Is Hellman's mayonnaise ok for keto? The full nutrition diet breakdown

October 20, 2025 •

3 min read

According to Hellmann's official FAQ, Real Mayonnaise is not certified keto but contains 0g carbohydrates and 0g added sugars per serving. The real question for many is not just the carb count, but whether Hellman's mayonnaise is ok for keto when considering the quality of its oil and ingredients.

Quick Summary

An analysis of Hellmann's Real Mayonnaise ingredients to determine its keto compatibility reveals its low-carb nature makes it suitable for 'dirty keto'. However, the use of soybean oil raises concerns for those following a 'clean keto' approach. Alternatives made with avocado or olive oil are discussed for a healthier fat source.

Key Points

Low Carb Count: Hellmann's Real Mayonnaise has 0g carbs and 0g added sugars per serving, making it technically suitable for a ketogenic diet from a macronutrient perspective.
Oil Quality Matters: The main ingredient in Hellmann's is soybean oil, a processed vegetable oil that many on a 'clean keto' diet avoid due to potential inflammatory properties.
Dirty vs. Clean Keto: If following a less strict ('dirty') keto diet focused solely on carb intake, Hellmann's is a viable option. For a stricter ('clean') approach, it's best to avoid it.
Better Alternatives Exist: Several brands offer mayonnaise made with cleaner, healthier fats like avocado oil, which are preferred by clean keto followers.
Homemade is an Option: Making your own keto mayonnaise with avocado or olive oil is simple and gives you complete control over the ingredients, ensuring it's free of processed oils and preservatives.
Read the Label: Regardless of the brand, always check the ingredients list for processed oils and hidden sugars to ensure the product aligns with your personal keto standards.

Demystifying Mayonnaise: Understanding the Keto Perspective

The ketogenic diet is all about drastically reducing carbohydrate intake and replacing it with fat to put your body into a metabolic state called ketosis. Because of this, condiments that are high in fat and low in carbs are often seen as keto-friendly. Mayonnaise, at its core, is an emulsion of oil, egg yolks, and an acid like vinegar or lemon juice. This basic recipe is perfectly aligned with keto principles. However, the ingredients in commercially produced mayonnaise, like Hellmann's, are what merit closer inspection.

The Macronutrient View: Carbs in Hellmann's Mayonnaise

From a strict macronutrient standpoint, Hellmann's Real Mayonnaise appears to be a good fit for a keto diet. The nutritional information per serving lists a minimal amount of carbohydrates, with Hellmann's own website stating 0g of carbs and 0g of added sugars. This means that a tablespoon or two used in a salad or as a binder for a wrap will likely not impact your daily carbohydrate limit. For people following a less stringent, or "dirty keto," approach, this is perfectly acceptable. The focus of dirty keto is on the macronutrient count, allowing for processed foods as long as they fit within the daily carb budget.

The Ingredient Quality Debate: The Oil in Question

The most significant point of contention for strict keto followers is not the carb count but the quality of the ingredients. Hellmann's uses soybean oil as its primary ingredient. Some people on a clean keto or paleo diet prefer to avoid highly processed seed oils like soybean and canola oil due to concerns about potential inflammatory effects. These individuals advocate for alternatives made with healthier, less processed oils like avocado oil or olive oil. For those prioritizing ingredient quality and avoiding highly processed components, Hellmann's may not be the best choice, despite its low carbohydrate count.

Comparison Table: Hellmann's vs. a Keto-Friendly Avocado Oil Mayonnaise


Feature	Hellmann's Real Mayonnaise	Keto-Friendly Avocado Oil Mayonnaise
Primary Oil	Soybean Oil	100% Avocado Oil
Added Sugars	0g per serving	0g per serving
Carbohydrates	0g per serving	0g per serving
Ingredient Quality	Contains processed seed oil	Uses higher-quality, non-GMO oil
Target Keto Diet	Dirty Keto / Flexible Keto	Clean Keto / Strict Keto
Inflammatory Concern	Potential concern due to high omega-6 content in soybean oil	Lower inflammatory potential

How to Choose or Make Your Own Keto Mayonnaise

When navigating the condiment aisle, mindful label reading is key. Here are some pointers:

Read the Ingredient List: Always check the ingredients first. If you see soybean oil, canola oil, or any form of sugar listed, you'll know what you're dealing with. Ingredients are listed in descending order by weight, so the primary oil will be at the top.
Look for Alternatives: Many brands now offer mayonnaise made with avocado oil, olive oil, or coconut oil specifically targeting the keto and paleo markets. Brands like Primal Kitchen and Chosen Foods are popular choices.
Consider Making Homemade Mayo: For complete control over your ingredients, making your own mayonnaise is surprisingly simple and quick. It requires just a few ingredients and can be whipped up in minutes.

A Simple Homemade Keto Mayo Recipe

Making your own mayo ensures you use only the highest quality fats and avoid all processed additives. Here's a basic recipe to get you started:

Combine 1 egg yolk, 1 tablespoon of apple cider vinegar, and 1 teaspoon of Dijon mustard in a food processor or blender.
With the motor running, very slowly drizzle in 3/4 cup of avocado oil or light olive oil. The slow drizzle is crucial for emulsification.
Once the mixture thickens into mayonnaise, season with salt and pepper to taste.

For more advanced recipes and flavor variations, you can explore resources like the KetoDiet Blog on Homemade Mayo.

Conclusion: Finding the Right Mayo for Your Keto Path

Ultimately, whether Hellmann's mayonnaise is acceptable on a keto diet depends on your personal standards and dietary goals. If your primary concern is limiting net carbs, Hellmann's Real Mayonnaise is technically suitable due to its zero-carb and zero-sugar content per serving. However, if your focus is on a "clean keto" approach that prioritizes healthy, non-inflammatory fat sources, then Hellmann's, with its soybean oil base, may not be the optimal choice. For those committed to cleaner eating, seeking out an avocado oil-based alternative or making homemade mayo is a straightforward and delicious solution. Always remember to check the ingredients list to align your condiment choices with your specific nutritional philosophy.

Frequently Asked Questions

From a macronutrient perspective, Hellmann's Real Mayonnaise is keto-friendly due to its 0g carbohydrate and 0g added sugar content per serving. However, it is not certified keto and contains soybean oil, which is a concern for stricter clean keto dieters.

The primary oil in Hellmann's Real Mayonnaise is soybean oil. This highly processed vegetable oil is often a point of concern for those following a strict, clean ketogenic diet.

Some keto dieters avoid Hellmann's primarily because of its soybean oil content. People on a clean or paleo keto diet often prefer to avoid highly processed seed oils and opt for mayos made with healthier fats like avocado or olive oil.

Yes, many keto-friendly mayonnaise alternatives exist. Look for brands that use 100% avocado oil, like Primal Kitchen or Chosen Foods, or consider making your own at home to ensure cleaner ingredients.

Making your own is simple. You can emulsify 1 egg yolk with avocado oil, a tablespoon of apple cider vinegar, and a teaspoon of Dijon mustard in a blender or food processor. The key is to add the oil very slowly to ensure it thickens properly.

Always check the nutritional information for carbs and sugars. More importantly, read the ingredient list. Look for brands with a cleaner oil source like avocado oil and avoid highly processed seed oils and hidden sugars.

Light mayonnaise varieties are generally not recommended for keto. They often reduce fat and add carbohydrates, sugars, or starches to compensate for flavor and texture, making them unsuitable for a low-carb diet.