Is There Any Mayonnaise That Is Healthy?

December 26, 2025 •

3 min read

While many see mayonnaise as an unhealthy, fatty condiment, some brands and homemade versions can offer nutritional benefits. The healthiness of mayonnaise ultimately depends on its ingredients, particularly the type of oil used and whether it contains excessive additives. Understanding these factors is key to determining if there's any mayonnaise that is healthy.

Quick Summary

The healthiness of mayonnaise is not a simple yes or no, but depends on its ingredients, especially the oil. Versions made with healthy fats like avocado or olive oil can be part of a balanced diet, unlike those with refined seed oils and additives. Homemade mayo is often the healthiest choice, and numerous nutritious alternatives exist.

Key Points

Healthy Options Exist: While many commercial mayos use refined oils, healthier versions made with avocado or olive oil are available, though they must be checked for hidden ingredients.
Homemade is Healthiest: Making your own mayonnaise allows for full control over ingredients, ensuring you use high-quality oils and avoid additives.
Refined Seed Oils are Suboptimal: Most mass-market mayos rely on soybean or canola oil, which are highly processed and less favorable than healthier fat sources.
Light Mayo Often Contains Additives: Many low-fat and light mayonnaise products replace fat with sugars, thickeners, and sometimes controversial artificial sweeteners.
Consider Non-Mayo Alternatives: Nutrient-dense substitutes like Greek yogurt, mashed avocado, and hummus offer creamy texture with additional health benefits.
Moderation is Key: Even healthy mayonnaise is calorie-dense, so portion control is essential for any dietary plan.

Understanding Mayonnaise: Ingredients Matter

Mayonnaise is a high-fat, calorie-dense condiment, but not all fat is created equal. The core ingredients of traditional mayonnaise are oil, egg yolks, vinegar or lemon juice, and seasonings. The health impact is largely determined by the type of oil used.

The Problem with Refined Seed Oils

Many commercial brands of mayonnaise are made with highly refined seed oils, such as soybean, canola, or safflower oil. While not definitively proven to cause inflammation as some claim, these oils are heavily processed and offer a less favorable fatty acid profile compared to healthier, less-refined alternatives. Manufacturers often add sugar, gums, and other thickeners to create a stable texture, especially in reduced-fat versions. The Center for Science in the Public Interest (CSPI) notes that light mayos can sometimes contain problematic artificial sweeteners.

The Healthiest Oil Choices for Mayonnaise

When looking for a genuinely healthy mayonnaise, the type of oil is the most important factor.

Avocado Oil Mayo: Made with expeller-pressed avocado oil, these mayos are rich in heart-healthy monounsaturated fats. Brands like Primal Kitchen and Chosen Foods exclusively use avocado oil and no other fillers.
Olive Oil Mayo: This version uses olive oil, which is known for its anti-inflammatory properties and benefits for heart health. However, be cautious, as some commercial "olive oil" mayos blend olive oil with cheaper, less healthy oils like soybean or canola oil. Always check the ingredients list to ensure you're getting a true olive oil product.
Homemade Mayo: The healthiest option by far, as it gives you complete control over ingredients. By using high-quality oils like cold-pressed avocado or light olive oil, organic eggs, and avoiding additives, you create a wholesome and nutritious condiment.

How to Make Your Own Healthy Mayonnaise

Making mayonnaise at home is a straightforward process, especially with an immersion blender.

Ingredients:

1 large pasteurized egg
1 cup avocado or light olive oil
1 tbsp lemon juice or apple cider vinegar
1 tsp Dijon mustard
Pinch of salt

Instructions:

Combine the egg, lemon juice, mustard, and salt in a tall, narrow jar.
Pour the oil directly on top of the other ingredients.
Place the immersion blender at the bottom of the jar, covering the egg yolk completely.
Turn the blender on high and let it run for 10-15 seconds without moving it.
Slowly and steadily, lift the blender up through the oil until all ingredients are emulsified and the mixture is thick and creamy.
Taste and adjust seasoning as needed. Refrigerate in an airtight jar for up to two weeks.

Healthy Alternatives to Mayonnaise

For those who want to avoid mayonnaise entirely, several healthy and delicious alternatives exist:

Greek Yogurt: Plain, full-fat Greek yogurt can be a perfect, protein-rich substitute for chicken salad or dips.
Mashed Avocado: For sandwiches or wraps, mashed avocado provides a creamy texture with a dose of healthy fats and fiber.
Hummus: This chickpea-based spread adds protein, fiber, and flavor to sandwiches.
Tahini Sauce: Made from sesame seed paste, tahini can be thinned with lemon juice and water to create a creamy, nutty sauce.

Comparison Table: Mayonnaise vs. Healthy Alternatives


Feature	Traditional Mayonnaise	Avocado Oil Mayonnaise	Greek Yogurt (Plain, Full-Fat)	Mashed Avocado
Primary Fat Source	Refined seed oils (soybean, canola)	Cold-pressed avocado oil	Dairy fat	Monounsaturated fats from avocado
Processing Level	High (often includes additives)	Low (expeller-pressed oil)	Varies by brand	Minimal
Heart-Healthy Fats	Generally low	High (monounsaturated)	Moderate	High (monounsaturated)
Protein Content	Very low	Very low	High	Low to moderate
Calorie Density	Very High	High	Low to moderate	Moderate to high
Best For	Sandwiches, classic recipes	All uses, dips, sandwiches	Salads, dips, creamy sauces	Sandwiches, wraps, toasts

Conclusion: Choosing Wisely is Key

Yes, there is mayonnaise that is healthy, but the term is conditional and depends on the ingredients. The healthiest versions are those made with heart-healthy, high-quality oils like avocado or olive oil, rather than refined seed oils. The best control and nutritional value come from making your own mayonnaise at home. For those seeking even lighter, nutrient-dense options, alternatives like Greek yogurt, mashed avocado, and hummus are excellent choices. By prioritizing whole-food ingredients and being mindful of oil types, mayonnaise can be a part of a balanced and healthy diet when consumed in moderation.

Frequently Asked Questions

Yes, avocado oil mayonnaise is generally considered healthier than regular mayonnaise because it is made with heart-healthy monounsaturated fats from expeller-pressed avocado oil, rather than heavily processed refined seed oils.

Olive oil mayonnaise can be beneficial, thanks to olive oil's heart-healthy fats and antioxidants. However, it is crucial to check the label, as many commercial brands blend olive oil with cheaper, less healthy oils.

Not necessarily. While lower in calories and fat, 'light' mayonnaises often compensate for the reduced fat content by adding sugars, thickeners, or artificial ingredients that aren't beneficial for health.

Vegan mayonnaise is cholesterol-free but is not inherently healthier. Its healthiness depends on the type of oil used. Many vegan options are still made with refined seed oils, though some use healthier fats like avocado oil.

The simplest method involves using an immersion blender. Combine an egg, a healthy oil like avocado oil, lemon juice, and mustard in a jar. Blend from the bottom upwards until thick and creamy.

Check the ingredients list carefully. Look for mayonnaise where the primary oil listed is a healthy one, such as expeller-pressed avocado or olive oil. Avoid brands with added sugars, refined vegetable oils, or unnecessary additives.

Yes, it can. When you choose a healthy version made with quality oils and consume it in moderation due to its calorie density, mayonnaise can fit into a balanced and nutritious diet.