Is Mayonnaise Good for a Low Carb Diet?

November 6, 2025 •

3 min read

According to nutrition data, a single tablespoon of regular mayonnaise contains just 0.1g of carbohydrates, making it surprisingly low in carbs. So, is mayonnaise good for a low carb diet? The simple answer is yes, but the quality and ingredients matter greatly.

Quick Summary

Mayonnaise can be a great addition to a low carb diet due to its high fat and low carbohydrate profile. However, it is crucial to read labels and avoid brands with added sugars, unhealthy oils, or preservatives. Quality store-bought options and homemade versions offer the best control over ingredients for optimal low carb success.

Key Points

Mayonnaise is Low Carb: Traditional mayonnaise is naturally very low in carbohydrates due to its high fat content from oil and eggs.
Read Labels Carefully: Many commercial brands add sugar, high-fructose corn syrup, and low-quality oils like soybean or canola, which should be avoided.
Avoid 'Lite' or 'Low-Fat' Mayo: These versions often replace fat with added sugars and starches to maintain flavor, increasing the carb count.
Prioritize High-Quality Oils: Choose mayonnaises made with healthier oils like avocado, olive, or coconut oil for better nutritional value.
Homemade is Best: For full control over ingredients and quality, making your own mayonnaise with simple, natural ingredients is the most reliable option.
Use High-Fat Alternatives: Full-fat Greek yogurt, avocado, and sour cream are excellent low carb substitutes for creamy textures in recipes.

Understanding the Macronutrient Profile of Mayonnaise

Mayonnaise is essentially an emulsion of oil, egg yolks, and an acid like vinegar or lemon juice. This fundamental recipe results in a product that is very high in fat and very low in carbohydrates, aligning well with the principles of a ketogenic or low carb diet. The high fat content can be beneficial for satiety, helping you feel full and satisfied for longer periods, which can aid in weight management.

However, the key lies in the ingredients. While traditional, homemade mayonnaise is perfectly low carb, many commercial brands introduce ingredients that can undermine your dietary goals. These can include added sugars, high-fructose corn syrup, and low-quality, inflammatory vegetable oils like soy or canola.

The Importance of Reading Labels

Navigating the mayonnaise aisle requires careful attention to detail. A product labeled 'lite' or 'reduced-fat' can be particularly misleading for low carb dieters, as manufacturers often replace the removed fat with sugar and other high-carb fillers to maintain flavor. Always check the nutrition facts panel and the ingredients list before purchasing.

Key ingredients to look for and avoid:

Look for: Healthy oils like avocado, olive, or MCT oil. Simple, whole ingredients like eggs, vinegar, and salt.
Avoid: Added sugars (often listed as 'sugar,' 'corn syrup,' 'dextrose,' etc.), unhealthy seed oils (soybean, canola, sunflower, safflower), and unnecessary preservatives or stabilizers.

Making Your Own Low Carb Mayonnaise at Home

For the ultimate control over ingredients, and to ensure a truly low carb and healthy product, making your own mayonnaise is the best option. It's a straightforward process that takes just a few minutes with an immersion blender or food processor.

Homemade Avocado Oil Mayonnaise Recipe Ingredients:

1 large, fresh, pastured egg
1 cup avocado oil
1 tbsp lemon juice or apple cider vinegar
1 tsp Dijon mustard
Pinch of sea salt

Method:

Add the egg, mustard, lemon juice, and salt to a tall, narrow jar.
Pour the avocado oil over the top, letting it settle.
Submerge the immersion blender to the bottom of the jar and turn it on. Blend for about 15-20 seconds without moving it until you see the mixture emulsify and turn pale.
Slowly lift the blender head up and down to incorporate the remaining oil. The mayonnaise will thicken rapidly.
Store in an airtight container in the refrigerator for up to one week.

Store-Bought vs. Homemade Mayonnaise


Feature	Homemade Mayonnaise	Commercial Mayonnaise
Ingredients	Whole, natural ingredients like avocado oil, eggs, vinegar.	Often contains processed oils, sugar, and preservatives.
Carb Count	Typically zero grams of net carbs.	Can contain hidden sugars, increasing carb count. Variable.
Flavor	Fresh, clean, and customizable.	Can be overly sweet or have an off-putting artificial taste.
Cost	Can be more expensive due to high-quality oil.	Generally less expensive, but cost varies by brand.
Control	Full control over oil type, flavorings, and additives.	No control over ingredients.
Shelf Life	Shorter, typically one week in the fridge.	Long shelf life due to preservatives.

Low Carb Alternatives to Mayonnaise

While high-quality mayonnaise can be a staple, there are other low carb options to add flavor and creaminess to your meals:

Avocado: Creamy and high in healthy fats. Can be mashed and seasoned for sandwiches or salads.
Sour Cream or Greek Yogurt: Full-fat versions are great for dips and dressings. Check labels for any added carbs.
Cream Cheese: Excellent for creamy sauces and dips, or as a spread.
Pesto: A flavorful sauce made from basil, pine nuts, olive oil, and parmesan cheese.
Mustard: Classic yellow or Dijon mustard is typically very low in carbs, but always check the label, especially for honey mustard.

Conclusion: The Final Verdict on Low Carb Mayonnaise

To summarize, mayonnaise can absolutely be part of a low carb diet, but the devil is in the details. The key is to avoid heavily processed, commercial versions that often contain added sugars and inflammatory oils. By either choosing a high-quality, sugar-free brand made with healthy fats like avocado or olive oil, or by making your own at home, you can enjoy this versatile and satisfying condiment without derailing your low carb goals. Always prioritize whole, natural ingredients and be an avid label reader to ensure your mayonnaise choice aligns with your dietary needs. The right mayonnaise is a fantastic tool for adding healthy fats and flavor to your meals.

An excellent resource for low carb condiment ideas can be found on Diet Doctor, which offers a range of keto-friendly sauces and dips: https://www.dietdoctor.com/low-carb/keto/recipes/sauces-dressings.

Frequently Asked Questions

No, not all mayonnaise is suitable. You must carefully read the label to ensure there is no added sugar, high-fructose corn syrup, or other high-carb ingredients. Many brands replace healthy fats with sugar in their 'lite' versions.

The best mayonnaises for low carb diets are those made with healthier oils like avocado oil or olive oil and contain no added sugar. Brands like Primal Kitchen or Chosen Foods offer good options, or you can make your own at home.

'Lite' or 'reduced-fat' mayonnaises often have higher carbohydrate counts because manufacturers add sugar and starches to compensate for the flavor and texture lost by removing fat. This directly counteracts low carb goals.

Yes, making homemade mayonnaise is highly recommended for low carb diets. It gives you complete control over the ingredients, ensuring it's free of sugar, preservatives, and unhealthy oils, resulting in a cleaner, more nutritious condiment.

For mayonnaise, which typically contains minimal fiber, the total carbohydrate count on the nutrition label is the primary number to consider. Since quality low carb mayo should have 0-1g of carbs per serving, the net carb count will be very low.

Great low carb substitutes include full-fat Greek yogurt or sour cream (check for carbs), mashed avocado, or simple, healthy vinaigrettes made with olive oil and vinegar.

Check the ingredients list. The oils used are listed by weight. Look for brands that list healthy options like avocado oil or olive oil first. Avoid products where canola, soybean, or other low-quality vegetable oils are the primary ingredient.