Is Mayonnaise Healthy for Your Health?

December 31, 2025 •

4 min read

According to the Center for Science in the Public Interest, most brands of full-fat mayonnaise contain mostly unsaturated vegetable oil, a small amount of saturated fat, and low sodium. The question of is mayonnaise healthy is not a simple yes or no, as the answer largely depends on the type, quantity, and ingredients used.

Quick Summary

An examination of the health implications of mayonnaise, exploring its nutritional composition, comparing store-bought versus homemade versions, and discussing tips for moderate consumption. It looks at the benefits of healthy fats and vitamins alongside the risks of high calories, fat, and processed ingredients.

Key Points

Moderation is key: Due to its high calorie and fat content, consuming mayonnaise in moderation is essential to avoid potential weight gain.
Choose healthier oils: Mayonnaise made with olive or avocado oil provides heart-healthy unsaturated fats, which are better than refined oils like soybean or canola.
Beware of 'light' mayo: Lower-calorie versions often replace fat with additives, starches, or added sugars, which can negate the health benefits.
Homemade is often better: Making your own mayonnaise allows you to control ingredients, avoid preservatives, and use higher-quality fats.
Mayonnaise has nutritional benefits: When made with quality ingredients, it can provide vitamins E and K and aid in the absorption of fat-soluble nutrients.
Check for additives: Always read the ingredient list on commercial mayonnaise to steer clear of unnecessary processed ingredients.

Understanding the Nutritional Profile of Mayonnaise

Mayonnaise, at its core, is an emulsion of oil, egg yolk, and an acidic ingredient like vinegar or lemon juice. The nutritional content, and therefore its healthiness, hinges on the quality and type of these ingredients. Regular mayonnaise is a calorie-dense condiment, with one tablespoon typically containing around 94-100 calories and 10-11 grams of fat.

The Good: Healthy Fats and Vitamins

Despite its reputation, mayonnaise can offer some nutritional benefits, especially when made with high-quality ingredients and consumed in moderation.

Source of Healthy Fats: The primary ingredient in mayonnaise is oil. When made with healthier oils, such as olive oil or avocado oil, mayonnaise can be a source of heart-healthy monounsaturated and polyunsaturated fats. These fats are considered beneficial for cardiovascular health when they replace saturated fats in the diet.
Rich in Vitamins: Egg yolks are a key ingredient and contribute to the condiment's vitamin content. Mayonnaise can contain vitamins E and K, which support heart health, immune function, and blood clotting. Egg yolks also provide choline, which is essential for brain and nerve function.
Aids Nutrient Absorption: The fats in mayonnaise can assist the body in absorbing fat-soluble vitamins (A, D, E, and K) from other foods in a meal, such as vegetables in a salad.

The Bad: High Calorie Density and Processed Ingredients

On the flip side, mayonnaise has several characteristics that warrant caution, particularly with overconsumption.

High Calorie and Fat Content: A single tablespoon can add nearly 100 calories to a meal. If used liberally, this can significantly increase overall daily calorie intake, contributing to weight gain.
Potential for Unhealthy Oils: Many commercial brands are made with cheaper, refined vegetable oils like soybean or canola oil. While not inherently harmful, some argue that these oils contain a less favorable ratio of omega-6 to omega-3 fatty acids, which could contribute to inflammation.
Additives in Processed Varieties: Low-fat or 'light' versions of mayonnaise often replace fat with added sugars, starches, and other processed ingredients to mimic taste and texture. These additives can sometimes undermine the intended health benefits and lead to other dietary concerns.

Store-Bought vs. Homemade Mayonnaise

The biggest contrast in mayonnaise health lies in the ingredients. Homemade mayonnaise gives you complete control, while store-bought versions can be a mixed bag of quality.


Feature	Store-Bought Mayonnaise	Homemade Mayonnaise
Oil Quality	Often uses cheaper, refined oils like soybean or canola oil.	Allows selection of healthier oils, such as avocado or olive oil.
Ingredients	May contain additives, preservatives, stabilizers, and added sugars.	Uses fresh, whole-food ingredients like fresh egg yolks, high-quality oil, and lemon juice.
Preservatives	Contains preservatives to extend shelf life for months after opening.	No artificial preservatives; shelf life is limited to a few weeks.
Nutritional Content	Content can vary widely by brand; some 'light' versions add sugar.	Customizable nutritional profile; can be made with higher quality fats and no sugar.
Taste	Generally consistent but can taste less fresh than homemade.	Richer, fresher flavor profile; taste is customizable.

How to Enjoy Mayonnaise in a Healthy Way

Eating mayonnaise doesn't have to be an all-or-nothing decision. Here are some simple strategies for incorporating it into your diet mindfully:

Practice Portion Control: Stick to the standard serving size of one tablespoon. A light spread on a sandwich is a different nutritional proposition than a cup in a salad.
Choose Wisely: Read ingredient labels. Opt for brands made with healthier oils, such as avocado or olive oil, and with minimal added sugars or starches.
Make Your Own: For the most control over ingredients and freshness, try making your own mayonnaise at home. This allows you to choose high-quality eggs and oil, and avoid unnecessary additives.
Find Healthy Alternatives: Use a lighter spread instead. Greek yogurt or mashed avocado can provide a creamy texture with fewer calories and different nutritional benefits.
Use as a Binder for Healthier Dishes: Incorporate mayonnaise into vegetable-heavy dishes or dips instead of purely fat-heavy ones. For example, mix a small amount into a veggie-filled chicken salad.

Conclusion: The Final Verdict on Mayonnaise and Health

So, is mayonnaise healthy? The answer is nuanced. While high in calories and fat, traditional mayonnaise made with quality, unprocessed ingredients contains healthy unsaturated fats, and vitamins E and K. However, many commercial versions can be packed with cheaper oils, additives, and hidden sugars, diminishing their health value. Moderation is the most important factor, as is being mindful of the ingredients.

For optimal health, the best approach is to either consume high-quality mayonnaise sparingly or consider making your own at home, where you have full control over the ingredients. By being a conscious consumer and understanding the product, you can enjoy mayonnaise as a part of a balanced diet rather than worrying about its potential pitfalls. Ultimately, the healthiness of mayonnaise is determined by your choices in the kitchen.

Frequently Asked Questions

Full-fat mayonnaise made with healthy oils is often healthier because low-fat versions may contain added sugars and starches to compensate for flavor and texture, which can be less beneficial.

Mayonnaise contains healthy unsaturated fats that, in moderation, can be beneficial for heart health. However, excessive intake of saturated fat in some mayo varieties, combined with high calories, could contribute to cardiovascular risks over time.

Store-bought mayonnaise is made with pasteurized eggs, which are safe to eat as the process kills harmful bacteria like salmonella. For homemade mayo, using pasteurized eggs is also recommended.

Yes, because mayonnaise is high in calories and fat, excessive consumption can contribute to weight gain if you don't account for the extra calories in your daily intake.

Look for mayonnaise with a simple ingredient list that uses healthier oils, such as avocado or olive oil. Checking the nutritional label for minimal additives and sugars is also advised.

Homemade mayonnaise contains no preservatives and should be stored in an airtight container in the refrigerator for no more than two to three weeks, depending on the freshness of the eggs used.

Vegan mayonnaises are not necessarily healthier, as many still contain processed oils and additives. It is important to check the nutritional information to ensure it aligns with your health goals, as some contain additives or less healthy oils.