Is Egg Mayo Good for Protein? The Full Nutritional Breakdown

October 31, 2025 •

3 min read

A large egg contains approximately 6 to 7 grams of high-quality protein, which makes the egg component of egg mayo a significant contributor to your protein intake. The key question, however, is is egg mayo good for protein overall, when combined with the low-protein, high-fat content of mayonnaise? This article explores the full nutritional picture behind this popular dish.

Quick Summary

The protein in egg mayo comes almost entirely from the eggs, while mayonnaise provides negligible protein. We analyze the complete nutritional breakdown, explore healthier ingredient swaps, and provide context on how this dish fits into a high-protein diet.

Key Points

Egg-Driven Protein: The protein in an egg mayo dish comes almost entirely from the eggs, not the mayonnaise.
Mayonnaise is Low in Protein: A standard serving of mayonnaise, composed primarily of oil, contains negligible protein and may even be labeled as 0g.
Check the Recipe: The protein density of egg mayo varies significantly based on the egg-to-mayo ratio and other potential additions.
Swap for High Protein: For a healthier, higher protein version, replace mayo with plain Greek yogurt or blended cottage cheese.
Consider the Whole Picture: While the egg component is a high-quality protein, the high fat content of traditional egg mayo should be considered within the context of a balanced diet.
DIY Control: Making egg mayo at home gives you complete control over the ingredients, allowing you to maximize protein and minimize fat.

The Protein Puzzle: Eggs vs. Mayonnaise

To understand if egg mayo is a good source of protein, it's crucial to differentiate between its two primary components: the eggs and the mayonnaise. The answer lies in their individual nutritional profiles.

The Protein Powerhouse: Eggs

Eggs are widely regarded as a complete protein source, meaning they contain all nine essential amino acids necessary for human health. A single large egg delivers around 6 to 7 grams of protein. This protein is distributed across both the egg white (albumen) and the yolk, though the white contains slightly more. This means that the more eggs you use in your egg mayo, the higher the overall protein content of the final dish will be.

The Minimalist: Mayonnaise

Conversely, mayonnaise is not a significant source of protein. While it is made with egg yolks, its primary ingredient is oil. The egg yolk functions mainly as an emulsifier to bind the oil and vinegar, not as a major nutritional contributor in the final product. As a result, a single tablespoon of store-bought mayonnaise typically contains less than a gram of protein and can even be legally labeled as having zero grams of protein in the U.S., as the amount is considered negligible per serving.

The True Protein Content of Egg Mayo

When combined, the majority of the protein in a classic egg mayo dish is derived exclusively from the hard-boiled eggs. The mayonnaise's role is to provide a creamy texture and richness, but it adds very little, if any, protein to the mix. Therefore, a serving of egg mayo can indeed be a good protein source, but only by virtue of the eggs it contains.

For example, commercial egg mayo sandwiches show this distinction clearly. A Pret A Manger Free-Range Egg Mayo sandwich listed 17.3g of protein per serving, while a Boots version contained 17g. This shows that when sufficient eggs are used, the resulting dish is a decent source of protein, despite the low protein content of the mayonnaise itself.

Healthier High-Protein Egg Mayo Alternatives

Traditional egg mayo, while protein-rich from the eggs, can be high in calories and fat due to the mayonnaise. To create a healthier, higher-protein version, consider these simple substitutions:

Swap Mayo for Greek Yogurt: Plain Greek yogurt is an excellent, protein-packed replacement for mayonnaise. It provides a similar creamy tang but significantly boosts the protein content while lowering the fat and calories.
Use Cottage Cheese: Blending cottage cheese until smooth offers a creamy, high-protein base that can replace or reduce the need for mayonnaise.
Add Avocado: Mashed avocado provides healthy fats and a creamy texture, allowing you to reduce the amount of mayonnaise without sacrificing moisture.
Incorporate Additional Ingredients: Mix in other high-protein foods like chopped chicken, chickpeas, or a sprinkle of nutritional yeast to further increase the protein per serving.

Comparison Table: Standard vs. High-Protein Egg Mayo


Component	Standard Egg Mayo (per serving)	High-Protein Egg Mayo (per serving)
Eggs	2 large eggs	2 large eggs
Creamy Base	2-3 tbsp mayonnaise (approx. 0.5g protein)	2-3 tbsp plain Greek yogurt (approx. 3-5g protein)
Additional Mix-ins	None	Optional: 1/4 cup cottage cheese (approx. 7g protein)
Estimated Total Protein	Approx. 12-14g	Approx. 22-26g
Fat	High (mostly from mayo)	Moderate to High (less than standard)

Conclusion: Navigating Egg Mayo's Protein Profile

In conclusion, the answer to the question "Is egg mayo good for protein?" is yes, but only because of the eggs used to make the dish. Mayonnaise itself is a negligible protein source. By being mindful of the ingredients and making smart substitutions, it's possible to craft an egg mayo that is both delicious and an excellent source of protein.

For those seeking maximum protein with less fat, swapping out some or all of the mayonnaise for a high-protein alternative like Greek yogurt or cottage cheese is the best approach. This ensures you are leveraging the complete protein from the eggs while making a more nutritionally balanced meal.

For more recipe ideas on making healthier versions of classic dishes, check out recipes like this High Protein Egg Salad from Allrecipes.

Frequently Asked Questions

No, mayonnaise is not a good source of protein. It is primarily composed of oil and provides very little protein per serving, often less than 1 gram.

The protein in egg mayo comes from the eggs used in the mixture, which are a complete and high-quality protein source. The mayonnaise itself is a minimal contributor.

You can make your egg mayo healthier and boost its protein by replacing some or all of the mayonnaise with a high-protein ingredient like plain Greek yogurt, blended cottage cheese, or mashed avocado.

No, while the egg white has a high concentration of protein, the yolk also contains a significant amount. A large egg's protein is distributed between both the white and the yolk.

Due to food labeling regulations, if a serving contains less than 0.5 grams of protein, it can be rounded down to zero. This is common for mayonnaise, which contains minimal protein per serving.

The protein content of egg mayo depends entirely on the number of eggs used. While eggs are a high-quality protein, the overall dish's protein density can be lower compared to lean meat or fish, which contain more protein per gram.

Homemade mayonnaise may have slightly more protein depending on the recipe and amount of yolk used, but it is still primarily composed of oil. The protein contribution remains insignificant compared to the hard-boiled eggs in the final dish.