Aioli Nutrition Facts and Health Benefits

Aioli is a refined condiment that is commonly served with grains and vegetables. It is available in both classic and contemporary varieties. The current form is similar to mayonnaise, however classic aioli is simply garlic and olive oil emulsified. Traditional aioli is rarely offered in restaurants since it requires substantial work, including the use of a mortar and pestle.

Aioli is a savory condiment that is commonly used as a dip with boiled vegetables, eggs, and sandwiches. It’s a salty, garlicky mayonnaise that’s widely accessible. “Aoli” literally translates to “oil and garlic” (‘ail’ is garlic in French and ‘oli’ is oil in Catalan and Italian).

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Most contemporary aioli is essentially mayonnaise with garlic flavour, vegetable oil, egg lecithin, an acid, and a stabilizer. This is the most common sort of aioli seen at restaurants where “aioli” appears on the menu, or what you might make at home with a meal-delivery service. Aioli can also be made with egg yolks, spices, and oil.

Both classic and modern aioli are served at room temperature as a side for dipping fresh veggies, drizzled on baked potatoes, and added to sandwiches for a robust punch of flavor.

Aioli Nutrition Facts

The USDA provides dietary and nutritional information of a 100 g serving of aioli as followed:

  • Calories: 100
  • Fat: 11g
  • Sodium: 0mg
  • Carbohydrates: 0g
  • Fiber: 0g
  • Sugars: 0g
  • Protein: 0g


Modern aioli contains no carbohydrates. Drizzling the aioli over a sandwich stuffed with fresh veggies and pita or on whole-wheat bread can provide an extra jolt of flavor to a meal if you wish to add carbohydrates.

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The bulk of contemporary aioli is fatty. This contains egg yolk and oil fat. The egg has 11 grams of fat and 10 mg of cholesterol in a normal serving.


You won’t get any protein from aioli. To add protein to a meal, drizzle aioli over lean meats and falafel, or dip these dishes in the sauce.

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Health Benefits of Aioli

Aioli does have multiple health benefits, as below. 

Aioli can Boosts Immune System

Garlic contains allicin, a sulfur-rich antibiotic that may treat infections and maintain the body’s natural defenses. Furthermore, research reveals that sulfated glycopeptides found in egg yolks stimulate immunological cells.

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Aioli is a Good Source of Healthy Fats

Aioli is an excellent source of healthy fats, including monounsaturated (MUFA) and polyunsaturated fatty acids, due to the healthy oils (olive oil) used in its production (PUFA). According to one research, these fats can lessen the risk of stroke and cardiovascular disease, cut dangerous cholesterol levels, and avoid hypertension, among other things.

Aioli Improves Eyesight

According to study, olive oil contains beneficial lipids that have been shown to help improve skin. Garlic possesses anti-fungal, anti-aging, and anti-inflammatory qualities, which are well known for their skin-smoothing abilities. Retinol, found in egg yolk, is beneficial to skin receptors.

Aioli can Protect Gastrointestinal Health

Ginger is high in antioxidants and phenolic compounds, which are claimed to reduce gastrointestinal inflammation and stomach contractions. Furthermore, extra virgin olive oil aids the cause by decreasing the motility of stomach acid.

Aioli may Improves Brain Health

The egg yolks in aioli contain choline, a vitamin that is essential for brain function. As a result, it may help to improve brain health and memory.

Aioli Healthy Recipes

Traditional Aioli Recipes

Servings: 1 cup

Preparation time: 15 minutes

Ingredients for 1 cup

  • Garlic: 8-10 cloves
  • Olive oil: 1½ tbsp
  • Egg yolk: 2 nos.
  • Salt: ⅓ tsp
  • Lemon Juice: 3 tsp
  • Dijon mustard(optional): ½ tsp


  • Mash the garlic cloves using a mortar and pestle. 
  • In a separate mixing bowl, add the mashed garlic.
  • While slowly adding olive oil, start whisking the mixture thoroughly till you get a frothy consistency.
  • Add salt and other optional ingredients like mixed herbs, pepper powder, etc.
  • Your traditional aioli is ready!

Simple Homemade Aioli

Servings: 1 cup

Preparation time: 5-10 minutes

Ingredients for 1 cup

  • Garlic: 8-10 cloves
  • Olive oil: 1½ tbsp
  • Organic mayonnaise: ½ cup
  • Salt to taste
  • Sprinkle of sugar
  • Mixed herbs (Thyme, Basil, Tarragon, Oregano): ½ tsp
  • Dijon mustard: ½ tbsp
  • Pepper powder: ¼ tsp


  • Mash the garlic cloves in a mortar and pestle.
  • Add the mashed garlic and lemon juice to a small mixing bowl and combine thoroughly.
  • Sprinkle the mixture with salt and let it rest for 10 minutes so that both the flavours not only mix but also profoundly infuse into each other
  • If you don’t like pieces of garlic in your aioli, then you can strain it off.
  • Add mayonnaise, olive oil, and Dijon mustard to the mixture. If the garlic and lemon flavour is overwhelming, add more mayonnaise and mix it well.
  • Lastly, sprinkle the mixture with some sugar, mixed herbs, and pepper powder. 
  • Your homemade aioli is ready to eat!

Frequently Asked Questions (FAQs) about Aioli

Is aioli just mayonnaise?

Modern aioli is similar to mayonnaise with a garlicky twist. Traditional aioli, on the other hand, is not mayonnaise since it combines egg yolks, ginger, and olive oil crushed to a thick paste or emulsion.

What is the difference between aioli and mayo?

While traditional aioli and mayonnaise differ in texture and application, contemporary aioli is nothing more than garlic mayonnaise. Traditionally, numerous garlic cloves were mashed into a paste in a mortar. To begin emulsifying the mixture, the oil is gently added as the chef continually combines and compresses the paste.

Can you use mayonnaise instead of aioli?

Mayonnaise and aioli have a similar texture, yet they are very different. Mayonnaise comes in a variety of flavors, whereas aioli has fewer alternatives.

Why is my aioli so bitter?

This is common with homemade aioli. Extra virgin olive oil, a key component in aioli, includes bitter-tasting polyphenols, which are normally bound by fatty acids and so do not diffuse in a liquid.

Is garlic aioli unnecessary?

The word garlic aioli is redundant because aioli itself means “garlic oil.” However, producers utilize these words to distinguish between distinct aioli flavors.

What is the calorie count of aioli sauce?

A 100 g portion of aioli has 769kcal in terms of calories.

Is aioli safe to consume?

Aioli is quite safe to consume if made with fresh ingredients and does not contain additional additions.

Can I prepare the aioli the night before?

Yes! You may make it two or three days ahead of time. However, remember to store it in an airtight container or securely cover it in the fridge.

Is toum the same as aioli?

Because of the same components utilized in their preparation procedures, toum and aioli are quite similar. Aioli is produced by whisking crushed garlic and gradually adding olive oil.