Mayonnaise is a creamy, flavorful condiment made from a simple blend of eggs, oil, and vinegar or lemon juice. Known for its smooth texture and rich taste, mayo is a staple in many kitchens, often used in sandwiches, salads, and dressings.
Whether it’s slathered on a BLT or mixed into a potato salad, mayonnaise enhances the flavor and adds a satisfying richness to dishes. But as with many popular foods, the question arises: is mayo healthy?
While mayo is undeniably delicious, it’s essential to consider its nutritional profile and potential health impacts. In this article, we’ll explore the nutritional content of mayonnaise, examine its health benefits and drawbacks, and discuss healthier alternatives for those who enjoy this classic condiment.
We’ll dive into how mayonnaise fits into a balanced diet, and whether there are ways to enjoy it without the guilt. So, let’s break it down and determine whether mayo deserves a place in your kitchen—without compromising your health goals.
What Is Mayonnaise Made Of?

Mayonnaise is traditionally made with just a few simple ingredients: eggs, oil, and either vinegar or lemon juice. The eggs serve as an emulsifier, helping the oil and vinegar combine into a smooth, creamy texture.
The oil used is often soybean or canola oil, both of which are inexpensive and have a neutral flavor. Vinegar or lemon juice adds acidity, balancing the richness of the oil and enhancing the flavor.
In commercial mayonnaise, however, the ingredient list can get more complex. Many brands add preservatives, stabilizers, and sugar to improve shelf life and flavor.
These additives can impact the overall nutritional profile, especially with added sugars and unhealthy fats.
Variations on Traditional Mayo
As the demand for healthier options grows, several variations of traditional mayonnaise have emerged. One popular alternative is avocado oil mayonnaise, which replaces the typical vegetable oils with heart-healthy avocado oil, rich in monounsaturated fats.
Another option is olive oil mayonnaise, made using extra virgin olive oil, which offers additional antioxidant benefits and healthier fats.
For those following plant-based diets or with egg allergies, vegan mayonnaise is available. Vegan mayo is typically made with plant-based ingredients like soy protein or aquafaba (chickpea brine) as the emulsifier, and often uses oils like sunflower or avocado oil.
These alternatives cater to a wider range of dietary preferences while offering similar creamy textures without animal products.
Whether you’re looking for a more natural version or a vegan-friendly choice, the variety of mayo options today allows for customization of flavor and nutrition to suit personal preferences.
Nutrition Facts of Mayonnaise
Mayonnaise is a calorie-dense condiment, with roughly 90 to 100 calories per tablespoon, depending on the brand and type. The majority of these calories come from fat, which makes mayonnaise a rich source of energy.
The fat content in mayonnaise is primarily from the oils used in its production, with a mix of monounsaturated, polyunsaturated, and saturated fats.
Fat Content
- Total Fat: A typical tablespoon of mayonnaise contains about 10 grams of fat, which is the bulk of its caloric value.
- Saturated Fat: Of the 10 grams of total fat, around 1 to 2 grams come from saturated fat. This type of fat is typically found in the egg yolks and oils like soybean and canola oil.
- Omega-6 Fatty Acids: Commercial mayonnaises, especially those using soybean or corn oil, are rich in omega-6 fatty acids, which are essential for the body but should be balanced with omega-3s to avoid inflammation when consumed in excess.
Cholesterol and Sodium
- Cholesterol: Regular mayonnaise contains approximately 5 milligrams of cholesterol per tablespoon, primarily from the egg yolks.
- This level is considered low, but for those with heart health concerns, it can accumulate with high intake.
- Sodium: A tablespoon of mayonnaise can have around 80 to 100 milligrams of sodium, which may seem small but adds up quickly when used in larger quantities.
Vitamins and Nutrients
Mayonnaise offers small amounts of vitamins, including:
- Vitamin E: A potent antioxidant that supports skin and eye health.
- Vitamin K: Important for bone health and blood clotting.
However, the concentrations of these vitamins are minimal and don’t significantly contribute to your daily intake
Comparison Table: Regular Mayo, Low-Fat Mayo, and Avocado Oil Mayo
Type | Calories (per tbsp) | Total Fat (g) | Saturated Fat (g) | Cholesterol (mg) | Sodium (mg) | Vitamin E (mg) | Vitamin K (mcg) |
Regular Mayonnaise | 90-100 | 10 | 1-2 | 5 | 80-100 | 0.1-0.2 | 0-5 |
Low-Fat Mayonnaise | 35-50 | 2-5 | 0.5-1 | 0 | 80-90 | 0.1 | 0-5 |
Avocado Oil Mayo | 100-120 | 10-12 | 1-1.5 | 5 | 80-90 | 1.0 | 5-7 |
While the low-fat mayo offers fewer calories and fat, it typically contains added sugars or artificial ingredients to maintain taste and texture. Avocado oil mayo is a healthier alternative, offering more beneficial fats and antioxidants, although it remains calorie-dense.
In summary, mayonnaise is a high-calorie, fat-rich condiment, but its nutritional profile can vary significantly depending on the type. When considering its health impact, it’s essential to balance it within your overall diet, especially for those watching their fat or sodium intake.
Is Mayo Healthy or Unhealthy?
Mayonnaise often gets a bad reputation—but the truth lies in the details of its ingredients, fat profile, and how much you consume.
Calories and Fat Content
A single tablespoon of regular mayonnaise contains around 90–100 calories and 10 grams of fat. It’s calorie-dense because it’s primarily made of oil, which is pure fat. This means mayo can quickly add up if used generously—especially in sandwiches, dressings, or dips.
Nutrient Profile
While calorie-heavy, mayo also delivers a few essential nutrients when made with quality oils:
- Vitamin E: An antioxidant that protects your cells
- Vitamin K: Important for blood clotting and bone health
- Omega-6 fatty acids: Present in large amounts (from soybean or vegetable oils)
However, excessive omega-6 without a proper omega-3 balance may contribute to inflammation in some individuals.
Good Fat vs Bad Fat
- Healthy Fats: When mayo is made with olive oil, avocado oil, or other unsaturated fats, it can offer heart-healthy benefits.
- Unhealthy Fats: Commercial mayo often uses refined oils like soybean or canola oil, which may be high in omega-6 and low in omega-3.
- Watch for trans fats: Older or lower-quality brands may include hydrogenated oils—avoid these entirely.
Portion Size & Frequency Matter
Even the healthiest mayo becomes a problem if overused.
Use it in moderation—a tablespoon can go a long way as a spread or base for homemade dressings. Incorporate it occasionally rather than daily, and opt for healthier versions when possible.
Mayo isn’t inherently unhealthy, but it’s high in calories and fats, so moderation is key. Quality and quantity make all the difference.

Mayonnaise is a rich, creamy condiment that often graces our sandwiches, salads, and dips. While it is undeniably delicious, the question of whether mayonnaise is healthy is one worth exploring, especially considering its high-fat content.
Pros of Mayo in Moderation
1. Source of Healthy FatsOne of the standout benefits of mayonnaise, especially when made with healthy oils like olive oil or avocado oil, is that it is a good source of healthy fats. Both of these oils are rich in monounsaturated fats—a type of healthy fat known to support heart health, reduce inflammation, and improve cholesterol levels. For example:
- Olive oil mayo contains oleic acid, which may help lower LDL cholesterol (the “bad” cholesterol) while maintaining HDL cholesterol (the “good” cholesterol).
- Avocado oil mayo is also packed with heart-healthy fats and offers an additional boost of antioxidants, including vitamin E, which supports skin and eye health.
2. Contains Fat-Soluble Vitamins
Mayonnaise is a notable source of fat-soluble vitamins such as vitamin E and vitamin K. Vitamin E acts as an antioxidant, helping to protect cells from oxidative stress, while vitamin K plays an essential role in bone health and blood clotting. These vitamins, due to their fat-soluble nature, are best absorbed when paired with fat, making mayo an excellent vehicle for their delivery.
3. Fits into Low-Carb or Keto Diets
For those following a low-carb or keto diet, mayo is a great option. Traditional mayonnaise is very low in carbohydrates and, when made with healthy oils, can fit perfectly into the high-fat, low-carb macronutrient profile required for these diets. Keto-friendly mayo can be easily incorporated into meals like salads, sandwiches (on low-carb bread), and as a dip for vegetables.
Health Concerns
1. High in Calories and Fats
On the downside, mayonnaise is incredibly calorie-dense, with approximately 90-100 calories per tablespoon. This can add up quickly, especially when used liberally on sandwiches, burgers, or in dressings. If consumed in excess, these calories and fats can contribute to weight gain, particularly if the overall diet lacks balance. For individuals watching their calorie intake or trying to lose weight, moderation is key.
2. High Omega-6 to Omega-3 Ratio
Traditional mayonnaise, made with oils like soybean or corn oil, is rich in omega-6 fatty acids. While omega-6s are essential for the body, modern diets tend to have an imbalanced ratio of omega-6 to omega-3 fatty acids (found in foods like fish and flaxseeds). Excess omega-6 intake, especially in the absence of omega-3s, can promote inflammation in the body, which is linked to various chronic diseases like heart disease, arthritis, and diabetes. The high omega-6 content in conventional mayo can be a concern if consumed regularly without balancing it with omega-3-rich foods.
3. May Contain Added Sugar, Preservatives, or Hydrogenated Oils
Many commercially available mayonnaises contain added sugar, preservatives, and even hydrogenated oils (trans fats), which are detrimental to health. Trans fats have been shown to raise bad cholesterol levels and increase the risk of heart disease. Always read the ingredient list on store-bought mayo to avoid these unhealthy additives, and look for options that are free from artificial ingredients.
Considerations for Specific Diets
1. Keto Diet
Mayonnaise is an excellent condiment for those on a keto diet, as it fits well into the high-fat, low-carbohydrate requirements. To ensure you’re reaping the benefits of healthy fats, choose mayo made with oils like avocado oil or olive oil. These oils not only meet the fat content needs of the keto diet but also provide anti-inflammatory omega-3s and antioxidants.
2. Heart Health
While mayo can offer heart-healthy fats when made with olive or avocado oils, it may not be the best option for those who are trying to manage heart disease or high cholesterol. Mayo made with highly processed oils like soybean or canola oil, which contain a high amount of omega-6 fatty acids, can potentially increase inflammation and worsen cholesterol ratios. For those concerned with heart health, it’s best to limit the intake of traditional mayo or opt for versions made with heart-healthy oils.
3. Vegan Diets
For individuals following a vegan diet, traditional mayonnaise is not an option because it contains eggs. However, vegan mayo has become a popular alternative. Vegan mayo typically uses ingredients like aquafaba (the liquid from canned chickpeas), tofu, or other plant-based emulsifiers in place of eggs. It’s an excellent substitute for traditional mayo without sacrificing the creamy texture and flavor, and it can still be used in the same ways.
Comparison to Other Condiments
- Mayo vs. Butter: While both mayo and butter are high in fat, mayo is generally lower in saturated fat compared to butter, especially if made with healthier oils. Mayonnaise also provides more vitamins, such as vitamin E and K, while butter is primarily a source of saturated fat and cholesterol.
- Mayo vs. Mustard: Mustard is a low-calorie condiment with no fat, making it a healthier alternative if you’re concerned about calories or fat intake. It’s also lower in sodium compared to mayonnaise. However, mustard doesn’t offer the same fat-soluble vitamins or healthy fats as mayo. If you’re aiming for a low-fat or calorie-reduced option, mustard is a better choice.
- Mayo vs. Yogurt-Based Dressings: Yogurt-based dressings (like ranch or tzatziki) offer a lighter, lower-calorie alternative to mayonnaise, with the added benefits of probiotics. Yogurt also contains calcium and protein, which are lacking in mayo. However, if you’re looking for the same creamy texture and richness, mayo made with healthy oils may be the preferable choice, though it should be consumed in moderation.
So, is mayonnaise healthy? The answer depends on several factors, including how much you eat, the type of mayo you choose, and your individual health goals. In moderation, mayonnaise can be a source of healthy fats, fat-soluble vitamins, and a good fit for specific diets like keto
Healthier Mayo Alternatives
While traditional mayonnaise is creamy and flavorful, it’s not always the healthiest choice due to its high calorie and fat content. Fortunately, there are several healthier mayo alternatives that offer similar texture and taste but with added nutritional benefits or fewer concerns about unhealthy fats. Let’s explore some of these alternatives:
1. Homemade Mayo with Olive Oil or Avocado Oil
Making your own mayo at home is a fantastic way to control the ingredients, allowing you to opt for healthier oils like olive oil or avocado oil. Both oils are rich in monounsaturated fats, which are heart-healthy and anti-inflammatory. They also contain antioxidants and vitamins like vitamin E and vitamin K, making your homemade mayo a more nutritious option compared to store-bought versions made with highly processed oils like soybean or canola oil.
How to Make It: Combine egg yolks, mustard, lemon juice, and a pinch of salt. Gradually drizzle in olive or avocado oil while blending until the mixture emulsifies into a creamy consistency. This homemade version can be customized with additional flavors like garlic, herbs, or spices.
2. Greek Yogurt-Based Spreads
For a lighter and tangier alternative, Greek yogurt makes an excellent substitute for mayo in spreads and dressings. Greek yogurt is naturally high in protein and offers probiotics that benefit gut health. It’s also much lower in calories and fat compared to traditional mayo.
Greek Yogurt Mayo: You can create a creamy spread by mixing Greek yogurt with a bit of olive oil, lemon juice, and mustard. This provides a mayo-like consistency with the added benefit of gut-friendly probiotics and more protein per serving.
3. Hummus or Mashed Avocado
Both hummus and mashed avocado offer creamy textures and healthy fats, making them excellent mayo substitutes for sandwiches, wraps, or as a base for dressings.
- Hummus is made from chickpeas and tahini, and it’s rich in fiber, protein, and healthy fats. It’s a nutrient-packed option that can easily replace mayo in most recipes, especially in veggie wraps, sandwiches, or salads.
- Mashed avocado provides monounsaturated fats and is packed with vitamins like vitamin E and vitamin C, making it a great alternative to mayo for those seeking a creamy, nutrient-dense option. It works especially well as a spread for toast, wraps, or in salads.
4. Light or Vegan Mayo
If you’re looking for a lighter mayo or a vegan alternative, both options are available on the market. These versions are often made with plant-based oils, such as sunflower or canola oil, and typically have fewer calories than traditional mayo. However, some light or vegan mayos may contain added sugars, starches, or preservatives to enhance flavor and texture. While they are lower in fat, it’s important to check the labels for any unwanted additives.
- Vegan mayo: Made without eggs, this is a good option for people on plant-based diets. It often uses aquafaba (the liquid from chickpeas) or tofu to create a creamy texture. Some vegan mayo brands also make use of healthier oils like olive oil, but be mindful of added sugar or starch.
Switching to healthier mayonnaise alternatives can be an easy way to reduce calories, improve nutrient intake, and cater to specific dietary needs. Whether you’re looking for a lower-fat option like Greek yogurt-based mayo or a plant-based alternative like hummus or avocado, there are plenty of options to suit your tastes.
How to Include Mayo in a Healthy Diet
Mayonnaise can certainly have a place in a healthy diet when used mindfully and in moderation. Here are some tips on how to include mayo without going overboard on calories and fats:
1. Portion Control Tips
Since mayo is calorie-dense, it’s important to practice portion control. Instead of slathering it on every sandwich or salad, try using a smaller amount. One teaspoon of mayo can go a long way in providing flavor without excess calories. Alternatively, mixing mayo with healthier ingredients such as Greek yogurt, avocado, or hummus can help reduce the amount of mayo needed while still keeping the creamy texture. This also adds extra nutrition, such as protein or healthy fats, without compromising taste.
2. Combine with Healthy Ingredients
Mayo can be part of a balanced meal when paired with nutritious ingredients. For example, use it as a base for healthy tuna, egg, or chicken salads. These salads can be loaded with leafy greens like spinach, kale, or arugula for added fiber and vitamins. The mayo adds flavor, while the vegetables and lean protein provide essential nutrients. You can also make a mayo-based coleslaw by combining cabbage, carrots, and a lighter mayo alternative like Greek yogurt, creating a nutrient-packed side dish.
3. Mayo-Based Dips and Dressings
Mayo also works well in dips and dressings when combined with herbs and spices for added flavor. For example, you can make a light ranch dressing by mixing mayo with fresh herbs like parsley, chives, and dill, plus a splash of lemon juice or vinegar. This adds flavor to your salads or serves as a dip for fresh vegetables like carrots, cucumber, and celery.
When used strategically and in moderation, mayo can be a flavorful and versatile addition to a healthy diet. Just remember to balance it with nutrient-rich ingredients and be mindful of portion sizes to avoid excess calories and fats.
FAQs
Is mayonnaise bad for your heart?
Traditional mayonnaise, especially those made with unhealthy oils like soybean or canola, can be high in omega-6 fats, which may promote inflammation. If consumed in excess, it could negatively affect heart health. Choosing mayo made with healthier oils, like olive or avocado, can be a better option for heart health.
Can I eat mayo every day?
Eating mayo daily is not inherently harmful, but portion control is key. Mayonnaise is high in calories and fat, so consuming it regularly can contribute to weight gain or an imbalance of fats. Moderation and choosing healthier versions are essential.
What’s the healthiest mayonnaise brand?
The healthiest mayonnaise brands are those made with olive oil, avocado oil, or egg-free vegan options. Look for products with minimal additives, preservatives, and no added sugar. Brands like Primal Kitchen and Chosen Foods offer better-quality mayo alternatives.
Is light mayo better than regular mayo?
Light mayo is typically lower in calories and fat compared to regular mayo. However, it may contain added sugar or artificial ingredients to compensate for the reduced fat. If you’re looking for a healthier option, consider mayo made with healthier oils or Greek yogurt-based alternatives.
Is mayonnaise OK for a keto diet?
Yes, mayonnaise is keto-friendly as it is high in fats and low in carbohydrates. However, it’s important to choose mayo made with healthy oils like avocado or olive oil. Avoid mayo with added sugars, which could derail your keto goals.
What’s a good vegan substitute for mayo?
A good vegan substitute for mayo includes avocado, hummus, or tahini. These options are creamy, rich in healthy fats, and free from animal products. Vegan mayo, made from plant-based ingredients like soy or aquafaba, is also a popular alternative.
The Verdict – Is Mayo Healthy?
Mayonnaise isn’t inherently unhealthy, but like many high-calorie foods, it should be consumed in moderation. Is mayo healthy? The answer depends on factors such as the type of mayo and portion sizes.
Traditional mayonnaise made with unhealthy oils or added sugars may have negative health effects when overused, especially for those watching their weight or managing heart health. However, when enjoyed sparingly, mayo can fit into a balanced diet, especially if made with healthier oils like olive or avocado oil.
Quality matters, too. Opting for mayo made with higher-quality ingredients and lower amounts of preservatives can make a difference in your overall health. For those who consume mayo frequently, trying healthier mayo alternatives such as olive oil mayo or avocado mayo can provide a nutritious boost without sacrificing flavor. These options offer healthier fats and sometimes fewer additives.
Ultimately, is mayo healthy? Yes, but only when used in moderation and with mindful choices. By controlling portions and choosing healthier versions, you can enjoy the creamy, flavorful addition to your meals without compromising your health goals.