Does Mayo Break Ketosis? The Definitive Guide to Choosing a Keto-Friendly Condiment

November 5, 2025 •

4 min read

Did you know that despite its creamy texture, classic full-fat mayonnaise is naturally a high-fat, low-carb food, making it fundamentally compatible with a ketogenic diet? However, the answer to "Does mayo break ketosis?" isn't a simple yes or no, as it depends entirely on the ingredients. Understanding what to look for—and what to avoid—is key to enjoying this versatile condiment without sabotaging your progress.

Quick Summary

Mayonnaise is generally keto-friendly due to its high fat and low carb content, but hidden sugars and low-quality oils in many commercial brands can disrupt ketosis. Careful label reading is essential for identifying suitable options, including those made with healthy fats like avocado oil, or for choosing to make a safer homemade version.

Key Points

Not all mayo is keto-friendly: While classic mayo is high-fat and low-carb, many commercial versions contain hidden sugars and unhealthy oils that can break ketosis.
Read the ingredient list carefully: Always check labels for added sugars, high-fructose corn syrup, modified starches, and low-quality oils like soybean or canola oil.
Choose healthier oils: Opt for mayonnaise made with avocado oil, olive oil, or coconut oil for a healthier fatty acid profile.
Avoid light and fat-free options: Reduced-fat and fat-free mayos often replace fat with sugar and thickening agents, increasing the carb count.
Homemade mayo is the safest bet: Making your own mayonnaise allows for complete control over ingredients, ensuring it is sugar-free and made with healthy fats.
High fat, moderate protein, low carb: A ketogenic diet relies on this macronutrient ratio. Consuming too much protein can also disrupt ketosis, so it's not all about avoiding carbs.

What Is Ketosis and Why Do Carbs Matter?

Ketosis is a metabolic state where your body primarily uses fat for energy instead of glucose, which is derived from carbohydrates. To achieve and maintain ketosis, a very low-carbohydrate intake—typically 20 to 50 grams of net carbs per day—is necessary. Because carbohydrates are the macronutrient that prompts an insulin response and shifts your body out of ketosis, minimizing your intake is the cornerstone of the diet.

Classic mayonnaise is an ideal keto condiment because its core ingredients are all low-carb: egg yolks, oil, and an acidic component like vinegar or lemon juice. This creates a high-fat, low-carb staple that adds flavor and healthy fats to many keto dishes, from tuna salad to dips.

The Problem with Most Store-Bought Mayonnaise

While homemade mayonnaise is unequivocally keto-friendly, many commercial products are a different story. The reason is the ingredient list, which often includes non-keto additions to cut costs, enhance flavor, or extend shelf life. These hidden carbs and unhealthy fats are the real culprits that can break ketosis.

Common non-keto ingredients to watch for:

Added Sugars: Many popular brands add sugar, high-fructose corn syrup, or other sweeteners to their recipes. Even small amounts can add up, especially if you use mayo frequently. Always check the ingredients list, as some brands may use loopholes to list 0g of sugar per serving on the nutrition panel while still including a small amount.
Unhealthy Oils: Cheap, highly processed vegetable and seed oils like soybean, canola, sunflower, and corn oil are staples in many commercial mayonnaises. These oils are often high in inflammatory omega-6 fatty acids and are not ideal for optimal health on a keto diet.
Modified Starches: Some recipes use modified food starch to stabilize the product, adding trace amounts of carbs that can accumulate and impact ketosis.
Reduced-Fat and Light Versions: These products often remove fat and replace it with sugar and thickeners to maintain a palatable texture. A fundamental rule of keto is to avoid anything labeled "low-fat" or "reduced-fat," as this nearly always means a higher carbohydrate load.

How to Choose or Make the Right Mayo

To ensure your mayonnaise is truly keto-friendly, you have two main options: making your own at home or carefully selecting a store-bought brand with a clean ingredients list. Here's a comparison to help you decide.


Feature	Ideal Keto Mayonnaise	Problematic Mayonnaise
Oil Source	Avocado oil, olive oil, or coconut oil	Soybean, canola, sunflower, or other seed oils
Carbohydrates	0–1g net carbs per serving, no added sugars	Added sugars (high-fructose corn syrup) or starches
Emulsifier	Egg yolks	Egg yolks with added thickeners or fillers
Diet Compatibility	Fits easily into a clean keto lifestyle	Hidden carbs can compromise ketosis
Preservatives	Natural (rosemary extract) or no preservatives	Artificial preservatives (Potassium sorbate)

Choosing a Store-Bought Option

When shopping, focus on the ingredients list, not just the front label. Look for mayonnaise made with high-quality oils like avocado or olive oil. Several brands specialize in keto-friendly options, such as Primal Kitchen and Chosen Foods, which are typically made with avocado oil and contain no added sugar. Some traditional brands, like Duke's Real Mayonnaise, are also known for being low-carb and free of added sugar, but always verify by checking the label.

Making Your Own Keto Mayo

For the ultimate control over ingredients, making homemade mayo is a straightforward process. A basic recipe requires an immersion blender for the best results.

Simple Homemade Keto Mayo

Ingredients:
- 1 large egg (at room temperature)
- 1 tsp Dijon mustard
- 1 tbsp lemon juice or apple cider vinegar
- ¾ cup of avocado oil or light olive oil
- Salt to taste
Instructions:
1. Place the egg, mustard, and acid into a wide-bottomed jar or container that fits your immersion blender head snugly.
2. Pour the oil on top of the other ingredients without mixing.
3. Insert the immersion blender all the way to the bottom and turn it on high. Do not move it until the mixture at the bottom emulsifies and turns opaque. This should take about 15-30 seconds.
4. Once the mixture has thickened at the bottom, slowly lift and move the blender up and down to incorporate the rest of the oil.
5. Season with salt to taste. The finished mayo will be thick and creamy, perfect for any keto recipe.

Conclusion

So, does mayo break ketosis? The answer is no, as long as you are eating the right kind. Traditional, full-fat mayonnaise is a keto-friendly, high-fat condiment that can be a valuable part of your diet. The risk lies in commercial brands that introduce hidden carbs through added sugars and use unhealthy, inflammatory oils. By reading labels carefully and choosing clean, high-quality brands or opting for homemade versions, you can enjoy the richness of mayonnaise without compromising your state of ketosis.

For more in-depth information on healthy fats for your keto journey, consider exploring sources like Diet Doctor.

Frequently Asked Questions

Brands like Primal Kitchen and Chosen Foods, which use avocado oil, are excellent keto-friendly options. Traditional brands like Duke's and Hellmann's also offer low-carb, sugar-free versions, but you should always check the label for ingredients.

These versions often remove fat and replace it with sugar or other carbohydrate-based fillers and thickeners to maintain a desirable texture and flavor. This increases the carb content and makes them unsuitable for a ketogenic diet.

No, Miracle Whip is not a suitable condiment for a keto diet. It contains added sugar and is lower in fat than real mayonnaise, making it too high in carbohydrates to maintain ketosis.

For the healthiest options, look for mayonnaise made with avocado oil, extra virgin olive oil, or high-oleic sunflower oil. Less healthy but still low-carb choices often use soybean or canola oil.

Yes, due to food labeling regulations, manufacturers can list 0g of carbs or sugars per serving if the amount is below a certain threshold. If sugar or modified starch is listed in the ingredients, it's safer to count it as 0.5g carbs per serving.

Making your own mayonnaise provides full control over the quality of ingredients, ensuring no hidden carbs or unhealthy oils are present. It is the safest and healthiest option for a clean keto diet.

The core ingredients for a simple homemade keto mayo include an egg, lemon juice or vinegar, Dijon mustard, a high-quality oil like avocado or light olive oil, and salt.