Is Mayonnaise Really Unhealthy? The Surprising Truth

January 12, 2026 •

4 min read

One tablespoon of conventional mayonnaise can contain up to 90 calories and 10 grams of fat, but its reputation as a universally unhealthy food is far from the full story. A deeper look at what is mayonnaise really unhealthy reveals that its healthfulness largely depends on the ingredients used, portion sizes, and overall dietary context.

Quick Summary

This article explores the nutritional profile of mayonnaise, breaking down the differences between homemade and store-bought versions. It addresses common concerns about ingredients like fat and oil, offers tips for making healthier choices, and suggests tasty alternatives for a balanced diet.

Key Points

Ingredient Quality Matters: The oil is the most important factor in a mayonnaise's health. Choose brands with avocado or olive oil over those with refined vegetable oils like soybean or canola.
Not All Fats Are Bad: Mayonnaise is high in fat, but the type of fat is key. Healthier versions contain monounsaturated fats beneficial for heart health, as opposed to pro-inflammatory omega-6s.
Watch for Hidden Additives: Light and low-fat mayonnaises often compensate for reduced fat with added sugars, starches, and thickeners. Always read the ingredient list to avoid unnecessary additives.
Portion Control is Key: Due to its high calorie density, moderation is essential. Excessive consumption of any mayonnaise can lead to weight gain if not balanced within your overall diet.
Homemade Offers Control: Making mayonnaise at home with an immersion blender gives you complete control over the quality of ingredients, ensuring a healthier, additive-free condiment.
Healthy Alternatives Exist: For creamy texture and fewer calories, consider healthy alternatives like Greek yogurt, mashed avocado, or hummus.

Unpacking the Nutritional Facts of Mayonnaise

Mayonnaise's reputation as a diet saboteur stems from its high fat and calorie content. However, not all fats are created equal, and the quality of ingredients plays a crucial role in its nutritional value. Traditional mayonnaise is an emulsion of oil, egg yolk, and an acidic liquid like vinegar or lemon juice. The type of oil is the most significant factor determining whether it contributes to a healthy diet or not.

The Oil Dilemma: Healthy vs. Refined

Most commercial mayonnaise uses cheap, refined vegetable oils like soybean, canola, or safflower oil. These oils are often high in omega-6 fatty acids, which can contribute to inflammation when consumed in excess and without a proper balance of omega-3s. The refining process can also create damaged, inflammatory fats that are hard for the body to process. In contrast, a healthier mayonnaise uses oils like avocado or olive oil, which are rich in heart-healthy monounsaturated fats.

Eggs and Additives

While eggs in homemade mayonnaise are often raw, commercial versions use pasteurized eggs, minimizing the risk of salmonella contamination. The main concern with store-bought versions lies in the additives. Many contain extra sugar, salt, preservatives, and thickeners to improve texture and shelf-life. These additional, often unnecessary ingredients can detract from the condiment's healthfulness. Homemade mayonnaise, on the other hand, allows for complete control over all ingredients.

Calories, Fat, and Weight Management

Mayonnaise is undeniably calorie-dense due to its high oil content, with a single tablespoon typically containing around 90-100 calories. Regular and liberal consumption can lead to excess calorie intake and potential weight gain. However, for those on a low-carb or ketogenic diet, the fat content is often not a major concern, and mayo can be a useful tool for meeting fat macros. The key takeaway for everyone is that moderation and portion control are essential for incorporating it into a balanced diet.

Mayonnaise Varieties: A Comparison


Feature	Regular Mayonnaise	Light/Reduced-Fat Mayonnaise	Vegan Mayonnaise
Primary Ingredients	Oil, egg yolk, vinegar, spices	Water, less oil, added sugars/starches, gums	Plant-based protein (e.g., pea), vegetable oil, acid
Fat Content	High (approx. 10g per tbsp)	Medium to low (often 25-50% less)	Varies, can be comparable to regular or lighter
Calorie Count	High (approx. 90-100 per tbsp)	Medium (approx. 35-50 per tbsp)	Varies by brand, may be lower or similar
Additives	Some brands contain preservatives, sugar	Often includes more sugar, starches, thickeners, and artificial flavors	May use different gums and stabilizers for texture
Best for...	Those prioritizing flavor and simple ingredients (if using healthy oil)	Individuals monitoring calorie or fat intake, but watch for additives	Vegans, those with egg allergies, or anyone avoiding animal products

Making Smarter Mayonnaise Choices

To enjoy mayonnaise without the health drawbacks, consider these strategies:

Prioritize Oil Quality: Check the label for mayos made with healthier oils like avocado oil or expeller-pressed safflower oil. Avoid brands that use refined soybean or canola oil, especially if not organic.
Read the Ingredients: Look for minimal, recognizable ingredients. A simple list of oil, eggs, vinegar, and spices is best. Watch out for added sugars, artificial flavors, and thickeners, which are common in low-fat versions.
Make it Yourself: The healthiest and most controlled option is to make homemade mayonnaise. This allows you to select high-quality oil and ingredients. Use pasteurized eggs for safety, especially if serving vulnerable populations.
Mind Your Portions: Use mayonnaise sparingly. A tablespoon can add significant calories and fat. Try mixing it with lower-calorie, high-protein alternatives like Greek yogurt for a creamy but lighter spread.

Delicious and Healthy Alternatives

If you're still looking to reduce your reliance on mayonnaise, several alternatives offer similar creaminess with added nutritional benefits:

Hummus: A dip made from chickpeas, tahini, olive oil, and lemon juice. It's rich in fiber, protein, and antioxidants.
Mashed Avocado: An excellent source of healthy monounsaturated fats, potassium, and vitamins. Its creamy texture makes it a perfect substitute.
Greek Yogurt: Provides a tangy, creamy base rich in protein and probiotics. Use a full-fat version for a texture closest to mayo.
Mustard: A simple, low-calorie alternative with a bold flavor, perfect for sandwiches and dressings.
Pesto: A flavorful sauce made from basil, olive oil, pine nuts, and cheese, adding healthy fats and fresh flavor.

Conclusion

So, is mayonnaise really unhealthy? The answer is nuanced. While traditional, mass-produced versions made with refined oils, excess salt, and sugar can contribute to health issues, mayonnaise itself is not inherently bad. When made with quality, healthy oils and consumed in moderation, it can be a part of a balanced diet, offering healthy fats and aiding in nutrient absorption. By paying attention to ingredients and opting for homemade or healthier brands, you can enjoy this versatile condiment without the guilt. Remember, portion control and ingredient choice are the true keys to making mayonnaise a healthier addition to your meals.

American Heart Association on Fats and Cardiovascular Disease

Frequently Asked Questions

Store-bought mayonnaise is safe because it is made with pasteurized eggs, which eliminates the risk of salmonella. If you make homemade mayonnaise, use pasteurized eggs to be safe.

Not necessarily. While they have fewer calories and fat, manufacturers often replace the fat with added sugars, starches, and other processed ingredients to maintain flavor and texture. This can make them less healthy than a high-quality, full-fat version.

Mayonnaise made with egg yolks contains some cholesterol. However, dietary cholesterol has a minimal impact on blood cholesterol for most people. The type of oil used is a more significant factor in heart health.

Yes, mayonnaise is typically keto-friendly as it is high in fat and low in carbohydrates. However, it's important to choose a brand made with healthy oils and without added sugars to align with keto principles.

Use an immersion blender to combine pasteurized egg yolk, a high-quality oil like avocado or olive oil, a splash of vinegar or lemon juice, and seasonings. Add the oil slowly while blending to create a stable emulsion.

Excellent substitutes include Greek yogurt, mashed avocado, hummus, or even a simple vinaigrette made with olive oil and mustard.

Start by choosing a brand made with high-quality oil and a minimal ingredient list. To reduce calories and add protein, you can mix it with plain Greek yogurt.