Mayonnaise: Calories, Nutrition Facts and Health Guide
A creamy, high-fat condiment that adds richness to sandwiches and salads but requires careful portion control for health-conscious eating.
Quick Nutrition Facts
Per 1 Tablespoon (15g)
| Nutrient | Amount |
|---|---|
| Calories | 57 kcal |
| Protein | 0.1g |
| Carbohydrates | 3.6g |
| Sugars | 1g |
| Fat | 5g |
| Saturated Fat | 0.7g |
| Sodium | 107mg |
| Cholesterol | 4mg |
Per 100g: 390 kcal | Fat: 33.4g | Carbs: 23.9g | Protein: 0.9g
Macronutrient Breakdown
NUTRITIONIST INSIGHT
Mayonnaise is 75% fat by calories, making it extremely calorie-dense. One tablespoon seems small but packs 57 calories. For sandwiches and salads, measure portions carefully or substitute with Greek yogurt for similar creaminess with more protein and fewer calories.
Myth Busters
MYTH #1: Mayonnaise is Unhealthy and Should Be Avoided
TRUTH: Mayonnaise isn't inherently unhealthy - it provides unsaturated fats and vitamin E. The issue is portion size and frequency. Used in moderation (1 tablespoon), mayo can fit into balanced diets. Problems arise when people use 3-4 tablespoons per sandwich, adding 170-228 calories from a single condiment.
MYTH #2: All Mayonnaise Has the Same Nutritional Value
TRUTH: Nutrition varies significantly by type. Regular mayo: 390 kcal/100g; light mayo: 180 kcal/100g; olive oil mayo: 400 kcal/100g but with better fat quality. Check labels - some brands add significant sugar (up to 6g per serving), while others use minimal sweeteners.
MYTH #3: Mayonnaise Causes High Cholesterol
TRUTH: Dietary cholesterol from egg yolks in mayo (26mg per 100g) has minimal impact on blood cholesterol for most people. The real concern is high calorie and saturated fat intake leading to weight gain, which does affect cholesterol levels. Trans fats in some commercial brands pose greater cardiovascular risk.
MYTH #4: Low-Fat Mayonnaise is Always Healthier
TRUTH: Low-fat versions often compensate with added sugars, starches, and thickeners to maintain texture. Some have similar or higher carbs than regular mayo. For diabetes management or blood sugar control, full-fat mayo in smaller portions may be preferable to low-fat versions with added sugars.
MYTH #5: Homemade Mayonnaise is Much Healthier
TRUTH: Homemade mayo has similar calories and fat since it's still oil-based. The advantage is controlling oil quality (use olive/avocado oil) and avoiding preservatives and added sugars. Calorie content remains high (around 700 kcal per 100g for homemade) - it's not a low-calorie solution.
MYTH #6: Vegan Mayonnaise is Lower in Calories
TRUTH: Vegan mayo typically has the same or slightly higher calories (350-450 kcal per 100g) as traditional mayo since it's still primarily oil. The benefit is avoiding cholesterol and animal products, not calorie reduction. Check labels - some vegan versions add extra sugar.
NutriScore by Health Goals
| Health Goal | NutriScore | Why This Score? |
|---|---|---|
| Weight Loss |  | 57 calories per tablespoon adds up quickly. 2-3 tablespoons = 114-171 calories. Hinders calorie deficit. Use light mayo or Greek yogurt substitute. |
| Muscle Gain |  | Provides easy calories and healthy fats for bulking but minimal protein (0.1g per tbsp). Better to get calories from protein-rich sources. Acceptable in moderation during calorie surplus. |
| Diabetes Management | | Some brands contain added sugars (6g per serving). High fat slows digestion but calories add to weight gain risk. Choose sugar-free varieties, limit to 1 tablespoon. |
| PCOS Management | | High calorie density promotes weight gain. Added sugars worsen insulin resistance. Omega-6 fats may increase inflammation. Limit severely or substitute with avocado. |
| Pregnancy Nutrition | | Provides healthy fats but high sodium (107mg per tbsp) and calories. Pasteurized commercial mayo is safe; avoid homemade with raw eggs. Limit to 1 tablespoon to control calorie intake. |
| Heart Health | | High in polyunsaturated fats (omega-6) which in excess may promote inflammation. High sodium (711mg per 100g). Choose olive oil-based versions with better omega-3 to omega-6 ratio. |
PERSONALIZED NUTRITION
Track your meals with NutriScan to see how mayonnaise fits your daily calorie and macro goals!
Portion Control & Smart Usage
Understanding serving sizes helps incorporate mayonnaise sensibly without derailing health goals.
Visual Portion Guide
- 1 teaspoon (5g) = 19 calories | Size of a dice
- 1 tablespoon (15g) = 57 calories | Size of a poker chip
- 2 tablespoons (30g) = 114 calories | Size of a ping-pong ball
- 1/4 cup (60g) = 234 calories | Size of an egg
Smart Swaps to Reduce Calories
Maintaining flavor while cutting calories significantly:
- 🥛 Greek Yogurt - 59 kcal per 100g vs 390 for mayo; add lemon juice and mustard for tang
- 🥑 Mashed Avocado - 160 kcal per 100g; provides fiber, potassium, healthy monounsaturated fats
- 🍋 Hummus - 166 kcal per 100g; adds protein (8g per 100g) and fiber
- 🥄 Light Mayonnaise - 180 kcal per 100g; 54% calorie reduction while maintaining similar taste
This combination not only reduces calories but provides more micronutrients and protein for satiety.
Cultural Significance
Mayonnaise originated in 18th-century Europe, with disputed origins between France and Spain.
Historical Context:
- First documented recipe appeared in 1756 Spanish cookbook
- Named after Port Mahon in Menorca, Spain, or French word "moyeu" (egg yolk)
- Became commercial staple in early 1900s when Hellmann's launched in New York
- Japanese Kewpie mayo (1925) introduced unique umami-rich version with rice vinegar
In India:
- Introduced during British colonial period
- Adapted into Indian fusion dishes: mayo-based tandoori wraps, corn mayo sandwiches
- Popular in street food: mayo-topped pizza, corn chaat with mayo drizzle
- Indian brands add spices (chili, chat masala) for localized flavor profiles
Global Impact:
- Consumed in 140+ countries with regional variations
- Japan consumes 1.5kg per person annually (highest globally)
- American staple: used in 60% of U.S. households
- Base for numerous derivative sauces: aioli, tartar sauce, fry sauce, Russian dressing
Compare & Substitute
Mayonnaise vs Similar Condiments (Per 100g)
| Nutrient | 🥄 Mayonnaise | 🥛 Greek Yogurt | 🥑 Avocado | 🥫 Hummus |
|---|---|---|---|---|
| Calories | 390 kcal | 59 kcal | 160 kcal | 166 kcal |
| Carbs | 23.9g | 3.6g | 8.5g | 14.3g |
| Fiber | 0g | 0g | 6.7g | 6g |
| Protein | 0.9g | 10g | 2g | 8g |
| Fat | 33.4g | 0.4g | 15g | 10g |
| Sodium | 711mg | 36mg | 7mg | 379mg |
| Vitamin E | 3.6mg | trace | 2.1mg | 0.5mg |
| Best For | Flavor depth | Weight loss, high protein | Heart health, nutrients | Protein, Mediterranean |
Frequently Asked Questions
Is mayonnaise bad for weight loss?
Yes, mayonnaise is calorie-dense and can significantly hinder weight loss if not portioned carefully. At 390 kcal per 100g and 57 calories per tablespoon, it's easy to consume 150-200 calories from mayo alone in a single sandwich.
Better approach: Use 1 tablespoon maximum (57 calories); substitute half the mayo with Greek yogurt; measure with a tablespoon rather than spreading freely; choose light mayo (35 calories per tbsp).
Can diabetics eat mayonnaise?
Diabetics should be cautious with regular mayonnaise due to added sugars in many brands. Check labels carefully - some contain 6g sugar per serving which can spike blood glucose.
Best practices: Choose sugar-free or no-added-sugar varieties; limit to 1 tablespoon; avoid pairing with high-carb foods like white bread; opt for olive oil-based mayo with lower omega-6 content; monitor blood sugar response after consumption.
What makes mayonnaise so high in calories?
Mayonnaise is primarily oil (70-80% by volume), making it extremely calorie-dense. Oil contains 9 calories per gram - more than double the calories of protein or carbohydrates (4 calories per gram).
The emulsion process combines oil with egg yolks and vinegar, creating a thick texture that concentrates calories in small portions. A single tablespoon packs 5g fat and 57 calories despite its small volume.
Is mayonnaise healthy or unhealthy?
Mayonnaise isn't inherently unhealthy but should be consumed in moderation. It provides vitamin E (antioxidant), unsaturated fats for vitamin absorption, and omega-6 fatty acids.
Health concerns: High calorie density promotes weight gain if overused; high sodium (711mg per 100g) may raise blood pressure; excessive omega-6 intake without balancing omega-3 may promote inflammation; some brands contain trans fats and added sugars.
Healthier choices: Olive oil or avocado oil-based mayo; brands without added sugars; homemade versions with quality oils; portion-controlled single-serve packets.
What are the best low-calorie alternatives to mayonnaise?
Greek Yogurt (59 kcal per 100g): Mix plain Greek yogurt with lemon juice, Dijon mustard, and garlic powder for mayo-like creaminess with 85% fewer calories and 10g protein per 100g.
Mashed Avocado (160 kcal): Provides healthy monounsaturated fats, fiber (6.7g), and potassium (485mg) with 59% fewer calories than mayo.
Hummus (166 kcal): Offers protein (8g) and fiber (6g) with Middle Eastern flavor; works well in wraps and as veggie dip.
Light Mayo (180 kcal): Maintains similar taste with 54% calorie reduction; some brands achieve this without excessive sugar additions.
How much mayonnaise can I eat per day?
General guideline: Limit to 1-2 tablespoons (15-30g) daily for adults, providing 57-114 calories.
Weight loss: Maximum 1 tablespoon (57 calories) daily; consider skipping entirely or using 1-2 times weekly.
Diabetes/PCOS: 1 tablespoon maximum; choose sugar-free varieties; don't consume daily.
Pregnancy: 1-2 tablespoons of pasteurized commercial mayo only; avoid homemade versions with raw eggs.
Exceeding 3-4 tablespoons daily (171-228 calories) increases cardiovascular disease risk due to high calorie, sodium, and omega-6 intake.
Does mayonnaise raise cholesterol?
Dietary cholesterol in mayonnaise (26mg per 100g from egg yolks) has minimal direct impact on blood cholesterol for most people. However, high calorie content can lead to weight gain, which does raise LDL (bad) cholesterol levels.
Real concerns: Trans fats in some commercial brands directly raise LDL cholesterol; high omega-6 fatty acid intake may promote inflammation; excessive calories contribute to obesity, a major cholesterol risk factor.
Better choices: Olive oil-based mayo with healthier fat profile; portion control to prevent weight gain; pair with fiber-rich foods to improve cholesterol absorption.
Is homemade mayonnaise healthier than store-bought?
Homemade mayonnaise offers quality control - you choose the oil type (olive, avocado) and avoid preservatives, stabilizers, and added sugars. However, calorie content remains similar or higher (around 700 kcal per 100g) since it's still primarily oil.
Advantages: Better fat quality; no preservatives; freshness; customizable flavors.
Disadvantages: Raw egg risk (use pasteurized eggs); spoils quickly (3-4 days refrigerated); still very high in calories; requires careful food safety practices.
Verdict: Homemade isn't a low-calorie solution but offers better ingredient quality. Commercial mayo is convenient and safer regarding food poisoning.
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