Mayonnaise: Nutrition Facts, Weight Loss, and Healthy Choices

Mayonnaise, a creamy and rich condiment, is a staple in many kitchens. While it enhances the flavor of sandwiches and salads, its high-fat content necessitates mindful consumption, especially for those aiming to manage their weight or maintain a balanced diet. This article delves into the nutritional profile of mayonnaise, its impact on weight loss, and how to make informed choices when selecting and using this popular condiment.

Quick Nutrition Facts

A single tablespoon (15g) of regular mayonnaise contains approximately:

• Calories: 57 kcal
• Protein: 0.1g
• Carbohydrates: 3.6g
• Sugars: 1g
• Fat: 5g
• Saturated Fat: 0.7g
• Sodium: 107mg
• Cholesterol: 4mg

Per 100g, mayonnaise contains roughly 390 kcal, 33.4g of fat, 23.9g of carbohydrates, and 0.9g of protein.

Macronutrient Breakdown

Mayonnaise is predominantly fat, with approximately 75% of its calories derived from fat. This high-fat content contributes to its calorie density, where a single tablespoon contains 57 calories.

Myth Busters

Several misconceptions surround mayonnaise. Let's debunk some common myths:

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Myth #1: Mayonnaise is Unhealthy and Should Be Avoided

Truth: Mayonnaise is not inherently unhealthy. It provides unsaturated fats and vitamin E. The key is moderation. A tablespoon of mayonnaise can fit into a balanced diet. Problems arise with excessive use, such as adding multiple tablespoons to a single sandwich, significantly increasing calorie intake.

Myth #2: All Mayonnaise Has the Same Nutritional Value

Truth: Nutritional content varies across different types of mayonnaise. Regular mayonnaise contains approximately 390 kcal per 100g, while light mayonnaise has around 180 kcal per 100g. Olive oil mayonnaise may contain about 400 kcal per 100g but offers better fat quality. It's important to check labels, as some brands add significant amounts of sugar.

Myth #4: Low-Fat Mayonnaise is Always Healthier

Truth: Low-fat versions often compensate for the reduced fat content with added sugars, starches, and thickeners to maintain texture. Some low-fat mayonnaises may have similar or higher carbohydrate content than regular mayonnaise. For individuals managing diabetes or blood sugar, full-fat mayonnaise in smaller portions may be preferable to low-fat versions with added sugars.

Myth #5: Homemade Mayonnaise is Much Healthier

Truth: Homemade mayonnaise has a similar calorie and fat content to regular mayonnaise since it is still oil-based. The advantage of homemade mayonnaise is the ability to control the oil quality by using olive or avocado oil and avoiding preservatives and added sugars. However, the calorie content remains high, around 700 kcal per 100g.

Myth #6: Vegan Mayonnaise is Lower in Calories

Truth: Vegan mayonnaise typically has the same or slightly higher calorie content (350-450 kcal per 100g) as traditional mayonnaise since it is still primarily oil. The benefit of vegan mayonnaise is avoiding cholesterol and animal products, not calorie reduction. Checking labels is still important, as some vegan versions may contain added sugar.

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NutriScore by Health Goals

The appropriateness of mayonnaise consumption varies depending on specific health goals:

• Weight Loss: Mayonnaise's high calorie content can hinder weight loss efforts if portions are not carefully controlled. Substituting with light mayonnaise or Greek yogurt is recommended.
• Muscle Gain: Mayonnaise provides easy calories and healthy fats for bulking but minimal protein. It is acceptable in moderation during a calorie surplus, but prioritizing protein-rich sources is advisable.
• Diabetes Management: The added sugars in some mayonnaise brands can negatively impact blood sugar control. Choosing sugar-free varieties and limiting portions is crucial.
• PCOS Management: The high calorie density of mayonnaise can promote weight gain, and added sugars can worsen insulin resistance. Limiting mayonnaise consumption or substituting with avocado is recommended.
• Pregnancy Nutrition: Mayonnaise provides healthy fats but also contains high sodium and calories. Pasteurized commercial mayonnaise is safe; homemade mayonnaise with raw eggs should be avoided.
• Heart Health: The high content of polyunsaturated omega-6 fats in mayonnaise may promote inflammation if not balanced with omega-3 fats. The high sodium content is also a concern.

Compare & Substitute

Consider these alternatives to mayonnaise, per 100g:

• Greek Yogurt: 59 kcal, 3.6g carbs, 10g protein, 0.4g fat, 36mg sodium.
• Avocado: 160 kcal, 8.5g carbs, 2g protein, 15g fat, 7mg sodium.
• Hummus: 166 kcal, 14.3g carbs, 8g protein, 10g fat, 379mg sodium.

Frequently Asked Questions

Is mayonnaise bad for weight loss?

Yes, mayonnaise is calorie-dense and can significantly hinder weight loss if not portioned carefully. It's easy to consume 150-200 calories from mayonnaise alone in a single sandwich. Strategies for reducing the impact of mayonnaise on weight loss include using a maximum of 1 tablespoon, substituting half the mayonnaise with Greek yogurt, measuring portions carefully, and choosing light mayonnaise.

Can diabetics eat mayonnaise?

Diabetics should be cautious with regular mayonnaise due to the added sugars in many brands. Choosing sugar-free or no-added-sugar varieties, limiting portions to 1 tablespoon, avoiding pairing with high-carb foods, opting for olive oil-based mayonnaise, and monitoring blood sugar levels after consumption are recommended.

What makes mayonnaise so high in calories?

Mayonnaise is primarily oil, which contains 9 calories per gram, more than double the calories of protein or carbohydrates. The emulsion process combines oil with egg yolks and vinegar, creating a thick texture that concentrates calories in small portions.

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Is mayonnaise healthy or unhealthy?

Mayonnaise isn't inherently unhealthy but should be consumed in moderation. It provides vitamin E, unsaturated fats, and omega-6 fatty acids. However, its high calorie density can promote weight gain if overused, and high sodium content may raise blood pressure. Healthier choices include olive oil or avocado oil-based mayonnaise, brands without added sugars, and homemade versions with quality oils.

What are the best low-calorie alternatives to mayonnaise?

Greek yogurt, mashed avocado, hummus, and light mayonnaise are good low-calorie alternatives. Greek yogurt can be mixed with lemon juice, Dijon mustard, and garlic powder for a mayo-like creaminess with significantly fewer calories and more protein. Mashed avocado provides healthy fats, fiber, and potassium with fewer calories than mayonnaise. Hummus offers protein and fiber with a Middle Eastern flavor.

How much mayonnaise can I eat per day?

A general guideline is to limit intake to 1-2 tablespoons (57-114 calories) daily. For weight loss, a maximum of 1 tablespoon is recommended. Individuals with diabetes or PCOS should also limit intake to 1 tablespoon and choose sugar-free varieties. Pregnant women should consume only pasteurized commercial mayonnaise and avoid homemade versions with raw eggs.

Does mayonnaise raise cholesterol?

Dietary cholesterol in mayonnaise has minimal direct impact on blood cholesterol for most people. However, high calorie content can lead to weight gain, which does raise LDL cholesterol levels. Trans fats in some commercial brands and high omega-6 fatty acid intake may also contribute to cholesterol issues.

Is homemade mayonnaise healthier than store-bought?

Homemade mayonnaise offers quality control over ingredients and avoids preservatives and added sugars. However, calorie content remains similar or higher since it's still primarily oil.

Mayonnaise: A Deeper Dive

In recent years, questions about the healthfulness of mayonnaise have emerged. Mayo is made primarily from fat and egg yolks. As with any food, consuming large amounts can lead to an imbalanced intake of certain nutrients, fat in this instance. Additionally, it may be easier to consume mayonnaise now because it is available in any store or restaurant. Mayonnaise was commercially made in the early 1900s and became popular in the United States around 1920 as a sandwich condiment and when mixing recipes like tuna salad. Before that, mayo was homemade for various recipes and meals.

What is Mayonnaise Made Of?

Mayonnaise is traditionally made with oil, vinegar or lemon juice, egg yolk, and spices (usually mustard). Mayonnaise is an oil and water emulsion. Emulsions allow components like oil and water that do not mix to stay mixed and not separate. The egg yolk is the emulsifier that keeps the water (vinegar or lemon juice) bound to the oil. The egg yolk is a critical piece and allows for the pleasing texture of the oil and fat emulsion in mayonnaise. Many substitute products for the egg have been trialed with success, but there are only so many perfect replacements in terms of taste and ability to keep the mayonnaise from separating. A different oil source can be used to change to healthier fat (such as more unsaturated fat).

Mayonnaise Nutrients

A commercially-made regular mayonnaise available at any local store provides the following nutrients. This mayonnaise uses soybean oil, water, egg yolks, cider vinegar, spices, and lemon juice. In one serving of commercial mayonnaise (14 g or one tablespoon):

• 100 calories
• 0 g protein
• 11 g fat
  • 1.5 g saturated fat
  • 9.5 g unsaturated fat
    • 2.5 g monounsaturated fat
    • 7 g polyunsaturated fat
• 10 mg cholesterol (3% daily value)
• 0 g carbohydrates
• 0 g fiber
• 0 g sugar
• 85 mg sodium (3% daily value)

Mayonnaise is primarily fat, and soybean oil provides mostly unsaturated fat. There is little else in mayonnaise regarding vitamins, minerals, fiber, or sugar. Be aware that some brands add sugar to their mayonnaise. Mayonnaise is considered an added fat or discretionary calorie.

Types of Mayonnaise

Since mayonnaise is an added fat, choosing one made with a quality oil or fat source can help ensure you consume mostly beneficial fats for your body. Consuming small amounts of mayonnaise is less of a concern in the big picture of your diet. If you use mayonnaise regularly, choosing some different types could impact your diet and fat intake.

Traditional Mayonnaise

Traditional mayonnaise is often used as a condiment for sandwiches or a base to mix ingredients for potato salad, tuna or chicken salad, or slaws. Mayonnaise is a creamy, pale yellow spread made with egg yolks, oil, lemon juice or vinegar, and spices.

Light or Reduced-Fat Mayonnaise

Light mayonnaise is a lower-calorie version. One tablespoon provides 60 calories and 6 g of fat. Due to its lower fat content, light mayonnaise is less creamy. Often, fat replacers like modified food starch or whey protein are used.

Fat-Free Mayonnaise

Fat-free mayonnaise contains no added fat. This removal of fat reduces a tablespoon serving down to 10 calories and no fat. Either minimal egg yolk is used or egg whites. Fat is substituted with a carbohydrate or protein-based replacement and sometimes more sugar. They do not fully replace the fat function and taste but mimic closely for those needing or wanting to reduce fat intake. This means fat-free mayo may feel and taste less creamy.

Vegan Mayonnaise

Vegan mayonnaise contains no animal products. Those following a vegan diet avoid eggs. Instead, soy milk or aquafaba (the liquid beans are cooked in or liquid in canned beans) is mixed with oil to make mayonnaise.

Alternative Oil Mayonnaise

Instead of soybean oil, olive oil or avocado oil is used to make mayonnaise. Sometimes, a mixture of oils is used to achieve a desirable taste. Choosing mayonnaise with a heart-healthy oil like olive or avocado reduces saturated fat content.

Is Mayonnaise Good for You?

Mayonnaise is an added fat or discretionary calorie per the Dietary Guidelines for Americans. But that doesn’t mean added should be considered only unhealthy. The Dietary Guidelines for Americans (and registered dietitians) recognize that added fat gives flavor, helps transport fat-soluble vitamins to your body, and makes foods enjoyable. Mayonnaise (and other added fats in moderation) can be an excellent way to eat more vegetables and incorporate protein options you may not normally consume. Mayonnaise can be made or purchased with heart-healthy oils. Lower fat versions are available if your health requires limited fat intake. Mayonnaise usually contains more unsaturated fat than saturated fat. Research on 14,806 adults with heart disease has also shown that moderate egg consumption (eating one egg daily) is not associated with heart disease risk overall. There is significantly less than one egg in a tablespoon of mayonnaise.

Mayonnaise Health Benefits

Positive Impact on Heart Health

Mayonnaise is mostly unsaturated fats (mono- and polyunsaturated fat). Unsaturated fats are healthy fats that provide beneficial effects on our bodies. These fats are less likely to promote insulin resistance, inflammation, and fat storage. Eating unsaturated fats (especially polyunsaturated fat) in place of saturated fats reduces your risk of heart disease.

Contains Omega-3 Fats

Besides monounsaturated and polyunsaturated fats, other healthy fats include omega-3 fatty acids. Alternative-oil mayonnaise or those enriched with flaxseed oil contain higher omega-3 fatty acids. Omega 3 fatty acids reduce cardiovascular disease risk. Some healthy fats include olive oil, avocados, avocado oil, flaxseed oil, nuts, and seeds.

Helps You Eat More Vegetables

Adding heart-healthy fats can increase your vegetable (and other healthy food) intake. If you can’t stand the taste of vegetables by themselves, adding a little fat can enhance the flavor, help you absorb vitamins and minerals, and get you to eat them. Raw cabbage or slaw flavor is boosted with mayonnaise. A little bit of fat can go a long way in helping you eat more vegetables.

Mayonnaise Health Potential Side Effects

Calorie Dense

One tablespoon of regular mayonnaise contains 100 calories. Depending on how much you are eating, this condiment could add up along with other calorie-dense foods. Be mindful of your daily food intake to determine if you unknowingly consume large amounts of calorie-dense foods. A food swap here and there can make a big difference in a week or month and help you achieve your health goals.

Might Increase Sugar Intake

Light or fat-free versions of mayonnaise sometimes contain added sugar. Some are lower at 1 g of added sugar. Many condiments, such as barbeque sauce or ketchup, can contain higher added sugar. Check your condiment labels for your total daily added sugar. The American Heart Association recommends a limit for women of 100 calories from added sugar (25 g or six teaspoons). The limit is 150 calories from added sugar (36gm or nine teaspoons) for men.

Might Increase Fat Intake

Consuming traditional mayonnaise in excess could lead to increased fat intake, including saturated fat, which could impact your heart health. Remember, one tablespoon of regular mayonnaise contains 1.5 g of saturated fat. The Dietary Guidelines for Americans recommends limiting saturated fat to less than 10 percent of total calories. This is about 20 to 22 g of saturated fat daily for people consuming 1,800 to 2,000 calories.

Is Light Mayo Healthy?

Light or reduced-fat mayo can be a healthy substitute for people on a lower-calorie or fat-restricted diet. There are 30 fewer calories per tablespoon, and light mayo often tastes similar to regular mayonnaise for most people. Remember that when fat is removed, it is replaced with a carbohydrate or protein mimic. If you monitor carbohydrates for blood sugar control, you might inadvertently consume more carbohydrates with a light or reduced-fat mayo. Mayonnaise can be easily found and is dairy-free and gluten-free for individuals with food sensitivities or allergies. It can be an ideal substitute for milk-based condiments. Check the label for added sugar or carbohydrate changes and allergens like gluten or dairy. Some light versions use a gluten or dairy-containing substitute for fat.

Is Mayonnaise Good for Weight Loss?

Weight loss occurs due to many factors, including increased muscle mass or exercise, a reduction of calories, better sleep routines, and stress management. No one factor causes someone to lose weight, but a cumulation of small changes that can be maintained long-term. Mayonnaise alone will not cause weight gain or loss. You can incorporate mayonnaise into your eating plan in moderation, similar to sugar, chocolate, and other added fats. Choosing a reduced or non-fat version may include more mayonnaise without as many calories as traditional mayonnaise. Incorporating healthy fats with fiber-rich carbohydrates and protein will help stabilize blood sugar levels and prevent cravings for empty-calorie foods. Choosing healthy fat versions of mayonnaise can help you consume more unsaturated fats and even omega-3 fatty acids for some mayo versions. Try making your mayonnaise to accommodate your oil option and ensure it is allergen-friendly.

Homemade Mayonnaise Recipe

Ingredients:

• One large pasteurized egg yolk, room temperature
• ½ teaspoon Dijon or yellow mustard (ensure gluten-free)
• ¼ teaspoon salt
• Ground pepper, to taste
• ¾ cup extra virgin olive oil or avocado oil
• One teaspoon vinegar
• 1 ½ teaspoons lemon juice

Directions:

1. Whisk together yolk, mustard, and salt in a tall cup or jar until combined well.
2. Using an immersion blender or whisking continuously, begin adding oil. Add about ¼ cup of the oil slowly, blending until the mixture thickens.
3. Add vinegar and lemon juice and blend to combine.
4. Add the remaining ½ cup of oil slowly, blending continuously.
5. Whisk in any salt or pepper to taste.
6. Keep covered in the refrigerator for up to one week.

Mayonnaise Alternatives

Many mayonnaise recipe alternatives exist if you want to use different oil or egg substitutes. They are relatively simple changes that can modify the fat content type of fats, increase the protein, or accommodate any food allergies or sensitivities. The alternatives still provide the texture and function of traditional mayonnaise.

Greek Yogurt Mayonnaise

This lower-calorie mayonnaise alternative swaps Greek yogurt for the oil.

Ingredients:

• One cup of plain-fat-free Greek yogurt
• One tablespoon of vinegar
• Two teaspoons of preferred sweetener

Directions:

1. Combine Greek yogurt, vinegar, and preferred sweetener with a whisk until thoroughly blended.
2. Add optional ingredients for more flavor: 1 teaspoon of salt, ½ teaspoon of paprika, and ½ teaspoon of lemon juice.
3. Store covered in the refrigerator for up to one week.

Vegan Mayonnaise

This recipe includes no eggs and uses aquafaba to make mayonnaise.

Ingredients:

• ¼ cup aquafaba (the liquid in a can of cooked chickpeas)
• ¼ teaspoon ground mustard
• ¼ teaspoon salt
• 1 ½ teaspoons vinegar
• One to three teaspoons of brown rice syrup (or stevia, cane sugar, or maple syrup)
• ¾ cup to 1 cup oil (sunflower or avocado oil)

Directions:

1. Add aquafaba to a tall glass with all the ingredients except the oil.
2. Blend on high with an immersion blender.
3. Then, slowly drip the oil into the mixture while blending with an immersion blender on high. Add the oil slowly over 1 to 2 minutes.
4. Move the blender up and down to incorporate some air towards the end. If the mayo is too thin, add more oil.
5. Taste and adjust seasonings to your preference.
6. Use immediately and then transfer to a covered container in the refrigerator. It will thicken more as it cools. Use within two weeks.

Diet Mayonnaise: A Closer Look

1 tbsp of diet mayonnaise (Reduced-calorie or diet, cholesterol-free) contains 49 Calories. The macronutrient breakdown is 8% carbs, 91% fat, and 1% protein. This has a relatively high calorie density, with 333 Calories per 100g.

• Calories: 49
• Fats: 5g
  • Saturated fats: 1g
  • Trans fats: –
• Cholesterol: 0mg
• Sodium: 107mg
• Carbs: 1g
  • Net carbs: 1g
  • Fiber: 0g
  • Sugar: 1g
• Protein: 0.1g

Navigating the Mayonnaise Aisle: Making Healthy Choices

Avocado oil or plant-based? Light or full-fat? Mild chipotle or garlic aioli? The burgeoning mayonnaise aisle has so many alternatives that you may be wondering if your regular mayo needs replacing. But health-wise, mayo’s not bad. Here’s what to know about shopping for the spread.

1. Take your pick of mayos. Most are healthy enough. Most brands of full-fat mayo are Best Bites. Mayo may look creamy, but it has no cream. And because it’s mostly unsaturated vegetable oil and water (plus a touch of egg, vinegar, and salt), a tablespoon of full-fat mayo has just 1 to 1½ grams or so of saturated fat…plus plenty of healthy fats. Sodium is low, too. Typical unflavored mayos range from 70 to 120 milligrams per tablespoon. And most mayos that add sugar contain so little that it shows up as zero or “<1 g” (less than 1 gram) on the Nutrition Facts label.
2. Your mayo doesn’t need an oil change. Don’t let an unfounded fear of soybean, canola, safflower, or sunflower oil steer you toward avocado oil mayos that can cost more than twice as much as a regular mayo. Despite what some “seed oil” critics claim, the best evidence doesn’t show that those oils cause inflammation or other problems. All oils in mayos are largely unsaturated, including avocado or olive. But soybean oil has a bonus: It’s richer in polyunsaturated fats, which can lower LDL (“bad”) cholesterol more than the monounsaturated fats in avocado, olive, and canola oil. But if you still want only avocado or olive oil in your mayo, check the ingredients list before you buy.
3. Go plant-based…or not. Plant-based mayos are no healthier than regular mayos, but if you prefer them, you’ve got plenty of good-tasting options. Regular mayos use egg to keep their oil and water from separating—that is, emulsified. Plant-based mayos use ingredients like pea protein, food starch, chickpea flour, or chickpea cooking water (the “aquafaba"). But unless your diet is 100 percent plant-based (vegan), there’s no benefit in abandoning regular mayo, which contains just a tiny bit of egg.
4. Watching calories? Try a light mayo. There are plenty of reasons to go lower. Maybe you’re adding mayo to a dish like chicken salad or a burger that’s high in calorie density—that is, calories per bite. Maybe you’re trying to lose—or not gain—extra weight. Maybe your dish has so much flavor or so many ingredients that you won’t even notice a difference in taste between regular and light mayo. In that case, try a “light” or “reduced fat” or “30% fewer calories” mayo.
5. Additives to avoid are rare. We found little reason to be concerned about the ingredients in most mayos. Two ingredients that are in many mayos may sound unfamiliar, but we rate them as “safe”: calcium disodium EDTA (which helps prevent oils from going rancid) and sorbic acid or potassium sorbate (which preserves foods).
6. Try flavored mayo. Or make your own. Flavored mayos—think chipotle, sriracha, or garlic—can add a flavor punch to sandwiches or other dishes. Many have a reasonable 90 to 120 mg of sodium per tablespoon.

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