Can You Have Mayonnaise on Atkins? The Low-Carb Guide to This Creamy Condiment

January 4, 2026 •

4 min read

Authentic mayonnaise is crafted from oil, egg yolks, and an acidic element like vinegar or lemon juice, resulting in a condiment that is almost completely free of carbohydrates. This inherent low-carb nature makes it a very promising candidate for the Atkins diet. But can you have mayonnaise on atkins without falling victim to hidden sugars and undesirable additives found in many commercial varieties?

Quick Summary

Mayonnaise is a suitable condiment for the Atkins diet, provided you select a full-fat version without added sugars or make your own at home. Always inspect nutrition labels and ingredient lists carefully to ensure compliance.

Key Points

Label Check: Always read ingredient labels to ensure store-bought mayonnaise is free of hidden sugars, starches, and undesirable oils.
Homemade is Safest: Making your own mayonnaise with healthy oils like avocado or olive oil is the best way to guarantee a low-carb, additive-free condiment.
Avoid Lite Varieties: Many 'lite' or reduced-fat mayonnaises replace fat with sugar and high-carb fillers, making them unsuitable for the Atkins diet.
Approved From Phase 1: Mayonnaise is permitted on the Atkins diet from the very beginning of the Induction phase, provided it has no added sugars.
Moderate Intake: Although low in carbs, mayonnaise is high in calories, so it should be consumed in moderation as part of a balanced diet.
Use Healthy Oils: When making homemade mayo, opt for healthy fats such as avocado or olive oil to maximize nutritional benefits.

Is Mayonnaise Permitted on the Atkins Diet?

Yes, you can have mayonnaise on the Atkins diet, even during the restrictive Induction phase. The Atkins diet focuses on limiting carbohydrate intake while encouraging healthy fats, which perfectly aligns with the nutritional profile of traditional mayonnaise. The key distinction lies between true mayonnaise and the many commercial products that can contain hidden sugars and less desirable ingredients.

Atkins' official guidelines explicitly list mayonnaise as an acceptable food for boosting healthy fat intake. However, it's crucial to understand why certain types of mayonnaise are better than others for your low-carb journey.

The Importance of Reading Mayonnaise Labels

Not all mayonnaise is created equal. The commercial market is flooded with products that may seem low-carb at a glance but contain hidden carbohydrates. Here is a list of what to look for—and what to avoid—when selecting a store-bought mayonnaise for your Atkins diet.

What to look for:

An ingredient list that includes real egg yolks, quality oil (like olive, avocado, or high-oleic safflower oil), and vinegar or lemon juice.
A nutrition label showing 0 grams of net carbs per serving.
Brands that specifically market themselves as 'keto' or 'low-carb' often make better choices.

What to avoid:

Added Sugars: Many brands add sugar or corn syrup to enhance flavor, especially in 'light' or 'fat-free' varieties. Check the ingredient list for sugar, dextrose, or fructose.
Unhealthy Oils: Be wary of cheap, highly processed vegetable oils like soybean or canola oil, which can be high in omega-6 fatty acids. Some brands label themselves with a healthy oil (e.g., 'made with olive oil') but still predominantly use cheaper, less-healthy options.
Modified Starches and Fillers: These can increase the carbohydrate count without adding nutritional value.

Homemade Mayonnaise: The Safest Low-Carb Option

For complete control over your ingredients and to avoid all hidden carbs, making your own mayonnaise at home is the best solution. It's surprisingly easy and only takes a few minutes with an immersion blender.

Here’s a simple recipe for Atkins-friendly homemade mayonnaise:

Ingredients:
- 1 large egg (at room temperature)
- 1 cup avocado oil or olive oil
- 1 tbsp lemon juice or apple cider vinegar
- 1 tsp Dijon mustard
- Salt and pepper to taste
Instructions:
1. Place the egg, lemon juice, mustard, and seasonings into a tall, wide-mouthed jar.
2. Pour the oil on top of the other ingredients.
3. Insert an immersion blender to the bottom of the jar, covering the egg yolk.
4. Blend on high speed, holding the blender still until the mixture starts to emulsify from the bottom up.
5. Once you see the mayonnaise forming, slowly lift the blender up and down until all the oil is incorporated and the mayo is thick and creamy.
6. Store in an airtight container in the refrigerator for up to one week.

Comparison Table: Store-Bought vs. Homemade Mayonnaise


Feature	Full-Fat Store-Bought	'Lite' Store-Bought	Homemade Atkins Mayo
Carb Count	Typically 0-1g net carbs per tbsp.	Often higher due to added sugars.	Close to 0g net carbs per tbsp.
Ingredient Quality	Can contain processed oils and additives.	Usually contains added sugars and starches.	Uses high-quality oils and no additives.
Control	Limited; must rely on label information.	Very limited; additives are common.	Complete control over every ingredient.
Cost	Varies widely by brand and quality.	Generally lower than premium options.	Cost-effective with higher quality ingredients.
Flavor	Consistent, but can be bland.	Often sweeter and less rich.	Fresh, rich, and highly customizable.

Using Mayonnaise on Your Atkins Journey

Incorporating mayonnaise into your Atkins diet adds healthy fats and moisture to meals. It's a versatile ingredient that can enhance many low-carb dishes. Here are a few ways to use it:

Dressings: Create creamy dressings for salads using mayonnaise as a base with a splash of vinegar or lemon juice.
Dips: Mix with spices to create a low-carb dip for approved vegetables like celery and bell peppers.
Binders: Use it as a binder for chicken or tuna salad, or as a creamy base for deviled eggs.
Spreads: Use it as a spread on lettuce wraps or as a condiment for your protein sources.

Conclusion

Mayonnaise is a welcome and delicious addition to the Atkins diet, compatible with even the most restrictive phases. However, the crucial takeaway is that not all mayo products are created equally. Your best bet is to opt for a quality, full-fat brand with zero added sugars and healthy oils, or to take matters into your own hands by making a fresh batch at home. By reading labels carefully and avoiding 'lite' or fat-free versions laden with sweeteners, you can enjoy this versatile condiment without compromising your low-carb goals.

For more detailed information on acceptable foods and guidelines for each phase, you can consult the official Atkins resources.

Official Atkins Website

Where to Find Atkins-Friendly Mayonnaise

Finding compliant mayonnaise at the grocery store requires diligence. Look in the natural foods aisle or sections dedicated to low-carb and keto products. Alternatively, a variety of options can be found online. Some trusted brands often include:

Chosen Foods Avocado Oil Mayo
Primal Kitchen Avocado Oil Mayo
Sir Kensington's Avocado Oil Mayonnaise

Remember to always double-check the ingredient list, as formulations can change over time. With the right choice, you can continue to enjoy the creamy, rich flavor of mayonnaise on your Atkins diet.

Frequently Asked Questions

You can have full-fat mayonnaise that contains no added sugar or modified starches. It's crucial to read the ingredient list carefully, as many commercial brands add hidden sugars.

No, you should avoid 'lite' and reduced-fat mayonnaise. These products often replace fat with added sugars and fillers to improve flavor and texture, which increases their carbohydrate content.

Yes, mayonnaise is permitted during the Induction phase, as long as you choose a sugar-free, full-fat version. The Atkins diet allows for certain healthy fats to support the metabolic process.

While it is low in carbs, mayonnaise is calorie-dense. The official Atkins guidelines suggest consuming up to 3 tablespoons daily of approved fats during the Induction phase, but this should be adjusted based on your overall daily calorie goals.

When checking a mayonnaise label, look for added sugars (listed as sugar, corn syrup, or dextrose), low-quality oils (soybean, canola), and any modified food starches. A clean label should list only oil, eggs, vinegar/lemon juice, and seasonings.

If you are concerned about store-bought options, you can use other approved fats and condiments. Alternatives include olive oil and vinegar for dressings, avocado, sour cream, or making your own simple aioli.

Yes, homemade mayonnaise is an excellent option for the Atkins diet. It allows you to control all ingredients, ensuring no added sugars or undesirable oils are included. It is simple to make and tastes fresher than store-bought versions.