How many calories are in a 1/2 cup of mayonnaise?

October 24, 2025 •

3 min read

According to nutrition data, a standard 1/2 cup of regular mayonnaise can contain a surprisingly high number of calories, sometimes nearing 800 depending on the brand and recipe. The simple emulsion of oil and egg yolks is a powerhouse of energy, but understanding the precise number of calories in a 1/2 cup of mayonnaise is key for tracking your intake and making informed dietary choices.

Quick Summary

A half cup of regular mayonnaise contains a significant amount of calories, primarily from its high fat content. Calorie counts vary based on the specific type, from full-fat to light versions, which use less oil to reduce the overall energy density. Key nutrition details include high fat percentage and a minimal amount of carbohydrates and protein.

Key Points

High-Calorie Content: A 1/2 cup of regular mayonnaise can contain around 748 calories, largely due to its high fat content.
Varies by Type: The calorie count for mayonnaise is not fixed; light or reduced-fat versions can have significantly fewer calories, with a 1/2 cup of light mayonnaise containing approximately 401 calories.
Mainly Fat: Fat is the principal macronutrient in mayonnaise, accounting for the majority of its caloric density.
Healthier Alternatives: Greek yogurt, mashed avocado, and hummus are excellent lower-calorie, nutrient-rich substitutes for mayonnaise in many dishes.
Mindful Portions: The simplest way to control calorie intake from mayonnaise is by carefully measuring and limiting serving sizes rather than eyeballing the amount.
Homemade Advantage: Preparing mayonnaise at home allows you to control the type of oil and overall fat content, providing a healthier option.

Calorie Breakdown of Mayonnaise

Mayonnaise is a rich, creamy condiment created from a simple emulsification process involving oil, egg yolks, and an acidic ingredient like vinegar or lemon juice. Since oil is its primary ingredient, mayonnaise is energy-dense, with fat being the main contributor to its calorie count. The exact calorie total for a 1/2 cup of mayonnaise, which is equivalent to 110 grams, depends on whether it's regular, light, or fat-free.

Regular vs. Light Mayonnaise: A Calorie Comparison

To illustrate the significant difference in nutritional value, let's examine the calorie counts across different mayonnaise types. Regular mayonnaise is the highest in fat and calories, while light and low-sodium varieties are formulated to offer a similar taste profile with a lower energy density. The type of oil used can also influence the specific fatty acid profile, but the overall calorie load remains tied directly to the total fat content.

Factors Influencing Calorie Counts

Oil Content: The percentage of oil is the single biggest factor. Full-fat mayonnaise can contain over 75% oil, while reduced-fat versions have a lower percentage.
Added Sugars: Some store-bought varieties include added sugars to improve taste and texture, which adds a small number of extra calories.
Recipe Variations: The specific ingredients and ratios used by different manufacturers will lead to slight variations in the final product's nutritional information.

Comparison Table: Regular vs. Light Mayonnaise


Nutrient (per ½ cup)	Regular Mayonnaise (approx.)	Light Mayonnaise (approx.)
Calories	748 kcal	401 kcal
Total Fat	82g	39g
Saturated Fat	13g	6g
Cholesterol	46mg	42mg
Sodium	699mg	760mg
Carbohydrates	1g	10g
Protein	1g	1g

Healthier Mayonnaise Alternatives

For those watching their calorie intake, there are several flavorful alternatives to traditional mayonnaise. These options can provide the same creamy texture and tangy flavor with a different nutritional profile.

Greek Yogurt: This is a high-protein, low-fat substitute that offers a tangy, creamy consistency. It works well in dips, sandwiches, and salads.
Avocado Mash: A simple mashed avocado can serve as a healthy fat source and add creaminess. It's rich in monounsaturated fats and fiber, making it a nutrient-dense option.
Hummus: This chickpea-based spread is an excellent low-fat alternative. It provides fiber, protein, and a distinct flavor that pairs well with many foods.
Cashew Cream: For a dairy-free and vegan option, soaked and blended cashews create a smooth, rich cream that can be seasoned to mimic mayonnaise.
Mustard: While not a creamy substitute, mustard can provide a sharp, flavorful kick for sandwiches and dressings with minimal calories.

Making Calorie-Conscious Choices

Understanding the calorie content of mayonnaise is an important step toward managing a healthy diet. Given that a 1/2 cup serving can be extremely high in calories, it's beneficial to control portion sizes or opt for lower-calorie versions. When using mayonnaise, measuring your serving size is critical, as a few extra tablespoons can add hundreds of calories without much thought. For example, using just one tablespoon of regular mayonnaise instead of a heaping spoonful in your tuna salad can save you significant calories.

A Simple Recipe for Healthier Homemade Mayonnaise

Making mayonnaise at home gives you full control over the ingredients and can reduce the calorie count, especially by selecting a healthier oil. You can also experiment with flavor additions.

Ingredients:

1 large egg yolk
1 tablespoon fresh lemon juice
1/2 teaspoon Dijon mustard
1/2 cup avocado oil
Salt and pepper to taste

Instructions:

Whisk the egg yolk, lemon juice, and mustard together in a bowl until well combined.
Slowly, drop by drop, add the oil while continuously whisking. This is the crucial emulsification step. Pouring too quickly will cause the mixture to break.
As the mixture thickens, you can increase the speed of the pour to a thin, steady stream.
Continue until all the oil is incorporated and the mayonnaise is thick and creamy.
Season with salt and pepper. Store in an airtight container in the refrigerator for up to a week.

Conclusion

In summary, a 1/2 cup of regular mayonnaise can contain approximately 748 calories, with the precise number depending on the brand and formulation. This high energy density is primarily due to its fat content. By being mindful of serving sizes and exploring lower-calorie alternatives like light mayonnaise, Greek yogurt, or avocado, you can enjoy the flavor and texture of this versatile condiment while better managing your overall calorie intake. Your dietary goals will determine which option is best for you, but having the nutritional facts empowers you to make an informed decision.

For more detailed nutritional breakdowns of condiments, refer to the USDA FoodData Central database.

Frequently Asked Questions

The primary source of calories in mayonnaise is fat, as it is made by emulsifying oil and egg yolks, with oil being the most calorie-dense ingredient.

Yes, light mayonnaise has significantly fewer calories because it is made with less oil and often contains additional ingredients like water and starches to maintain a creamy texture.

There are 8 tablespoons in a 1/2 cup of any liquid or semi-solid ingredient, including mayonnaise.

While high in calories, the fats in mayonnaise, especially those made with oils like canola or avocado, can contain heart-healthy monounsaturated and polyunsaturated fats.

Yes, common alternatives include Greek yogurt, mashed avocado, hummus, or simple mustard, which can reduce calories and fat while providing different nutritional benefits.

The calorie count of homemade mayonnaise can be similar to store-bought, but you have control over the type and amount of oil used, which can allow for a healthier end product.

It is important to measure portions carefully because the condiment is very high in calories. Even a small excess can substantially increase the calorie count of a meal, which is a major concern for those tracking their intake.