How Many Calories Does Mayonnaise Sauce Have?

November 14, 2025 •

4 min read

According to the World Cancer Research Fund, a single tablespoon of standard store-bought mayonnaise typically contains around 90 calories. The calorie density is primarily due to its high oil content, a key ingredient in creating its creamy texture. Understanding how many calories does mayonnaise sauce have is crucial for those monitoring their intake, as this can vary significantly depending on the type and brand.

Quick Summary

A standard tablespoon of mayonnaise contains approximately 90-100 calories, mainly from its oil content. Variations like light, reduced-fat, and vegan mayo offer lower calorie options by replacing some oil with water or other ingredients. Homemade versions can also be calorie-dense, depending on the ingredients used.

Key Points

Standard Mayonnaise: A single tablespoon of regular mayonnaise contains approximately 90-100 calories, primarily from oil.
Light and Reduced-Fat Options: Light mayo has around 35-50 calories per tablespoon, while reduced-fat versions can be as low as 25 calories by using less oil.
Vegan Mayonnaise: Calorie counts for vegan mayo are often similar to or slightly lower than regular mayo, typically 70-90 calories per tablespoon.
The Main Calorie Source: The high oil content is the primary reason for mayonnaise's high calorie density.
Homemade vs. Store-Bought: The calorie count for homemade mayonnaise can be comparable to store-bought, depending on the oil used and the quantity.
Healthier Alternatives: For lower-calorie options, consider substituting mayonnaise with Greek yogurt, avocado, or hummus.
Read Labels: Always check the nutrition facts, especially for light and reduced-fat versions, as some brands add sugar or sodium to compensate for flavor.

Mayonnaise is a beloved condiment known for its creamy texture and rich flavor, but its fat and calorie content often raise questions for health-conscious individuals. The calorie count of mayonnaise is directly linked to its primary ingredient: oil. As an oil-in-water emulsion stabilized by egg yolk, its caloric density can be quite high, though it is influenced by several factors, including the type of oil and the presence of any additives.

The Calorie Breakdown of Mayonnaise

A tablespoon (approximately 13-15 grams) of standard, full-fat mayonnaise contains between 90 and 100 calories. The vast majority of these calories come from fat, with a very small percentage derived from carbohydrates and protein. This makes it a calorically dense food, meaning a small serving size contributes a significant amount to a person's daily calorie intake. For example, adding just two tablespoons of regular mayo to a sandwich could add 200 calories or more.

How Light, Reduced-Fat, and Vegan Mayos Compare

To appeal to a wider audience, food manufacturers offer many alternative mayonnaise products with modified nutritional profiles. These variations reduce the calorie count by altering the oil content and adding other ingredients.

Light and Reduced-Fat Mayonnaise: These versions contain significantly fewer calories than their full-fat counterparts. Light mayo typically has around 35-50 calories per tablespoon, while reduced-fat mayo can have as low as 25 calories. This is achieved by substituting some of the oil with water, starches, or other thickeners. However, some brands might add extra sugar or sodium to maintain flavor, so it's always wise to check the nutrition label.
Vegan Mayonnaise: Made without egg yolks, vegan mayo uses plant-based ingredients for emulsification, such as pea protein or aquafaba. The calorie count can be similar to or slightly lower than regular mayo, often ranging from 70 to 90 calories per tablespoon, depending on the oil used. Brands using healthy oils like avocado oil are a popular choice for those seeking a plant-based option.
Fat-Free Mayonnaise: This product contains even fewer calories, with some varieties offering as little as 10 calories per tablespoon. The trade-off is often a less authentic flavor and texture, as fat is crucial to the sensory experience of mayonnaise.

Factors Affecting Mayonnaise Calories

Several factors can cause the calorie count to vary between products and preparations. The most significant is the oil content. Since oil is the highest-calorie ingredient in mayonnaise, any reduction or replacement directly lowers the caloric value. Another factor is the type of oil used; while most vegetable oils are calorically similar, some specialized mayonnaises use different oils which may slightly affect the total. Finally, homemade mayonnaise can vary in calorie count based on the specific recipe and the amount of oil added during the emulsification process. It's a common misconception that homemade mayo is automatically lower in calories, but it is often just as calorie-dense as store-bought, if not more so.

Comparing Mayonnaise Types


Mayonnaise Type	Approx. Calories per Tbsp	Approx. Fat per Tbsp	Notes
Regular Mayonnaise	90-100 kcal	10-11 g	Rich, traditional flavor; standard for sandwiches.
Light Mayonnaise	35-50 kcal	4.5 g	Reduced fat content, often uses water and starches as fillers.
Reduced-Fat Mayonnaise	25-45 kcal	2-4 g	Significant reduction in fat and calories; may have altered taste.
Vegan Mayonnaise	70-90 kcal	8-10 g	Egg-free, plant-based; can use various oils like avocado or soybean.
Fat-Free Mayonnaise	10-15 kcal	<1 g	Lowest in calories, but texture and flavor are noticeably different.

Healthier Mayonnaise Alternatives

For those looking to reduce their calorie intake without sacrificing a creamy texture, several healthier alternatives can be used. These options provide similar consistency with added nutritional benefits:

Greek Yogurt: A popular substitute, Greek yogurt offers a similar creamy texture with much more protein and fewer calories. It can be used in dips or salads with added lemon juice and mustard for a tangy flavor.
Avocado: Mashed avocado serves as a creamy, nutrient-dense spread for sandwiches and wraps, offering healthy monounsaturated fats and fiber.
Hummus: This Mediterranean spread made from chickpeas, tahini, and olive oil provides a savory alternative with protein and fiber.
Mustard: For a simple, flavorful, and very low-calorie alternative on sandwiches, classic yellow or Dijon mustard can be used. A tablespoon contains less than 10 calories.

Conclusion

While regular mayonnaise is a calorie-dense condiment due to its high oil content, the market offers many lower-calorie alternatives. From light and reduced-fat versions to vegan and even fat-free options, consumers have a range of choices to fit their dietary needs. The most significant factor determining mayonnaise's calorie count is its fat content, with lower-fat versions using water, starches, or other fillers to reduce the total caloric load. For those seeking even healthier options, alternatives like Greek yogurt, avocado, or hummus provide creamy, flavorful alternatives with additional nutritional benefits. The key is to be mindful of portion sizes and read nutrition labels carefully to make the best choice for your health goals.

World Cancer Research Fund: Are ketchup and mayonnaise healthy?

Frequently Asked Questions

Yes, standard mayonnaise is relatively high in calories, with one tablespoon containing 90 to 100 calories. The high caloric content is due to its oil base, which makes it a calorically dense food.

Light mayonnaise contains significantly fewer calories than regular mayonnaise. On average, one tablespoon of light mayonnaise has between 35 and 50 calories, achieved by using less oil and replacing it with other ingredients like water and starches.

Vegan mayonnaise is often slightly lower in calories than traditional mayonnaise, but the difference can be small. It typically contains around 70 to 90 calories per tablespoon, depending on the specific ingredients used, such as avocado or soybean oil.

The vast majority of calories in mayonnaise come from fat, specifically the oil used to create the emulsion. While mayonnaise is made with egg yolk and an acid like vinegar, the oil is the main contributor to its caloric density.

Homemade mayonnaise can have a similar or sometimes even higher calorie count per tablespoon than store-bought versions, as its calorie content depends on the amount and type of oil used. The key advantage of homemade is controlling ingredients to avoid fillers or extra sugar.

Yes, several healthier alternatives exist. Greek yogurt, mashed avocado, and hummus all offer creamy textures with added nutritional benefits and generally fewer calories per serving. Mustard is another very low-calorie option.

Fat-free mayonnaise is the lowest-calorie option, with some brands having as little as 10 calories per tablespoon. However, the taste and texture are significantly different from regular mayonnaise due to the lack of fat. It can be a good choice if your main goal is to minimize calories.