Does Mayonnaise Raise Cholesterol? Separating Fact from Condiment Controversy

October 31, 2025 •

4 min read

With only 5 to 15 milligrams of cholesterol per tablespoon, the cholesterol in mayonnaise has a negligible impact on blood cholesterol levels for most people. The real concern isn't the dietary cholesterol itself, but rather the type of fat and portion size, which is important to understand when asking, 'Does mayonnaise raise cholesterol?'.

Quick Summary

The impact of mayonnaise on cholesterol depends on its fat content and how much is consumed, not the small amount of dietary cholesterol present. Prioritizing overall diet quality and portion control is key for heart health, with healthier oil options being a better choice.

Key Points

Dietary vs. Blood Cholesterol: Dietary cholesterol from food, like eggs in mayo, has a minimal impact on blood cholesterol for most healthy people, while saturated and trans fats are more influential.
Mind Portion Sizes: A single tablespoon of regular mayonnaise is around 100 calories; overconsumption of this calorie-dense condiment can lead to weight gain, which is a major risk factor for high cholesterol.
Choose Healthier Oils: The type of oil matters more than the egg yolk. Opt for mayonnaise made with healthier fats like avocado or olive oil, and be wary of brands that blend them with less desirable oils.
Read Labels Carefully: For light or reduced-fat mayonnaises, check for added sugars and starches, which manufacturers use to compensate for reduced fat.
Explore Nutritious Alternatives: For creamy spreads with fewer calories and more nutrients, consider substitutes like plain Greek yogurt, mashed avocado, or hummus.
Homemade Offers Control: Making your own mayonnaise allows for complete control over ingredient quality, particularly the type of oil used.

What's in your mayonnaise?

Standard mayonnaise is an emulsion, typically made from egg yolk, oil, and an acidic liquid like vinegar or lemon juice. While the egg yolk does contain dietary cholesterol, the amount per serving is relatively small, especially compared to the body's natural cholesterol production.

For most healthy individuals, dietary cholesterol has a modest impact on blood cholesterol levels due to the body's ability to regulate its own production. However, the type of oil used is a more significant factor for heart health. Many commercial mayonnaise brands use soybean or other vegetable oils, which are high in omega-6 fatty acids. While a small amount of omega-6 is essential, an imbalanced ratio to omega-3s can contribute to inflammation, a risk factor for heart disease.

The real culprits: Saturated fat and excessive calories

When considering if mayonnaise raises cholesterol, it's more productive to look at the saturated fat content and overall calorie density. A single tablespoon of regular mayonnaise can contain around 100 calories, primarily from fat. While saturated fat content is typically low per tablespoon (around 1 to 2 grams), consuming large portions can lead to excess calorie intake, which in turn can cause weight gain. Obesity is a major risk factor for high LDL ("bad") cholesterol and heart disease.

Making a healthier choice

For individuals concerned about their fat and calorie intake, healthier mayonnaise options and alternatives are readily available. These alternatives can provide the desired creaminess with a more favorable nutritional profile.

Healthier Oil Mayonnaise: Look for brands that use healthier, less processed oils like avocado or olive oil instead of standard vegetable oils. When buying olive oil mayo, check the ingredients list carefully, as some brands blend it with soybean or canola oil.
Light Mayonnaise: These versions have a reduced fat and calorie count, but it's important to check the label for added sugars or starches used to maintain texture.
Vegan Mayonnaise: Egg-free versions use alternative emulsifiers like pea protein or aquafaba. They are cholesterol-free but may still contain oils high in omega-6 fatty acids, so reading the label is crucial.
Homemade Mayonnaise: This offers complete control over ingredients, allowing you to use high-quality oils and fresh ingredients. Pasteurized eggs can be used to mitigate salmonella risk.

Mindful consumption and portion control

Regardless of the type, mayonnaise should be consumed in moderation due to its high-calorie density. A single tablespoon is a standard serving size, but it's easy to use more without realizing it, especially in dishes like chicken or potato salad. Practicing mindful portion control is a simple and effective strategy for managing your intake and supporting your heart health goals.

Healthier substitutes for mayonnaise

For those looking to replace mayonnaise entirely, several nutritious and delicious alternatives can be used to add flavor and moisture to dishes.

Common Mayo Alternatives and Their Benefits:

Greek Yogurt: Plain, low-fat Greek yogurt is a versatile substitute with a creamy texture, lower calories, and a boost of protein and probiotics. A study showed that mixing Greek yogurt with mustard and lemon juice is a good base for salads.
Mashed Avocado: This heart-healthy fruit provides a similar creaminess with healthy monounsaturated fats and fiber. Guacamole is also an excellent flavor-packed choice.
Hummus: Made from chickpeas, olive oil, and tahini, hummus offers protein, fiber, and flavor. It works well as a sandwich spread or dip.
Mustard: For a low-calorie, fat-free option, mustard provides a zesty flavor. Be mindful of sodium, particularly in Dijon varieties.
Pesto: This sauce, made with basil, pine nuts, and olive oil, adds a fresh, vibrant taste and contains heart-healthy fats.

Comparison of mayonnaise types


Type of Mayonnaise	Typical Fat per Tbsp	Saturated Fat per Tbsp	Key Oil Ingredients	Considerations
Regular Mayo	~10g	~1.6g	Soybean and/or Canola oil	High in calories, primarily made with omega-6 rich oils.
Light Mayo	~3.5-5g	~0.5g	Various oils, often with added starches/sugars	Lower in fat and calories, but check for added sugar and additives.
Avocado Oil Mayo	~10g (similar to regular)	~1g	Avocado oil	Healthier fat source, but still calorie-dense. Check label for oil blends.
Vegan Mayo	Varies by brand	Varies by brand	Canola, safflower, soy oil, etc.	Cholesterol-free but fat and calorie content can be similar to regular mayo.

Conclusion

So, does mayonnaise raise cholesterol? The direct answer is that the small amount of dietary cholesterol in mayonnaise is not the primary concern for most people's blood cholesterol levels, which are more heavily influenced by saturated fat intake. The potential issue with mayonnaise lies in its high calorie and fat content, and the type of oil used in its production. Excessive consumption of any high-calorie food can contribute to weight gain, a significant risk factor for high cholesterol. By choosing varieties made with healthier oils like avocado or olive oil, controlling portion sizes, and considering nutritious alternatives, you can enjoy mayonnaise as part of a heart-healthy diet.

Is it settled? The evolving science of dietary cholesterol

Nutrition science is constantly advancing, and the understanding of dietary cholesterol's impact has evolved over time. Decades ago, strict limits on dietary cholesterol were recommended. However, more recent guidelines, like those from the American Heart Association, focus more on overall dietary patterns and limiting saturated and trans fats, which have a more direct impact on blood cholesterol. It's a reminder that focusing on a balanced, whole-food diet, rich in fruits, vegetables, and healthy fats, remains the most effective strategy for heart health. The National Institutes of Health continues to fund research to better understand these complex relationships.

Final summary: Key takeaways

Mayonnaise can be part of a healthy diet as long as the focus is on moderation and mindful choices. The small amount of cholesterol from egg yolks is not the main issue; the type of oil and overall calorie density are more critical. Opting for healthier versions or alternatives can support heart health while still allowing you to enjoy your food.

Frequently Asked Questions

Yes, light mayonnaise contains fewer calories and fat per serving than regular mayonnaise, but its impact on cholesterol depends on its overall composition. Some light versions replace fat with sugar or starch, so it is important to read the nutrition label carefully. The healthiest choice often involves mindful portions of mayo made with unsaturated fats.

The fats most influential on blood cholesterol are saturated and trans fats, not dietary cholesterol itself. Most commercial mayonnaise primarily contains unsaturated fats from vegetable oils, but the high omega-6 content in some oils can contribute to inflammation, a risk factor for heart disease.

Vegan mayonnaise is egg-free and therefore contains no dietary cholesterol. However, the effect on blood cholesterol still depends on the type of oil used and the overall fat and calorie content. It is wise to check the nutrition label, just as with regular mayonnaise.

Excellent heart-healthy alternatives include plain Greek yogurt, mashed avocado, hummus, and pesto. These substitutes offer a creamy texture with fewer calories and/or more beneficial nutrients like protein, fiber, and healthy fats.

Portion control is extremely important because mayonnaise is a calorie-dense condiment. Excessive use can quickly add extra calories, which contributes to weight gain and subsequently raises the risk of high cholesterol and other heart-related issues.

Homemade mayonnaise can be a healthier choice because you have full control over the ingredients, particularly the type and quality of oil used. Making it with heart-healthy oils like avocado or olive oil can create a more nutritious condiment.

Mayonnaise made with 100% olive oil can be a healthier choice due to the heart-healthy monounsaturated fats. However, many brands blend olive oil with other, less expensive vegetable oils. Always read the ingredients list to ensure you are getting a product with the oil you desire.