Does the Mediterranean Diet Include Mayonnaise? Unpacking the Rules

October 25, 2025 •

4 min read

An estimated 25% to 35% of a healthy Mediterranean diet's calories come from fat, primarily monounsaturated fat. While this eating pattern embraces healthy fats, mayonnaise is generally not included, especially the store-bought variety, which is often made with inflammatory seed oils and is highly processed.

Quick Summary

Mayonnaise is typically excluded from a Mediterranean diet due to its high processing and use of unhealthy seed oils. The diet prioritizes healthy fats from olive oil and nuts, encouraging nutrient-dense, whole-food alternatives. Commercial versions are usually high in inflammatory fats and additives. Homemade versions with olive oil are possible, but traditional Mediterranean sauces are preferred.

Key Points

Mayonnaise is typically not included: Most commercial mayonnaise contains unhealthy processed seed oils and is highly processed, which contradicts the core principles of the Mediterranean diet.
Embrace healthy fats: The diet prioritizes healthy fats from sources like extra-virgin olive oil, nuts, and seeds, which are anti-inflammatory and support heart health.
Choose whole-food alternatives: Opt for nutritious, creamy alternatives like Greek yogurt, mashed avocado, and hummus to use in salads, dips, and sandwiches.
Homemade options are better: If you must have mayo, a homemade version using healthy oils like olive or avocado oil is a better choice, though less common in traditional Mediterranean cuisine.
Traditional Mediterranean sauces are ideal: Use traditional sauces like pesto, aioli (made with olive oil), or tahini-based dressings for authentic and healthy flavor.
Avoid processed ingredients: The diet minimizes high-sugar, highly processed packaged foods, which is why most store-bought mayonnaise is off-limits.

Understanding the Mediterranean Diet's Approach to Fats

At its core, the Mediterranean diet is a celebration of whole, unprocessed foods. It emphasizes vegetables, fruits, whole grains, beans, nuts, and healthy fats, with extra-virgin olive oil as the primary source. While fat is a central component, the type of fat is critical. The focus is on monounsaturated and polyunsaturated fats, which are known for their anti-inflammatory properties and heart health benefits.

Mayonnaise, particularly the common store-bought kind, directly contradicts these principles. Most commercial mayonnaise is made with highly processed seed oils, such as soybean or canola oil, which contain high levels of omega-6 fatty acids. When the omega-6 to omega-3 ratio in the diet is unbalanced, it can promote inflammation, a core component of many chronic diseases. Moreover, these processed products often contain additives, preservatives, and sometimes added sugars, none of which align with the Mediterranean diet's focus on minimally processed foods.

Why Processed Mayonnaise Is Off-Limits

The fundamental reasons mayonnaise is typically not included are its ingredients and processing methods. The goal of the Mediterranean diet is to fuel the body with high-quality nutrients from natural sources, rather than calories from refined ingredients. For example, instead of a creamy, processed dressing, a Mediterranean meal might feature a simple vinaigrette of extra-virgin olive oil and lemon juice.

Unhealthy Oils: The use of industrial seed oils rich in omega-6 fatty acids undermines the anti-inflammatory benefits of the diet.
High Processing: Store-bought mayonnaise is a packaged, processed food, a category the diet encourages limiting.
Nutrient Density: Mayo offers little in the way of beneficial vitamins, minerals, or fiber compared to a whole-food alternative.

Homemade vs. Store-Bought Mayonnaise

While most commercial mayonnaise is not Mediterranean diet-friendly, a homemade version offers more control over ingredients. A true Mediterranean mayonnaise, or aioli, is traditionally made by emulsifying extra-virgin olive oil with garlic and possibly egg yolk. However, even this has caveats, as many people find mayo made solely with strong-tasting olive oil can be bitter. For this reason, some recipes compromise with a milder oil or a mix. The key is using whole, minimally processed ingredients. Still, most traditional Mediterranean cuisines favor other dips and sauces entirely.

Mediterranean-Friendly Alternatives to Mayonnaise

Instead of relying on mayonnaise, the Mediterranean diet offers a wealth of flavorful, healthy, and creamy alternatives that perfectly align with its principles. These options are often richer in nutrients, fiber, and healthy fats.

Comparison of Mayonnaise and Alternatives


Feature	Commercial Mayonnaise	Greek Yogurt	Hummus	Avocado	Aioli (Traditional)
Oil Type	Processed seed oils (soybean, canola)	None (Dairy-based)	Olive oil, tahini	Healthy fats	Extra-virgin olive oil
Processing	Highly processed	Moderately processed	Minimally processed	Whole food	Homemade, minimally processed
Primary Fat	Omega-6 polyunsaturated	Protein	Monounsaturated	Monounsaturated	Monounsaturated
Nutrition	Calorie-dense, low nutrients	High protein, calcium	Fiber, protein, minerals	Fiber, potassium, vitamins	Antioxidants, healthy fats

How to Incorporate Alternatives

Greek Yogurt: Plain, full-fat Greek yogurt is an excellent 1:1 substitute for mayonnaise in salads (like tuna or chicken), creamy dressings, and dips.
Mashed Avocado: Ripe avocado provides a creamy, rich texture and adds healthy fats to sandwiches and wraps. It can also be mashed into tuna salad for a healthier twist.
Hummus: Made from chickpeas, tahini, lemon, and olive oil, hummus is a versatile spread for sandwiches or a delicious dip for vegetables.
Pesto: This sauce, made with basil, pine nuts, garlic, and olive oil, is a flavorful and nutritious spread for sandwiches or a pasta salad base.
Tzatziki: A Greek sauce of yogurt, cucumber, garlic, and herbs, tzatziki is perfect for dipping grilled meats or vegetables.

The Importance of Traditional Mediterranean Sauces

Exploring traditional Mediterranean sauces is a great way to embrace the spirit of the diet. Many of these sauces, such as aioli from Spain and France or tahini-based dressings from the Middle East, use fresh, whole ingredients and healthy fats. The emphasis is on bold, natural flavors from herbs, spices, garlic, and high-quality olive oil. These traditional options offer a taste of authentic Mediterranean cuisine while providing numerous health benefits.

Conclusion

While the answer to "Does the Mediterranean diet include mayonnaise?" is generally no, especially regarding processed store-bought versions, it doesn't mean you must sacrifice creamy, flavorful sauces. The Mediterranean diet's core philosophy encourages sourcing fats from whole, unprocessed foods, with extra-virgin olive oil as the gold standard. By opting for delicious, nutritious alternatives like Greek yogurt, mashed avocado, hummus, or homemade aioli, you can stay true to the diet's principles while enjoying your favorite dishes. The key is to replace processed products with whole, natural ingredients, boosting both the flavor and health benefits of your meals.

Explore more healthy Mediterranean sauces and condiments

Frequently Asked Questions

Store-bought mayonnaise is typically made with processed seed oils like soybean or canola, which are high in omega-6 fatty acids that can cause inflammation. It also often contains unnecessary additives and is considered a processed food, which the Mediterranean diet limits.

Excellent Mediterranean-friendly alternatives include Greek yogurt, mashed avocado, hummus, and tahini. These options provide a creamy texture with more nutrients and healthy fats than commercial mayonnaise.

Yes, you can make your own mayonnaise at home using extra-virgin olive oil and eggs. This homemade version, sometimes called aioli, is made with whole ingredients. However, be aware that mayonnaise made solely with extra-virgin olive oil can sometimes have a bitter taste.

The primary source of fat is extra-virgin olive oil, which is rich in heart-healthy monounsaturated fats. Other healthy fat sources include nuts, seeds, and avocado.

Traditional Mediterranean sauces include pesto, tzatziki, hummus, and romesco. These are made from fresh, whole ingredients and often feature olive oil, herbs, and spices.

Light or low-fat versions are not necessarily healthier, as manufacturers often replace fat with additives, sugar, and thickeners to maintain a similar texture and taste. The focus should be on using whole-food, unprocessed alternatives.

The Mediterranean diet minimizes, rather than strictly avoids, highly processed foods. It encourages a high intake of whole, minimally processed foods, making commercial mayonnaise an infrequent and discouraged choice.