How many calories does one spoon of mayonnaise have?

November 23, 2025 •

3 min read

One tablespoon of regular mayonnaise contains approximately 90 to 100 calories, primarily derived from its oil content. This high-fat content makes mayonnaise a calorie-dense condiment, so understanding exactly how many calories does one spoon of mayonnaise have is crucial for anyone monitoring their intake.

Quick Summary

A single tablespoon of regular mayonnaise contains 90-100 calories, while light versions have fewer. Calorie counts vary based on type and ingredients, with healthier alternatives offering different nutritional profiles.

Key Points

High-Calorie Content: One tablespoon of regular mayonnaise contains 90-100 calories, primarily from fat.
Lighter Alternatives Exist: Light or reduced-fat mayonnaise offers fewer calories, typically ranging from 35-60 per tablespoon.
Mind Portion Sizes: Due to its high energy density, it is easy for calories from mayonnaise to add up quickly, so moderation is key.
Healthy Fat Source: Mayonnaise can provide unsaturated fats and vitamins E and K, especially if made with healthier oils like olive or avocado oil.
Nutrient Absorption Aid: The fats in mayonnaise can help the body absorb fat-soluble vitamins (A, D, E, and K) from other foods.
Healthier Substitutes: Alternatives like Greek yogurt, mustard, or mashed avocado can provide a creamy texture with a lower calorie count.

Understanding the Calorie Count of Mayonnaise

Mayonnaise is a popular, creamy condiment, but its oil-based composition makes it a significant source of calories. The exact calorie count can vary depending on the type of mayonnaise, including regular, light, and different brands. This high-fat content is what gives mayo its characteristic rich texture and flavor. Understanding these variations is essential for anyone aiming to manage their calorie intake effectively, whether for weight loss or overall health.

The Standard Serving: Regular Mayonnaise

For standard, full-fat mayonnaise, a single tablespoon (about 13-15 grams) typically contains between 90 and 100 calories. The vast majority of these calories come from fat, specifically the vegetable oil used in its production. For example, a 14g serving might contain 94 calories, with 10 grams of total fat. The other ingredients, such as egg yolks, vinegar, and seasonings, contribute very little to the overall calorie and fat content. The type of oil can also influence the specific nutritional profile, though not dramatically affecting the total calories.

Lighter Options for Calorie Reduction

For those watching their calorie intake, light or reduced-fat mayonnaise offers a lower-calorie alternative. These versions achieve a reduction in calories by using less fat, often replacing it with water or other thickeners.

Light Mayonnaise: Typically contains 35 to 60 calories per tablespoon, a significant reduction from the regular version.
Fat-Free Mayonnaise: These versions have even fewer calories, though they often contain more added sugars and artificial ingredients to compensate for the flavor and texture lost by removing fat.

Other Factors Influencing Calorie Count

Beyond the 'regular' or 'light' distinction, several factors can affect the calorie and nutritional value of mayonnaise:

Homemade vs. Store-bought: When you make mayonnaise at home, you have complete control over the ingredients, including the type of oil. Using olive oil or avocado oil can change the fat composition, but the overall calorie count remains high. Store-bought versions often contain preservatives and different oil blends.
Vegan Mayonnaise: This is an egg-free alternative, using plant-based ingredients to achieve a similar consistency. The calories depend on the base ingredients, but they are generally comparable to traditional mayo.
Flavored Mayonnaise: Additions like chipotle, garlic, or other spices typically do not substantially change the calorie content unless sugar is also added.

Mayonnaise vs. Other Common Condiments

When compared to other condiments, mayonnaise is among the most calorie-dense due to its high fat content. This table illustrates the calorie comparison per tablespoon for several popular options.


Condiment	Calories per Tablespoon	Primary Calorie Source
Regular Mayonnaise	90-100	Fat
Light Mayonnaise	35-60	Fat, some carbs
Miracle Whip	~50	Fat, high-fructose corn syrup
Ketchup	~15	Sugar
Mustard	~3-6	Minimal, primarily additives
Greek Yogurt (Plain)	~7-10	Protein, minimal fat

Making Smart Choices

Incorporating mayonnaise into a balanced diet requires mindfulness about portion sizes and overall calorie consumption. While it can offer healthy unsaturated fats (especially versions made with olive or avocado oil) and vitamins like E and K, excessive use can easily lead to a significant calorie surplus.

For those seeking to reduce calories, healthier swaps are available. For instance, using Greek yogurt or mashed avocado can provide a creamy texture with fewer calories and additional nutritional benefits. Alternatively, simply using a measured, thin layer of light or reduced-fat mayonnaise can make a noticeable difference. The key is moderation and being aware of how each condiment affects your daily calorie and nutrient intake. For example, replacing regular mayo with mustard on a sandwich can dramatically cut calorie and fat intake.

Conclusion

In conclusion, one spoon (or tablespoon) of regular mayonnaise has between 90 and 100 calories, a figure that is significantly higher than many other common condiments. This calorie density is due to its high fat content. Fortunately, there are many lower-calorie alternatives available, including light mayonnaise, vegan options, or healthier substitutes like Greek yogurt or mustard. By paying attention to portion sizes and exploring these lighter options, you can enjoy the creamy flavor of mayonnaise without derailing your nutritional goals. Balancing your diet with measured portions and mindful choices is the most effective way to incorporate this popular condiment into a healthy lifestyle.

Frequently Asked Questions

A single tablespoon of standard, full-fat mayonnaise contains between 90 and 100 calories, with most of these calories coming from the oil used in the recipe.

Light mayonnaise typically contains significantly fewer calories than regular mayonnaise, with most versions having 35 to 60 calories per tablespoon. This is achieved by reducing the fat content.

While high in calories and fat, mayonnaise can be part of a weight loss diet when consumed in moderation. The key is to be mindful of portion sizes and overall calorie intake. Choosing light or healthy oil versions can also help.

Yes, mayonnaise can be a good fit for a ketogenic diet, which is high in fat and low in carbohydrates. Since mayonnaise is primarily fat, it aligns well with the macro requirements of a keto lifestyle.

Healthier alternatives include Greek yogurt, hummus, or mashed avocado. These can provide a creamy texture with fewer calories and more nutrients, such as protein or healthy fats.

Homemade mayonnaise allows you to control the ingredients, such as using high-quality oils like olive or avocado oil and avoiding additives. However, the calorie count per tablespoon is still high due to the oil base.

When consumed in moderation and made with healthy oils, mayonnaise can provide beneficial unsaturated fats and a small amount of vitamins, like E and K. The fats can also aid in the absorption of other fat-soluble vitamins.