Understanding How Many Calories are in Rice and Mayonnaise

January 10, 2026 •

3 min read

One tablespoon of regular mayonnaise contains approximately 90 to 100 calories, while a single cup of cooked white rice has around 205 calories, according to nutritional data. This combination of staple foods can quickly add up in a meal, making it important for those managing their diet to understand precisely how many calories are in rice and mayonnaise.

Quick Summary

This article details the calorie content of different types of rice and mayonnaise, breaks down their nutritional profiles, and provides practical advice on portion control, healthy substitutions, and their impact on overall diet.

Key Points

Regular Mayo Calories: A single tablespoon of regular mayonnaise contains around 90-100 calories, primarily from fat.
White vs. Brown Rice: One cup of cooked white rice has about 205-242 calories, while brown rice has slightly fewer (approx. 218 kcal) and more fiber.
Light Mayo Advantage: Opting for light or reduced-fat mayonnaise can cut calories significantly, with some versions having as few as 25-50 calories per tablespoon.
Portion Control is Key: Due to the high fat content, overconsumption of mayonnaise can lead to excess calorie intake and weight gain.
Healthier Alternatives: Substituting mayonnaise with homemade versions using healthier oils, Greek yogurt, or mashed avocado can reduce calories and increase nutrients.
Calorie Deficit Principle: For weight management, the total calorie intake matters most; therefore, enjoying rice and mayonnaise in moderation is acceptable within a balanced, calorie-controlled diet.

The Calorie Breakdown of Mayonnaise

Mayonnaise is an emulsion of oil, egg yolk, and an acid like vinegar or lemon juice, and its high-fat content is the primary source of its calories. A typical tablespoon (13-15 grams) of regular, commercially-prepared mayonnaise averages between 90 and 103 calories. However, the exact caloric value can differ by brand and whether the product is regular, light, or reduced-fat.

Comparing Mayonnaise Types

For those watching their calorie intake, opting for a lower-fat version can make a significant difference. Light mayonnaise typically contains 40 to 60 calories per tablespoon, while reduced-fat versions can be as low as 25 calories per tablespoon. While these alternatives have fewer calories, it's worth noting they might contain more additives and sweeteners to compensate for the lower fat content.

The Calorie Count of Rice

Rice is a staple carbohydrate and its calorie content varies depending on the type and how it's cooked. The preparation method can influence calories, but generally, the type of rice matters most.

White Rice vs. Brown Rice

Cooked White Rice: A standard cup of cooked, long-grain white rice contains approximately 205 calories. For short-grain white rice, the calorie count can be slightly higher, around 242 calories per cup.
Cooked Brown Rice: A healthier, higher-fiber alternative, a cup of cooked brown rice contains slightly fewer calories, about 218, and has a lower glycemic load, which helps regulate blood sugar.

Calorie Comparison: Rice and Mayonnaise

To illustrate the caloric impact of this combination, consider the following table based on standard portion sizes.


Item	Serving Size	Approximate Calories	Key Nutrients	Comparison Note
Regular Mayonnaise	1 tablespoon	100 kcal	High in fat, some Vitamins A & E	Adds significant calories and fat quickly
Light Mayonnaise	1 tablespoon	35-50 kcal	Lower in fat, often more additives	Reduces caloric impact significantly
Cooked White Rice	1 cup	205 kcal	Carbohydrates, some folate	The base of the meal, provides energy
Cooked Brown Rice	1 cup	218 kcal	Fiber, manganese, selenium	Healthier carbohydrate with more fiber
Basic Combination	1 cup white rice + 1 tbsp regular mayo	~305 kcal	High in carbs and fat, moderate sodium	A moderate single-serving combination
Healthier Combination	1 cup brown rice + 1 tbsp light mayo	~258 kcal	Higher fiber, lower fat and calories	Better for weight management goals

Healthy Swaps and Alternatives

While a meal featuring rice and mayonnaise is not inherently unhealthy, it's a very calorie-dense option lacking significant nutritional diversity. Consider these alternatives to manage calorie intake while maintaining flavor:

For Mayonnaise:
- Homemade Mayo: Making your own allows for control over the quality and type of oil used (e.g., avocado oil) and avoids artificial additives.
- Yogurt-Based Dressings: Greek yogurt can be mixed with spices and herbs for a creamy, low-fat condiment.
- Mashed Avocado: Offers a creamy texture similar to mayo but with healthy fats, potassium, and fiber.
- Tofu Mayonnaise: A great vegan and low-oil option.
For Rice:
- Cauliflower Rice: A vegetable-based alternative with significantly fewer calories and carbohydrates.
- Quinoa: A complete protein source with more fiber than rice, making it more filling.
- Basmati Rice: Some varieties have a lower glycemic index compared to standard white rice.

The Impact on Weight Management

Both rice and mayonnaise, if consumed in large quantities, can contribute to weight gain due to their high caloric density. The key to weight management, as with any food, lies in moderation and portion control. Eating more calories than you burn leads to weight gain, regardless of the source. By being mindful of serving sizes—especially for the high-fat mayonnaise—and choosing healthier options like brown rice or light mayo, you can still enjoy this combination as part of a balanced diet.

Conclusion

Understanding how many calories are in rice and mayonnaise is the first step toward mindful eating. While the individual components are not inherently 'bad,' their combined high-calorie and high-fat nature means portion control is critical for weight management. By making informed choices, such as opting for light mayonnaise and higher-fiber rice, or exploring healthier substitutes, you can enjoy flavorful meals without overconsuming calories. Remember that a balanced, varied diet and a calorie deficit are the ultimate keys to achieving and maintaining a healthy weight.

For more in-depth information on dietary fats and healthy eating, an excellent resource is available via the Harvard Health blog.

Frequently Asked Questions

A combination of one cup of cooked white rice (approx. 205 kcal) and one tablespoon of regular mayonnaise (approx. 100 kcal) totals around 305 calories.

Yes, brown rice with mayonnaise is a better choice because brown rice contains more fiber and nutrients than white rice, and it has a lower glycemic load. The key is to still control the portion of high-calorie mayonnaise.

Regular mayonnaise contains about 90-100 calories per tablespoon, whereas light mayonnaise has fewer, ranging from approximately 35 to 50 calories per tablespoon.

Yes, you can, but it is important to be mindful of portion sizes due to the high-calorie and high-fat content. For weight loss, total calorie intake matters, so moderation is crucial.

Low-calorie alternatives include Greek yogurt, mashed avocado, hummus, and homemade mayonnaise using healthier oils.

Mayonnaise, particularly homemade versions made with healthy oils, can provide beneficial fats and vitamins A and E. However, it is primarily a high-calorie condiment and should be consumed sparingly.

To reduce calories, use a smaller portion of light or reduced-fat mayonnaise, substitute regular rice with brown rice, or mix in low-calorie vegetables to increase volume without adding many calories.