What is a healthy portion of mayonnaise?

December 27, 2025 •

3 min read

According to the Mayo Clinic, a single serving of fat—which two teaspoons of regular mayonnaise equate to—is about the size of a pair of dice. Understanding this visual can help establish what is a healthy portion of mayonnaise to consume as part of a balanced diet. With its rich and creamy texture, it's easy to overdo it, so portion awareness is key.

Quick Summary

A standard, healthy portion of mayonnaise is around 1 to 2 tablespoons, depending on individual dietary needs. Due to its high calorie and fat density, moderation is crucial for managing weight and overall health. Opting for lighter versions or healthier alternatives can also help reduce intake of calories and fat.

Key Points

Serving Size: A healthy portion of regular mayonnaise is typically one tablespoon.
Calorie Density: One tablespoon of regular mayo contains nearly 100 calories, so consuming in moderation is crucial for managing weight.
Unsaturated Fats: Mayonnaise contains heart-healthy unsaturated fats, but its high overall fat content requires portion control.
Healthier Alternatives: Substituting mayonnaise with Greek yogurt, mashed avocado, or hummus can significantly reduce calorie and fat intake.
Light Versions: Look for 'light' or 'reduced-fat' mayo options for a lower-calorie alternative, but be mindful of added sweeteners or sodium.
DIY Mayo: Making homemade mayonnaise with a healthier oil, like avocado oil, gives you full control over the ingredients and nutritional content.
Listen to Your Body: Pay attention to your dietary needs and health goals when choosing the amount and type of mayonnaise to consume.

The Standard Healthy Serving Size

For most individuals, a standard serving of mayonnaise is approximately one tablespoon. A single tablespoon of regular mayonnaise contains around 90 to 100 calories and 10 to 12 grams of fat. While the majority of this fat is unsaturated—which includes healthy fats like omega-6 and omega-3 fatty acids beneficial for heart and brain health—the calorie count is still significant. For those mindful of their weight or following a specific dietary plan, adhering strictly to a single tablespoon is a smart approach to enjoying the condiment without excess calories.

Why Portion Control is Crucial

Mayonnaise is a calorie-dense food. The cumulative effect of using generous amounts can significantly increase the total calorie and fat content of a meal without you even realizing it. This is particularly true for dishes like tuna salad or sandwiches where it's easy to add extra scoops. Excessive consumption of mayonnaise can contribute to an excessive overall calorie intake, which may lead to weight gain over time. A single sandwich with an extra tablespoon can add another 100 calories and 11 grams of fat, emphasizing the importance of measuring your portions.

Healthier Alternatives and Lighter Options

For those looking to reduce their calorie or fat intake, several alternatives and lighter versions of mayonnaise are available. These products are specifically formulated to provide a similar taste and texture profile with a reduced nutritional impact.

Greek Yogurt: Plain, thick Greek yogurt can be a fantastic substitute for mayonnaise in salads and creamy dressings. It offers a tangy flavor and a creamy texture with a fraction of the calories and fat, plus a boost of protein.
Avocado: Mashed avocado is a nutrient-dense option that provides healthy monounsaturated fats. It adds a creamy, rich texture to sandwiches and can be mixed with a little lime juice and salt for flavor.
Mustard: For sandwiches, a spicy mustard can provide a flavor punch with minimal calories and zero fat, eliminating the need for mayo altogether.
Hummus: This chickpea-based spread offers creaminess and a boost of fiber and protein. It works wonderfully on sandwiches and in wraps.
Light Mayonnaise: Most brands offer a light or reduced-fat version of their classic mayonnaise. These often contain fewer calories and fat per tablespoon, with some containing as little as 35 calories per serving. However, check the labels for added sugars or artificial sweeteners.

Homemade vs. Store-Bought Mayonnaise: A Nutritional Comparison


Feature	Homemade Mayonnaise	Store-Bought Regular Mayonnaise
Ingredients	High-quality oil (e.g., avocado or olive oil), fresh egg yolk, vinegar or lemon juice, mustard, salt.	Commercial vegetable oils (soybean, canola), pasteurized egg yolk, vinegar, additives, preservatives.
Fat Content	Can be controlled by oil choice (e.g., avocado oil has healthier monounsaturated fats).	High in total and polyunsaturated fat; may contain some saturated fat.
Calorie Count	Varies based on ingredients, often similar to regular store-bought due to high oil content.	Approximately 90-100 calories per tablespoon.
Sodium	You control the amount of salt added.	Can contain around 105mg per tablespoon, depending on the brand.
Additives	None; all-natural ingredients.	May contain preservatives, added sugar, or thickeners.
Health Control	Full control over oil type, salt, and other ingredients for a healthier profile.	Less control over ingredients; includes additives and preservatives.

Making Your Own Healthier Mayonnaise

Creating your own mayonnaise at home allows for complete control over the ingredients and quality of oil used, which is the primary component. Using healthy oils like avocado or extra virgin olive oil can boost the nutritional profile significantly. The process involves emulsifying egg yolk, mustard, acid, and oil using a whisk or immersion blender. With homemade mayo, you can adjust the type and quantity of oil, reduce the salt, and avoid any unwanted additives. For a delicious and heart-healthy option, consider this simple avocado oil mayonnaise recipe.

Conclusion

A healthy portion of mayonnaise is a small amount, typically limited to 1-2 tablespoons per serving, to manage high calorie and fat content effectively. Moderation is the most important factor when including mayonnaise in your diet. By being mindful of serving sizes, exploring lighter alternatives like Greek yogurt or avocado, and considering homemade versions with healthier oils, you can still enjoy the creamy condiment without compromising your health goals. The key is to savor the flavor in small quantities and to be aware of how it fits into your overall nutritional needs.

Frequently Asked Questions

A single tablespoon of regular mayonnaise contains approximately 90 to 100 calories, depending on the brand.

While most of the fat in mayonnaise is unsaturated, one tablespoon of regular mayonnaise contains about 1.6 grams of saturated fat, which is about 8% of the recommended daily value based on a 2000-calorie diet.

Good substitutes include Greek yogurt for creaminess, hummus for a savory and healthy spread, or mashed avocado for healthy fats.

Yes, it is generally safe to eat mayonnaise daily, but moderation is key. Limiting your intake to 1 to 2 tablespoons helps avoid excessive calorie and fat consumption.

Yes, light or reduced-fat mayonnaise has fewer calories and less fat per tablespoon compared to its regular counterpart.

The Mayo Clinic suggests that a single serving of fat, such as 2 teaspoons of regular mayonnaise, is visually comparable to the size of a pair of dice.

Homemade mayonnaise can be healthier as it allows you to control the type of oil, amount of salt, and avoid preservatives and additives found in some store-bought varieties.