Make Tuna Salad Healthier by Replacing Mayo with This Simple Ingredient

Tuna salad is an easy, tasty option for a fast lunch, although a mayo-heavy version is not always the most practical choice. We may enjoy store-bought mayonnaise, but it is a calorie-rich condiment, with about 90 to 100 calories in just one tablespoon. Nearly all of those calories come from fat, which is a big part of why it tastes so good. Still, an occasional mayo substitute can be useful if you want to lower calories or change the nutritional profile and flavor. If that sounds appealing, try labneh in your next tuna salad instead of mayonnaise.

Labneh is a tangy dairy product that falls somewhere between yogurt and cream cheese. It is especially common in Middle Eastern cuisine and is made from strained yogurt. It is similar to Greek-style yogurt, although it is usually strained longer and is traditionally made with goat’s milk. While it was once harder to find outside Middle Eastern grocery stores, many supermarkets now carry it, often in the yogurt section. Some major chains, including Whole Foods, stock it regularly.

Why labneh offers more nutrition than mayonnaise

Because labneh is essentially a yogurt-based food, it is much more nutritious. As a simple comparison, one current Whole Foods brand, Yaza, has just 30 calories per two tablespoons. By contrast, Hellmann’s has 100 calories per tablespoon. Yaza also contains 1 gram of saturated fat and 1.5 grams of total fat, while Hellmann’s mayo has 10 grams of total fat per tablespoon, including 2 grams of saturated fat.

Fat content alone is not the only measure of nutrition, however. Yaza labneh also provides 3 grams of protein in two tablespoons, while mayonnaise has nearly none. Although mayo does contain egg, the amount is small compared with the oil, so the protein contribution is minimal. Labneh also brings probiotics, calcium, and vitamin A, which mayonnaise does not offer.

When using labneh, keep in mind that it is drier than mayonnaise and already salted. About 1/4 cup per can of tuna should work well, though you may want to mix in a little lemon juice or extra virgin olive oil if the salad seems too dry. You can also add other flavorings you like, such as diced onion, celery, or herbs. Ingredients with a vinegar bite, like diced pickles or dill pickle relish, are also a good fit.