The Basic Ingredients of Mayonnaise
At its core, traditional mayonnaise is an emulsion made from oil, egg yolks, and an acidic liquid like lemon juice or vinegar. Since these ingredients are naturally very low in carbohydrates, the resulting condiment is also low in carbs. For example, a single tablespoon of classic, real mayonnaise can contain as little as 0 to 1 gram of total carbohydrates, with 0 grams of sugar. Its high-fat content makes it a staple for anyone following a ketogenic diet, which requires a high intake of healthy fats to maintain ketosis.
Why You Need to Read the Label
While the basic recipe is low in carbs, many commercially produced mayonnaises add ingredients that can quickly raise the carb count. It is essential to carefully check the nutrition facts panel and ingredient list, especially when purchasing products labeled "light," "reduced-fat," or "fat-free". To replace the mouthfeel of fat, manufacturers often add sugar, cornstarch, or other fillers, which makes these varieties unsuitable for a strict low-carb diet.
Common ingredients to look out for that can add hidden carbs include:
- Added Sugars: High-fructose corn syrup, sugar, and dextrose.
- Thickeners: Modified food starch, which is used to create a creamy texture but adds carbohydrates.
- Unhealthy Oils: While not carb-related, many conventional brands use processed oils like soybean or canola oil, which are high in omega-6 fatty acids and can cause inflammation. Healthier options use avocado, olive, or MCT oil.
- Sweeteners: Watch for flavored mayonnaises, such as honey mustard, which are often loaded with sugar.
Comparison of Mayonnaise Types
To illustrate the difference, here is a comparison table of different types of mayonnaise based on typical nutrition facts per tablespoon.
| Mayonnaise Type | Carb Content (g) | Sugar Content (g) | Healthy Oil? | Diet Friendliness |
|---|---|---|---|---|
| Full-Fat / Traditional | 0-1g | 0g | Varies (often soy/canola) | Keto, Low Carb |
| Avocado/Olive Oil-Based | 0g | 0g | Yes | Keto, Low Carb, Paleo |
| Vegan | 0-1g | Varies | Can be healthy, check for starches | Keto (some), Low Carb |
| Light / Reduced-Fat | 1-2g+ | Often added sugar | No (lower fat) | Not ideal for Keto/Low Carb |
| Miracle Whip | 2g+ | Added sugar | No | Not Keto/Low Carb |
Making Your Own Low-Carb Mayo
For complete control over the ingredients and to avoid unhealthy additives, making your own mayonnaise is the best option. It is surprisingly easy to prepare with an immersion blender and only takes a few minutes. The core ingredients are simply egg yolk, a low-carb oil like avocado oil, Dijon mustard, and an acidic agent such as lemon juice.
A simple recipe for homemade low-carb mayonnaise:
- Combine one egg yolk, a teaspoon of Dijon mustard, and a tablespoon of fresh lemon juice or white wine vinegar in a narrow container.
- Using an immersion blender, start blending and slowly drizzle in one cup of a high-quality oil (like avocado oil).
- Continue blending until the mixture thickens into a creamy mayonnaise.
- Season with salt and pepper to taste.
Conclusion: The Bottom Line on Mayonnaise and Carbs
So, is mayo low carb? The definitive answer is yes, as long as you choose the right kind. Traditional, full-fat mayonnaise is a staple for low-carb and keto diets due to its high fat and virtually non-existent carb count. The key is to be a savvy shopper and always check the nutrition label. Avoid any product labeled "light" or "reduced-fat," as these almost always contain hidden sugars and starches. For the healthiest and most reliable option, consider making your own with a high-quality, keto-friendly oil like avocado oil. With a careful eye on ingredients, mayonnaise can remain a delicious and versatile part of your low-carb nutrition plan.
For more information on nutrition and reading food labels, you can visit the CDC's resources on healthy eating.
