits

Aioli is known for its rich, creamy, and sometimes garlicky flavor. In fact, due to the inclusion of egg yolks and garlic, aioli could offer limited health benefits. Also, if you choose to make the aioli yourself, you can add herbs, lemon juice, and jalapeno to create a more nutritious version than what most store-bought aioli options can provide. That said, aioli is high in fat and calorically dense, so people who have been advised by a healthcare provider to monitor their fat or calorie intake may want to limit their use of aioli.

Overall, aioli offers minimal health benefits but it does enhance the flavor and palatability of the dishes it is added to like meats, vegetables, and sandwiches. There is even some evidence that when a consumer enjoys the taste of their food, they may find it more satiating, which in turn may aid in weight management. If you particularly enjoy the rich creaminess of aioli, you may find that adding a small amount to your favorite steamed vegetable or baked fish helps you to feel more satiated.

Allergies

You should avoid aioli if you have an egg allergy. According to the American College of Allergy, Asthma & Immunology, an egg allergy can develop when your body’s immune system overreacts to egg white or yolk proteins.

When you eat an egg, the body thinks the egg is a foreign substance designed to invade the body, and the body sends chemicals to defend the invader. This causes an allergic reaction. About 2% of children are allergic to eggs, and anyone allergic can have a reaction ranging
from a small rash to life-threatening anaphylaxis.

Some brands of aioli also contain mustard. Mustard is one of the spices that can cause the most severe anaphylaxis. Less severe symptoms of a mustard allergy include flushing of the face, tightness in the chest, and vomiting.

Varieties

You can add any number of ingredients to modern aioli to create your preferred flavor profile. Popular ingredients include basil, sriracha, buffalo, garlic, organic, and jalapeno, to name a few.

Storage and Food Safety

Because modern aioli sometimes contains raw eggs, you will want to consume the mixture within 4 days if you make your own. If you purchase aioli from the store, you should eat it within about 1 month after you open it depending on the brand.

How to Prepare

You can make your own traditional aioli using a small number of ingredients. These include garlic, an egg yolk, vinegar, olive oil, and lemon juice as well as salt and sugar to taste. Mash the garlic using a mortar and pestle, then mix in a teaspoon each of the liquid ingredients. You can keep pouring in a teaspoon of all the liquid ingredients until the aioli becomes thick. The salt and sugar you can add according to taste.

For modern aioli, you can use your favorite mayonnaise and mix in three or four garlic cloves, lemon juice, and salt to taste. Use aioli as a dipping sauce for potatoes and vegetables, in place of traditional mayonnaise on sandwiches, and as the creamy center of deviled eggs.