How Unhealthy Is Mayonnaise? The Truth Behind the Popular Condiment

October 7, 2025 •

4 min read

According to the World Cancer Research Fund, one tablespoon of store-bought mayonnaise can contain up to 90 calories, primarily from fat. This high-calorie density is a key factor when considering how unhealthy is mayonnaise, especially when used in large or frequent portions. This creamy condiment, while popular, demands a closer look into its nutritional profile and potential health drawbacks.

Quick Summary

Mayonnaise is a high-fat, calorie-dense condiment primarily made from oil and egg yolk, with store-bought versions often containing additives, excess sodium, and sugar. Its potential health concerns include weight gain from excessive calories, an imbalanced ratio of omega-6 to omega-3 fatty acids, and a risk of foodborne illness from improperly handled raw eggs in homemade versions. Healthier options involve choosing brands with better ingredients, controlling portion sizes, or using healthier alternatives like Greek yogurt or mashed avocado.

Key Points

High in Calories and Fat: Regular mayonnaise is calorie-dense, with around 90-100 calories per tablespoon, making portion control essential for weight management.
Source of Unhealthy Fats: Many commercial mayos are made with refined vegetable oils high in omega-6 fatty acids, which can contribute to inflammation in excess.
Contains Additives and Sugar: Store-bought varieties often include added sugars, preservatives, and excess sodium to improve taste and shelf life.
Homemade is Healthier: Making mayonnaise at home allows you to use better quality, healthier oils (like avocado or light olive oil) and control the amount of salt and sugar.
Moderation is Key: Consuming mayonnaise in small, controlled portions as part of a balanced diet is less problematic than regular, heavy use.
Healthy Alternatives Exist: For a creamy texture with fewer calories and more nutrients, consider substitutes like Greek yogurt, mashed avocado, or hummus.

Mayonnaise: Deconstructing the Condiment's Nutritional Profile

Mayonnaise is an emulsion of oil, egg yolk, and an acid like vinegar or lemon juice, and its nutritional content is heavily dependent on these ingredients. A single tablespoon of regular mayonnaise contains around 90-100 calories, with nearly 10 grams of total fat. This calorie and fat density is the primary reason for its reputation as an "unhealthy" food, as large portions can easily lead to significant calorie and fat intake.

Most commercial brands use refined oils, such as soybean or canola oil, which are high in omega-6 fatty acids. While omega-6s are essential, a disproportionately high intake compared to anti-inflammatory omega-3s can contribute to chronic inflammation in the body. Additionally, many store-bought mayonnaises contain a cocktail of other ingredients, including added sugars, excessive sodium, stabilizers, and preservatives to enhance flavor and extend shelf life. These additives further detract from its nutritional value, making it less ideal for a truly health-conscious diet.

Potential Health Concerns and Side Effects

Beyond its high calorie and fat content, there are several health issues associated with overconsumption of mayonnaise or improper handling of homemade varieties.

Weight Gain: The high-calorie density makes it easy to consume an excess of calories, especially when used liberally on sandwiches, salads, and other dishes. Unused calories are stored as fat, contributing to weight gain and obesity over time.
Cardiovascular Issues: Excessive intake of saturated fats and an imbalance in the omega-6 to omega-3 ratio can increase LDL ('bad') cholesterol levels and blood pressure, raising the risk of heart disease.
Blood Sugar Instability: Many commercial mayonnaises contain added sugar, which can negatively impact blood sugar stability, particularly for individuals with diabetes or those monitoring their sugar intake.
Foodborne Illness Risk: Homemade mayonnaise, made with raw egg yolks, carries a risk of Salmonella contamination if eggs are not pasteurized or properly handled. While commercial brands use pasteurized eggs and are generally safer, improper storage of any egg-based product can still lead to bacterial growth and food poisoning.
Processed Ingredients: Additives and refined oils found in some store-bought mayos may not be beneficial for overall health. For example, some low-calorie versions replace fat with less-desirable ingredients like starches or artificial sweeteners to mimic the texture.

The Difference Between Homemade and Store-Bought Mayonnaise

When considering how unhealthy is mayonnaise, it's crucial to distinguish between homemade and commercial products. Homemade versions offer a significant advantage: ingredient control.

Quality Ingredients: With homemade mayo, you can choose healthier oils, such as avocado or extra light olive oil, which provide more beneficial fats and antioxidants than the refined seed oils typically found in store-bought varieties.
No Additives: You eliminate the need for preservatives, stabilizers, added sugars, or excess sodium.
Freshness: Homemade mayonnaise is made fresh, ensuring better flavor and the absence of artificial additives.


Feature	Homemade Mayonnaise	Store-Bought Mayonnaise
Oil Quality	You choose healthier oils (e.g., avocado, light olive oil).	Often uses refined seed oils (e.g., soybean, canola).
Additives	Typically none; made with fresh, whole ingredients.	Contains stabilizers, preservatives, and sometimes added sugars.
Sodium Content	Adjustable; you control the amount of salt.	Can be high in sodium.
Omega-6/Omega-3 Ratio	Can be balanced by using specific oils.	Often unbalanced due to high omega-6 content from refined oils.
Food Safety	Carries a risk of Salmonella if raw, unpasteurized eggs are used.	Safe due to pasteurized eggs and strict manufacturing controls.

Healthier Alternatives to Mayonnaise

If you want to reduce or eliminate mayonnaise from your diet, several healthy substitutes offer a creamy texture with added nutritional benefits.

Greek Yogurt: Provides a tangy, creamy base with significantly fewer calories and more protein than mayonnaise.
Mashed Avocado: Offers a buttery, creamy texture along with heart-healthy monounsaturated fats, fiber, and vitamins.
Hummus: A dip made from blended chickpeas, olive oil, and other ingredients, providing protein, fiber, and antioxidants.
Mustard: A very low-calorie and low-fat condiment that can add flavor to sandwiches and dressings.
Pesto: A flavorful blend of basil, pine nuts, olive oil, and garlic, rich in healthy fats.
Cottage Cheese: A high-protein, low-fat alternative that can be blended for a creamy consistency.

Conclusion

So, how unhealthy is mayonnaise? It ultimately depends on the type, portion size, and overall context of your diet. While regular, store-bought mayonnaise is high in calories and fat and may contain less desirable additives and refined oils, consuming it in moderation as part of a balanced diet poses less of a threat. For those with weight management goals or specific health concerns, being mindful of the high calorie count is important.

To make a healthier choice, consider healthier store-bought brands that use avocado or olive oil, or better yet, make your own at home to control all the ingredients. A variety of nutrient-rich alternatives also exist, such as Greek yogurt or mashed avocado, offering a great way to enjoy creamy condiments without the downsides. Understanding these factors allows for informed decisions, ensuring mayonnaise can be an occasional treat rather than a daily dietary burden. You can find more information about healthy food choices at the World Cancer Research Fund website.

Frequently Asked Questions

Excessive consumption of mayonnaise can contribute to high cholesterol and heart disease due to its high saturated fat and calorie content, particularly in commercial brands made with refined oils.

Light mayonnaise has fewer calories and fat than regular versions, but manufacturers often replace the fat with less healthy additives like starches, gums, and sugar, so it is not necessarily a healthier choice.

Yes, mayonnaise can cause weight gain if consumed in large quantities, as its high-calorie and fat density can easily lead to a caloric surplus.

Store-bought mayonnaise is generally safer than homemade versions because it is made with pasteurized eggs, which eliminates the risk of Salmonella contamination. For overall health, versions made with healthier oils like avocado or olive oil are preferable.

Yes, many vegan alternatives use plant-based ingredients like soy, chickpeas, or aquafaba to replicate the texture of mayonnaise without using eggs.

You can reduce calorie intake by using smaller portions, opting for light or low-fat versions, or swapping mayonnaise with healthier alternatives like Greek yogurt or mashed avocado.

Homemade mayonnaise can be safely stored in the refrigerator in an airtight container for up to a week if made with fresh, high-quality ingredients, including pasteurized eggs if possible.