Is Egg Mayonnaise Healthy? Decoding the Nutrition and Risks

January 11, 2026 •

4 min read

A single tablespoon of commercial mayonnaise can contain roughly 90-100 calories, primarily from fat. This calorie density often leads to the question: is egg mayonnaise healthy? The answer hinges on preparation, serving size, and ingredients.

Quick Summary

An examination of egg mayonnaise reveals both benefits and drawbacks, focusing on its high fat and calorie content. It is important to consider portion size and ingredients to incorporate it into a balanced diet. Healthier oils, portion control, and alternative binders can improve its nutritional profile significantly.

Key Points

Nutritional Value: Eggs provide high-quality protein, choline, and fat-soluble vitamins, making them a nutritious base.
High in Calories: Traditional mayonnaise is calorie-dense and high in fat, which can contribute to weight gain if not consumed in moderation.
Choose Healthier Oils: Selecting mayonnaise made with avocado or olive oil provides healthier unsaturated fats and omega-3s, unlike those with refined vegetable oils.
Explore Substitutes: Using Greek yogurt, mashed avocado, or hummus can significantly reduce the fat and calorie content while adding protein and other nutrients.
Practice Portion Control: Due to its high energy density, mindful portioning is crucial for fitting egg mayonnaise into a balanced diet.
Enhance with Add-ins: Incorporating fresh vegetables and herbs boosts fiber, vitamins, and flavor, reducing reliance on a fatty binder.
Homemade vs. Store-Bought: While homemade allows for ingredient control, commercial mayo with pasteurized eggs is safer regarding salmonella risk.

The Nutritional Breakdown of Egg Mayonnaise

Egg mayonnaise, essentially egg salad, is a simple mix of hard-boiled eggs and mayonnaise. The nutritional profile is a combination of these core ingredients. Eggs provide high-quality protein, choline for brain health, and fat-soluble vitamins (A, D, E, K). However, traditional mayonnaise is the main source of concern for those watching their calorie and fat intake.

Eggs: The Protein and Vitamin Source

Protein: Eggs are a complete protein source, containing all nine essential amino acids. This is crucial for muscle repair, hormone production, and overall bodily function.
Vitamins and Minerals: Egg yolks are rich in vitamins, including vitamin D, B vitamins, and minerals like iron and selenium.
Choline: A vital nutrient found in egg yolks, choline is essential for liver function, brain development, and a healthy nervous system.

Mayonnaise: The Fat and Calorie Contributor

Standard commercial mayonnaise is an emulsion of oil, egg yolk, and an acid like vinegar or lemon juice. The type of oil used has a significant impact on its health properties.

High in Fats: Mayonnaise is predominantly oil, making it very high in calories and fat. Many store-bought varieties are made with less healthy refined vegetable oils, such as soybean or canola oil, which are high in omega-6 fatty acids.
Potential for Healthier Fats: If made with healthier oils like avocado or olive oil, mayonnaise can contain heart-healthy unsaturated fats and omega-3 fatty acids.

Potential Health Risks and How to Mitigate Them

While egg mayonnaise offers some benefits, it is crucial to address the potential downsides to enjoy it as part of a balanced diet.

High Calories and Weight Gain

Due to its high fat content, it's easy to overconsume calories from egg mayonnaise. A single sandwich can contain hundreds of calories just from the spread. This makes portion control essential for those managing their weight. Opt for a modest tablespoon rather than a thick, lavish layer.

Omega-6 to Omega-3 Ratio Imbalance

Many commercial mayonnaises are made with vegetable oils that contribute to an imbalance in the ratio of omega-6 to omega-3 fatty acids, which can increase inflammation in the body. Choosing a version made with avocado or olive oil can help restore this balance.

Food Safety Concerns

Homemade mayonnaise using raw eggs carries a risk of salmonella bacteria. Commercial brands are typically made with pasteurized eggs, making them much safer. If making your own, use pasteurized eggs or follow a recipe that pasteurizes the eggs during preparation.

Comparison: Standard vs. Healthier Egg Mayonnaise


Feature	Standard Egg Mayonnaise	Healthier Egg Mayonnaise	Benefit/Drawback
Mayonnaise Type	Commercial, often with soybean oil.	Homemade or store-bought with olive or avocado oil.	Healthier oils provide better fatty acid profiles.
Calories	High per serving (~100 kcal per tbsp).	Reduced, especially when cutting mayo or adding substitutes.	Lower calorie density helps with weight management.
Fat Profile	High in omega-6 fatty acids.	Rich in monounsaturated fats and omega-3s.	Better for heart health and reducing inflammation.
Added Ingredients	Often contains sugar, preservatives, and additives.	No unnecessary additives; control over ingredients.	Avoids added sugars and processed components.
Flavor	Consistent but often bland and one-dimensional.	Customizable and fresh-tasting.	Enhanced flavor from quality ingredients and added herbs.

How to Make Egg Mayonnaise Healthier

Improving the nutritional profile of your egg mayonnaise is simple with a few key swaps. The goal is to reduce calories and less-desirable fats while boosting protein and micronutrients.

Choose a Better Base

Greek Yogurt: This is a popular and excellent substitute. It significantly reduces the fat content while adding a boost of protein and beneficial probiotics.
Avocado: Mashed avocado can be used instead of or in combination with mayonnaise to add healthy monounsaturated fats, fiber, and a creamy texture.
Hummus: For a savory twist, a dollop of hummus can replace some or all of the mayo, adding protein and fiber.

Enhance with Nutrients and Flavor

Add Vegetables: Incorporate finely chopped celery, red onion, bell peppers, or pickles for extra fiber, vitamins, and a satisfying crunch.
Use Herbs: Fresh herbs like chives, dill, and parsley add flavor without adding calories, allowing you to reduce the amount of mayo needed. A squeeze of fresh lemon juice also brightens the flavor.
Spices: Use paprika, curry powder, or a pinch of cayenne for a flavor kick that reduces the reliance on a fatty base.

Conclusion: Moderation and Smart Choices are Key

In summary, whether egg mayonnaise is healthy is not a simple yes or no answer. The healthiness of the dish is determined by its preparation and consumption. While the egg itself is a highly nutritious component, traditional mayonnaise adds significant calories and fat. For those on low-carb diets, a moderate portion is generally acceptable. For everyone else, exercising portion control, opting for lighter bases like Greek yogurt, and choosing healthier oils in your mayo are the most effective ways to make this classic dish a healthier choice. By being mindful of your ingredients and portion sizes, you can continue to enjoy egg mayonnaise as a delicious part of a balanced diet.

For more information on the impact of various fats, consider reviewing resources like the National Institutes of Health's articles on dietary fats. This will help you make more informed choices when selecting oils and condiments.

Frequently Asked Questions

Not necessarily, but it is very calorie-dense due to the high fat content of mayonnaise. The key is moderation. Using lighter alternatives like Greek yogurt or avocado instead of all mayo and controlling your portion sizes will make it much more weight-loss friendly.

The healthiest way is to make your own with a healthier oil, such as avocado or olive oil, or to replace some or all of the mayonnaise with a lower-fat, higher-protein alternative like Greek yogurt. Adding plenty of fresh vegetables also boosts nutrients.

Store-bought egg mayonnaise can be a healthier option if you choose brands that use heart-healthy oils like olive or avocado oil and avoid those with added sugars or preservatives. However, portion control is still necessary due to its calorie density.

Mayonnaise made with egg yolks contains cholesterol, but for most people, dietary cholesterol has a minimal impact on blood cholesterol levels. Those with specific health conditions should monitor their intake, but for the average person, focusing on the type of fat and overall calories is more important.

Yes, it can. The eggs provide high-quality protein, vitamins, and minerals like choline. The fat from the mayo can also help absorb fat-soluble vitamins (A, D, E, K) from other foods.

For a lower-calorie alternative, consider using Greek yogurt, mashed avocado, hummus, or even a simple vinaigrette dressing. These options provide flavor and creaminess with fewer calories and less fat.

You can enhance flavor by adding fresh herbs like chives and dill, a squeeze of fresh lemon juice, or a pinch of spices like paprika. Chopped pickles or relish also add a tangy, flavorful dimension.