Nutrition Diet: Is Mayonnaise Empty Calories or a Source of Healthy Fats?

October 31, 2025 •

4 min read

With approximately 90 to 100 calories and 10 grams of fat per single tablespoon, mayonnaise is a calorie-dense condiment. This high-fat content often leads many to ask: Is mayonnaise empty calories? The answer, however, is more nuanced than a simple yes or no, depending largely on the ingredients, quantity consumed, and the type you choose.

Quick Summary

Mayonnaise is a calorie-dense condiment, but calling it purely 'empty calories' is an oversimplification. Its nutritional profile, including healthy unsaturated fats and some vitamins, varies significantly between store-bought and homemade versions, and portion size is a critical factor for any diet.

Key Points

Not Entirely Empty Calories: While high in calories, mayonnaise contains healthy unsaturated fats (from oil) and vitamins E and K, distinguishing it from purely empty-calorie foods.
Portion Control is Critical: The calorie density of mayonnaise means extra dollops can quickly add to your daily intake, making mindful portioning essential for weight management.
Store-Bought vs. Homemade: Homemade mayonnaise is generally healthier as it allows you to control ingredients, avoiding unhealthy oils, excessive sodium, and additives found in many commercial products.
Quality of Oil Matters: Choosing mayonnaise made with healthy oils like avocado or olive oil provides more beneficial monounsaturated and polyunsaturated fats than versions made with standard vegetable oil blends.
Healthy Alternatives Exist: For lower-calorie, nutrient-dense options, consider substituting mayonnaise with Greek yogurt, hummus, or mashed avocado.

Defining 'Empty Calories'

Before determining if mayonnaise fits the description, it's essential to understand what empty calories are. Empty calories refer to foods and beverages that provide energy (calories) primarily from sugar and/or solid fats, with little to no nutritional value, such as vitamins, minerals, protein, or fiber. Common examples include soda, candy, and certain processed snacks. The key distinction is the lack of beneficial nutrients that the body needs to function properly. While a food can be high in calories, it may not be considered 'empty' if it also provides a significant source of vitamins or healthy fats.

The Nutritional Makeup of Mayonnaise

Traditional mayonnaise is a simple emulsion of oil, egg yolks, and an acid like lemon juice or vinegar. The high fat content, largely from the vegetable oil, is responsible for its high calorie count. However, not all fats are created equal. The majority of fat in mayonnaise, especially if made with oils like olive or soybean oil, is unsaturated fat. These fats, which include monounsaturated and polyunsaturated fats, are considered 'healthy fats' and are crucial for brain function, cell growth, and heart health. Mayonnaise also contains small amounts of vitamin E and vitamin K, particularly when made with certain oils.

Therefore, a small, controlled portion of mayonnaise can be a part of a healthy diet, especially when made with quality ingredients. The issue arises when consumers overdo it, as the high calorie density can lead to consuming far more calories than intended.

Store-Bought vs. Homemade Mayonnaise

The nutritional value of mayonnaise is heavily dependent on whether it's store-bought or homemade. Mass-produced varieties often contain a cocktail of ingredients that can diminish their nutritional quality.

Here are some common additives in store-bought mayo:

Unhealthy Oils: Many commercial brands use cheap vegetable oil blends high in omega-6 fats, which can create an unbalanced ratio of omega-3 to omega-6 fatty acids. Making your own allows you to choose healthier oils like avocado or olive oil.
Added Sugars and Sodium: Many brands add extra sugar and high levels of sodium to enhance flavor. Reading the nutrition label is crucial to avoid these unnecessary additives.
Preservatives and Stabilizers: Store-bought mayo often includes preservatives and stabilizers to increase shelf life, ingredients that are not found in the simple, fresh ingredients of homemade versions.

Portion Control and Healthy Alternatives

For most people, the main problem with mayonnaise isn't the condiment itself but the portion size. A few extra dollops on a sandwich or in a salad can significantly increase the calorie count. Mindful portioning is essential for maintaining a healthy weight.

If you're seeking a lower-calorie option or simply want to explore alternatives, there are many nutrient-dense spreads and sauces you can use:

Greek Yogurt: Plain Greek yogurt provides a creamy texture with a significant protein boost and fewer calories than mayonnaise.
Hummus: Made from chickpeas, hummus offers fiber, protein, and healthy fats, making it a satiating and nutritious alternative.
Avocado Spread: Mashed avocado offers monounsaturated fats, fiber, and a rich, creamy texture.
Mustard: Various types of mustard add flavor with minimal calories.

Comparison of Mayonnaise Types

To illustrate the differences, let's compare the nutritional profiles of different mayonnaise options, using approximate values per tablespoon:


Feature	Regular Mayonnaise	Light Mayonnaise	Homemade Mayonnaise
Calories	90-100 kcal	35-50 kcal	Varies (Approx. 70-100 kcal)
Total Fat	10g+	4-5g	Varies (Approx. 7-11g)
Unsaturated Fat	High percentage	Lower percentage	High percentage (depends on oil)
Saturated Fat	Low to moderate	Very low	Low to moderate
Sodium	70-120mg	100mg+	Can be customized
Added Sugar	Often low or zero	Sometimes added	None
Additives	Preservatives, stabilizers	Stabilizers, flavorings	None

Conclusion: A Balanced Perspective on Mayonnaise

So, is mayonnaise empty calories? Not entirely, and not always. While traditional mayonnaise is indeed calorie-dense due to its high fat content, it also contains essential healthy unsaturated fats and some vitamins like E and K. This makes it different from true empty-calorie foods, which offer little to no nutritional benefits. However, store-bought versions can sometimes contain unhealthy oils, excess sodium, and preservatives.

For health-conscious individuals, the key is moderation and mindful choice. Opting for a light or reduced-fat version, or making your own with heart-healthy oils like olive or avocado oil, is a great strategy. As with any food, portion control is paramount. Using mayonnaise sparingly, or substituting it with more nutrient-dense alternatives, allows you to enjoy flavor without compromising your dietary goals. To learn more about navigating condiments, see this article on the health benefits and drawbacks of mayonnaise from Verywell Fit.

The Role of Fats in Your Diet

It is important to remember that fats are a necessary component of a healthy diet, playing a vital role in nutrient absorption, hormone production, and overall bodily function. The distinction lies in choosing the right kinds of fat. The unsaturated fats in mayonnaise, particularly when sourced from quality oils, offer a nutritional benefit that separates it from foods containing primarily saturated or trans fats. A balanced approach involves incorporating these healthy fats in controlled amounts rather than demonizing them completely.

Frequently Asked Questions

Mayonnaise isn't inherently bad for you, but it is calorie-dense due to its high-fat content. The health impact depends on portion size, ingredients, and how often it's consumed.

Light mayonnaise typically contains fewer calories and fat per tablespoon than regular versions. However, some brands might add extra sugar or other fillers to maintain flavor, so it's wise to check the nutrition label.

Great alternatives include Greek yogurt, hummus, mashed avocado, or mustard. These options provide flavor and texture with different nutritional benefits and lower calorie counts.

While mayonnaise contains some vitamins, primarily vitamin E and vitamin K, it is not considered a significant source. Its nutritional value is mainly derived from the fats in the oil used to make it.

You can reduce calories by using light mayonnaise, mixing regular mayonnaise with plain yogurt, or using less overall. Homemade mayonnaise with healthier oils is another option.

Yes, mayonnaise can be included in most diets, including weight-loss plans, if consumed in moderation. As long as you manage your portion sizes and are mindful of your overall calorie intake, a small amount won't derail your goals.

Mayonnaise made with healthy oils (like olive or avocado oil) contains unsaturated fats that are beneficial for heart health and can assist the body in absorbing fat-soluble vitamins.