What Does Mayonnaise Do to Your Body? The Full Nutritional Breakdown

December 23, 2025 •

4 min read

As North America's top-selling condiment, mayonnaise often faces scrutiny due to its high fat content. Understanding what does mayonnaise do to your body involves examining its nutritional makeup and considering both the benefits and potential health drawbacks.

Quick Summary

Mayonnaise provides fat-soluble vitamins and healthy fats when consumed in moderation, particularly if made with olive or avocado oil. Excessive intake can contribute to weight gain, inflammation, and heart risks due to high calories and omega-6 content.

Key Points

High in Calories and Fat: A single tablespoon of regular mayonnaise adds significant calories, mostly from fat, which can lead to weight gain if overconsumed.
Source of Healthy Fats (Depending on Oil): Mayonnaise made with olive or avocado oil contains beneficial unsaturated fats that support heart health. Most commercial versions use less healthy refined oils.
Contains Fat-Soluble Vitamins: The egg yolk in mayonnaise provides essential vitamins E and K, which support immunity, heart health, and blood clotting.
Omega-6 Imbalance Risk: Many commercial mayonnaises contain a high ratio of omega-6 to omega-3 fatty acids, which can contribute to systemic inflammation when consumed in excess.
Moderate Intake is Crucial: Due to its high energy density, mayonnaise should be consumed in small portions as part of a balanced diet to avoid negative health effects.
Lowered Cardiovascular Risk (with healthier oils): When replacing saturated fats with mayonnaise made from olive oil, it can help reduce bad cholesterol, benefiting heart health.
Potential for Food Poisoning: Homemade mayonnaise made with raw eggs carries a risk of salmonella, while commercial products use pasteurized eggs to prevent this.

The Nutritional Breakdown of Mayonnaise

Mayonnaise, at its core, is a simple emulsion of egg yolk, oil, and an acid like vinegar or lemon juice. However, its high fat and calorie density mean it's not a food to be consumed without thought, and its health effects vary significantly based on the type you choose. A single tablespoon of regular mayonnaise can contain around 90 to 100 calories, with almost all of that coming from fat.

The Role of Fats in Mayonnaise

The type of oil used is the biggest determinant of mayonnaise's health profile. Commercially produced mayonnaise in the U.S. often uses soybean or canola oil, which are high in omega-6 fatty acids. While omega-6s are essential, excessive consumption without a balance of anti-inflammatory omega-3s can potentially promote inflammation. Conversely, mayonnaise made with healthier oils, such as olive or avocado oil, provides monounsaturated and polyunsaturated fats that are beneficial for heart health. These healthy fats can help lower bad (LDL) cholesterol levels when used in place of saturated fats.

Vitamins and Minerals

Mayonnaise isn't entirely without nutritional value. The egg yolks it contains are a source of fat-soluble vitamins, including:

Vitamin E: An antioxidant that protects body cells from damage and supports immune function.
Vitamin K: Crucial for blood clotting and important for bone health.
Choline: Supports brain and nerve function.

Furthermore, the healthy fats in mayonnaise can assist in the absorption of fat-soluble vitamins (A, D, E, and K) from other foods, such as those found in a salad.

The Potential Downsides of Consumption

Despite its redeeming qualities, the risks of excessive mayonnaise consumption are significant and well-documented:

Weight Gain: Its calorie and fat density means liberal use can lead to a quick and substantial increase in calorie intake, contributing to weight gain and obesity.
Cardiovascular Risks: Mayonnaise containing saturated and trans fats (often in cheaper, commercial brands) can elevate bad (LDL) cholesterol, increasing the risk of heart disease and stroke.
Omega-6 Imbalance: The prevalence of omega-6 fatty acids in commercial mayonnaise can contribute to an imbalanced omega-3 to omega-6 ratio, which may increase systemic inflammation.
Blood Sugar Fluctuation: The high calorie and fat content, with minimal fiber and protein, can lead to fluctuations in blood sugar levels, especially in commercial versions containing added sugars.
Food Poisoning Risk: Homemade mayonnaise, if prepared with unpasteurized eggs, carries a risk of salmonella contamination. Commercial varieties use pasteurized eggs, but improper storage of mayo-based dishes can still encourage bacterial growth.

The Commercial vs. Homemade Comparison

To highlight the difference between commercial and homemade mayonnaise, consider the table below. It illustrates why homemade versions often offer more control and healthier outcomes.


Feature	Commercial Mayonnaise	Homemade Mayonnaise
Ingredients	Often uses cheaper, refined oils (soybean, canola), and may contain additives, preservatives, and stabilizers.	Made with fresh, whole-food ingredients; allows for selection of healthier oils like avocado or olive oil.
Eggs	Uses pasteurized eggs, which eliminates the risk of salmonella.	Can be made with raw egg yolks, posing a small risk unless pasteurized eggs are used.
Nutritional Profile	The specific profile can vary greatly, but often contains higher levels of omega-6s and potentially added sugar.	Nutritional content is controllable based on the oils and other ingredients chosen.
Freshness & Storage	Longer shelf life due to preservatives, but must still be refrigerated after opening.	Shorter shelf life (typically about a week) and requires constant refrigeration.

Making Healthier Choices

Moderation is the most important factor when it comes to mayonnaise. Using it sparingly is key to avoiding an excessive intake of calories and fat. For those seeking alternatives, there are several healthy and flavorful options:

Greek Yogurt: Offers a creamy texture with a significant protein boost and fewer calories than mayonnaise.
Avocado Mayonnaise: Made with healthy fats from avocado, providing a creamy spread without the high omega-6 levels of some commercial products.
Hummus: A high-protein, high-fiber spread that can be used in sandwiches and wraps.
Homemade Mayonnaise: Allows for complete control over ingredients, including the type of oil used. Making your own with avocado or olive oil ensures a healthier fat profile and avoids unnecessary additives.

For more detailed information on making healthier mayonnaise choices and understanding its nutritional impact, consider consulting a reliable source like GoodRx's Nutrition Information.

Conclusion

While mayonnaise is a delicious and versatile condiment, its impact on the body is determined by moderation and quality. It provides some beneficial nutrients like vitamins E and K, and can contribute healthy fats if made with the right oils. However, its high calorie and fat content, especially in processed commercial varieties, necessitates mindful consumption to avoid weight gain, inflammation, and heart health risks. By understanding the differences between commercial and homemade versions and considering healthier alternatives, you can enjoy the flavor of mayonnaise while making more informed dietary choices for your overall well-being.

Frequently Asked Questions

Mayonnaise can be bad for your heart if consumed in excess, especially commercial versions high in omega-6s, saturated, and trans fats, which can raise cholesterol and blood pressure. However, mayonnaise made with healthier oils like olive or avocado oil can provide beneficial unsaturated fats when consumed in moderation.

Yes, excessive consumption of mayonnaise can cause weight gain. It is very high in calories and fat, meaning that a small amount adds significant calories that can quickly accumulate and contribute to weight gain if not balanced with an active lifestyle.

Homemade mayonnaise can be healthier than store-bought because you have full control over the ingredients, such as choosing healthier oils like olive or avocado oil and avoiding artificial additives and added sugars. Just be sure to use pasteurized eggs to eliminate the risk of salmonella.

Light mayonnaise isn't necessarily a healthier choice. While it has fewer calories and fat, manufacturers often replace the fat with added starches or sugar to maintain texture and flavor, which can have other negative health consequences.

Healthier alternatives include Greek yogurt, mashed avocado, or hummus. These options provide creamy texture with added nutrients like protein or fiber and fewer calories.

While commercial mayonnaise is made with pasteurized eggs and is generally safe, it can cause food poisoning if mishandled or improperly stored. Homemade mayonnaise with raw eggs carries a higher risk of salmonella contamination.

Mayonnaise can cause blood sugar fluctuations because it is high in fat and calories but low in fiber and protein, which are important for stabilization. Diabetics, or those with unstable blood sugar, should be cautious and consume it in moderation.