Navigating the Condiment Aisle: What is the Healthiest Mayonnaise to Eat?

October 15, 2025 •

4 min read

According to nutrition experts, not all mayonnaise brands are created equal, with many commercial varieties containing refined oils and unnecessary additives. This has led many health-conscious consumers to ask: What is the healthiest mayonnaise to eat? The best choice depends on a close look at the ingredients, prioritizing high-quality fats and a simple, clean label.

Quick Summary

The healthiest mayonnaise options use high-quality, cold-pressed oils like avocado or olive oil, feature minimal ingredients, and avoid added sugars, artificial flavors, and starches. Homemade mayonnaise is a great alternative for maximum ingredient control.

Key Points

Prioritize High-Quality Oils: Choose mayonnaises made with 100% avocado oil or olive oil, as they offer healthier monounsaturated and polyunsaturated fats.
Check the Ingredient List: Look for simple, clean ingredient lists and avoid brands with added sugars, artificial flavors, and excessive preservatives like EDTA.
Avoid Most 'Light' Mayos: Reduced-fat versions often contain starches and sugars to compensate for lost texture and flavor, which can undermine health benefits.
Consider Homemade Mayonnaise: Making your own ensures full control over ingredients and freshness, eliminating unwanted additives.
Explore Healthy Alternatives: For a creamy spread or dressing base, nutritious substitutes like Greek yogurt, mashed avocado, or hummus can be excellent choices.
Practice Portion Control: Regardless of the type, mayonnaise is calorie-dense, so it should be used in moderation as part of a balanced diet.

The humble jar of mayonnaise is a kitchen staple, adding a creamy texture and rich flavor to sandwiches, salads, and dips. However, a closer look at the ingredient list reveals a significant difference between brands, which can impact your overall diet. The quest for the healthiest mayonnaise involves understanding fat sources, identifying undesirable additives, and considering alternatives or making your own from scratch.

The Role of Healthy Fats: Why the Oil Matters

At its core, mayonnaise is an emulsion of oil, egg yolk, and an acid like vinegar or lemon juice. The type of oil used is the single most important factor determining the condiment's health profile. Many popular brands use processed oils, while healthier alternatives focus on high-quality, expeller-pressed options.

Avocado Oil Mayonnaise: Frequently cited as a top contender for the healthiest option, avocado oil provides heart-healthy monounsaturated fats. Brands like Primal Kitchen and Chosen Foods use 100% avocado oil, offering a clean, simple ingredient list with a neutral flavor profile.
Olive Oil Mayonnaise: Another excellent choice, mayonnaise made with olive oil (especially extra virgin) offers a rich source of healthy monounsaturated fats and antioxidants. Many commercial brands labeled as "olive oil mayo," however, often blend it with less desirable oils like soybean or canola oil. It's crucial to check the ingredient list to ensure olive oil is the primary or sole fat source. Homemade olive oil mayo is a guaranteed clean alternative.
Seed and Vegetable Oils: Many conventional mayos are made with oils like soybean, canola, or sunflower oil. While some studies suggest these oils contain healthy fats, other sources express concern over their potential for inflammation due to a high omega-6 content and heavy processing. For the cleanest option, avocado or olive oil is preferred.

Avoiding Unhealthy Additives: Why Less is More

In addition to the oil, a healthy mayonnaise should contain a minimal amount of other additives. The best products stick to the core ingredients of oil, eggs, and vinegar, with natural seasonings.

Watch out for Light Mayonnaise: Products marketed as "light" or "reduced-fat" often contain added sugars, starches, and other thickeners to replace the fat and mimic the creamy texture. High-fructose corn syrup, for example, is linked to negative health effects. It is often healthier to use a smaller portion of full-fat, high-quality mayo instead.
Check for Preservatives and Artificial Flavors: Many commercial mayos use preservatives like calcium disodium EDTA to increase shelf life. They may also contain "natural flavors" which can be a vague term for processed additives. Look for brands that use natural preservatives like rosemary extract or contain only whole, recognizable food ingredients.

Comparison of Mayonnaise Types


Feature	Avocado Oil Mayo	Olive Oil Mayo	Conventional Mayo	Light Mayo
Primary Oil	100% avocado oil	Often a blend with other vegetable oils	Soybean, canola, or sunflower oil	Soybean or canola oil, often with added water
Healthy Fats	High in monounsaturated fats	High in monounsaturated fats when using high-quality oil	Mixed fat profile; high in omega-6	Lower fat content overall
Additives	Minimal, simple ingredients	Variable, depending on brand	May contain preservatives, added sugar, and 'natural flavors'	Often contains starches, gums, and sometimes artificial sweeteners
Flavor	Neutral, creamy	Can have a strong olive oil flavor	Familiar, traditional mayo flavor	Tangier, sometimes sweeter due to additives

Beyond the Jar: Making Your Own or Finding Alternatives

For ultimate control over ingredients and freshness, making homemade mayonnaise is the best approach. It's surprisingly simple, requiring only an immersion blender and a few basic ingredients. You can choose the highest quality oils, eggs, and seasonings without worrying about preservatives or additives.

For those who want to avoid mayo altogether, several healthy alternatives can provide a similar creamy texture.

Greek Yogurt: Plain Greek yogurt is a protein-packed substitute that adds tanginess and a creamy consistency to salads and dips.
Hummus: Made from chickpeas, hummus offers fiber, protein, and healthy fats, with a flavorful, creamy texture.
Mashed Avocado: This heart-healthy fruit can be mashed and seasoned for a creamy, rich sandwich spread.
Pesto: This vibrant sauce, made with basil, pine nuts, olive oil, and cheese, can serve as a flavorful spread or dip.

Conclusion: Making the Right Choice for Your Diet

The healthiest mayonnaise is not a single product but a choice based on prioritizing quality ingredients. Mayo made from 100% avocado oil or high-quality olive oil with a simple, clean ingredient list is your best store-bought option. Avoid products with added sugars, artificial ingredients, and unnecessary thickeners often found in "light" versions. Portion control is still important due to mayonnaise's calorie density. Whether you choose a clean commercial brand, make your own at home, or opt for a healthy alternative, making informed decisions ensures you're choosing the best for your nutrition diet.

Learn more about healthy fats and their role in your diet from the American Heart Association.

Healthy mayonnaise brands and alternatives

Primal Kitchen: Offers 100% avocado oil mayo with a clean ingredient list.
Chosen Foods: Known for its classic avocado oil mayo, with simple ingredients and a smooth texture.
Homemade Mayo: Provides the highest level of ingredient control, using pasteurized eggs and your preferred healthy oil.
Greek Yogurt: A versatile, protein-rich substitute for a tangy, creamy consistency.
Mashed Avocado: A simple, whole-food alternative rich in monounsaturated fats.

Choosing the right mayo for your health

To find the healthiest mayonnaise, focus on the oil base and ingredient transparency. The best choices prioritize high-quality avocado or olive oil and contain minimal additives, preservatives, or added sugars. For those with dietary concerns, homemade mayo offers the most control, while alternatives like Greek yogurt or hummus provide nutritious, creamy options.

Frequently Asked Questions

Olive oil mayonnaise can be healthier if it uses a high percentage of quality olive oil, which is rich in heart-healthy monounsaturated fats. However, many commercial versions blend olive oil with cheaper oils like canola or soybean, so it is essential to check the ingredient list.

Most standard, conventional mayonnaise brands are made with soybean oil, which is a common and inexpensive vegetable oil.

While lower in calories, many 'light' mayos achieve this by replacing fat with additives like starches, thickeners, and added sugars or artificial sweeteners, which can be less healthy than using a quality, full-fat version in moderation.

Mayonnaise made with 100% avocado oil is widely considered a top choice due to its cleaner ingredient profile and the high content of heart-healthy monounsaturated fats. Brands like Primal Kitchen and Chosen Foods offer high-quality avocado oil versions.

Excellent healthy alternatives to mayonnaise include plain Greek yogurt, hummus, mashed avocado, pesto, and Dijon mustard. These options provide creamy texture and flavor with added nutrients or lower fat content.

Vegan mayonnaises are not automatically healthier. While they contain no eggs, many still use refined seed oils and can contain additives and stabilizers. Always check the ingredient list for healthy oils and minimal processed ingredients.

Yes, making mayonnaise at home is straightforward and ensures you have full control over the ingredients. You can use high-quality avocado or olive oil, fresh egg yolks, and your own seasonings with an immersion blender for a quick and fresh result.