What is the healthiest mayo to eat?

December 7, 2025 •

4 min read

In an era of increasing health awareness, many are questioning the nutritional value of their favorite condiments. A study from the American Journal of Clinical Nutrition highlights the significant impact that the type of oil consumed has on cardiovascular health, revealing that not all mayos are created equal.

Quick Summary

The healthiest mayo options use quality oils like avocado or olive oil, while homemade versions offer ultimate control over ingredients and freshness. Learn what to look for when choosing a better store-bought option and how to make your own at home.

Key Points

Check the oil type: The type of oil is the most important factor for health, with avocado and olive oils being superior to conventional soybean and canola oil.
Choose avocado oil mayo: Brands using 100% avocado oil are high in heart-healthy monounsaturated fats and vitamin E.
Beware of deceptive labeling: Many 'olive oil' mayos are actually blends of cheaper oils. Always read the ingredient list to ensure you are getting what you pay for.
Consider homemade: Making your own mayonnaise allows for complete control over ingredients, freshness, and avoids preservatives and additives.
Avoid 'light' versions: Low-fat mayos often contain added sugars and starches to compensate for the reduction in fat.
Practice moderation: Regardless of the type, mayonnaise is a calorie-dense condiment and should be consumed in moderation as part of a balanced diet.

Understanding Mayonnaise: It's All About the Oil

Mayonnaise's reputation as an unhealthy condiment often overlooks a critical detail: its ingredients. A standard mayo contains oil, egg yolk, and an acidic component like vinegar or lemon juice. While all mayonnaise is calorically dense and high in fat, the type of oil used is the most important factor in determining its health profile. The journey to finding the healthiest mayo to eat starts by scrutinizing the oil, moving beyond vague 'vegetable oil' labels to understand the specific fats you are consuming.

The Drawbacks of Conventional Store-Bought Mayonnaise

Most mainstream mayonnaise brands rely on inexpensive, highly processed oils like soybean and canola oil. These oils are high in inflammatory omega-6 fatty acids, and an imbalance between omega-6 and omega-3 fats can contribute to various health issues. Beyond the oil, these products often contain a host of other ingredients that compromise their nutritional value.

Added Sugars: 'Light' or low-fat versions frequently add sugar, starches, or thickeners to compensate for lost flavor and texture. This can increase your overall sugar intake without adding any nutritional benefit.
Artificial Ingredients: Many commercial mayos contain chemical preservatives like potassium sorbate and calcium disodium EDTA to extend shelf life. Homemade versions, in contrast, rely on natural acids for preservation.
Deceptive Blends: Brands may advertise 'olive oil mayonnaise' on the front label, but a close inspection of the ingredients list often reveals that cheaper oils like soybean or canola are still the primary ingredients.

The Healthiest Mayonnaise Options

Avocado Oil Mayonnaise

As the health-conscious consumer looks for better alternatives, avocado oil mayonnaise has gained significant traction. This is for good reason, as avocado oil is a heart-healthy fat rich in monounsaturated fatty acids and vitamin E. It has a high smoke point and a neutral flavor, making it a versatile and nutritious option. When choosing, ensure the product uses pure avocado oil and not a blend.

Olive Oil Mayonnaise

Mayonnaise made with pure olive oil offers another healthy option, leveraging the antioxidant and anti-inflammatory properties of this oil. However, extra virgin olive oil has a strong flavor that not everyone prefers in a sandwich spread. For a more neutral taste, a 'light' or 'extra light' olive oil is often used. Always read the label to confirm that it is indeed 100% olive oil and not a mix. Read more about the benefits of monounsaturated fats from olive oil here.

Homemade Mayonnaise

For complete control over ingredients and freshness, making your own mayonnaise at home is the best option. It takes only a few minutes with an immersion blender. You can select high-quality, organic eggs and healthy oils, avoiding the preservatives and additives of store-bought versions. A simple recipe involves combining an egg, an acid (lemon juice or apple cider vinegar), mustard, and a healthy oil like avocado or light olive oil.

How to Choose a Healthier Store-Bought Mayo

If you're not up for a DIY project, follow these tips to navigate the grocery aisle:

Focus on the oil: Look for mayo with avocado oil listed as the first or only oil. Avoid products with 'vegetable oil' or blends that include soybean, canola, or sunflower oil.
Go Organic: Organic products ensure that ingredients like eggs and oils are produced without harmful chemicals and genetic modification.
Avoid 'Lite' Versions: While lower in fat and calories, they often contain added starches, sugars, and stabilizers to make up for the reduced fat content.
Check Preservatives: Opt for products using natural preservatives like rosemary oil instead of artificial ones.

Comparison Table: Mayonnaise Types


Feature	Conventional Mayo	Avocado Oil Mayo	Homemade Mayo
Primary Oil	Soybean or canola oil (often GMO)	100% avocado oil (ideally)	Your choice (e.g., avocado or light olive oil)
Additives	Preservatives, added sugars, thickeners	Minimal, natural preservatives	None
Omega-6 Content	High	Balanced omega-6/omega-3 ratio	Controlled by your oil choice
Customization	Low	Low	High (flavor, oil type, ingredients)
Freshness	Extended shelf life	Extended shelf life	Made fresh, shorter shelf life

Conclusion: Quality and Moderation are Paramount

When asking, 'what is the healthiest mayo to eat?', the answer ultimately depends on prioritizing quality ingredients. Homemade mayo gives you complete control, while commercial avocado oil and pure olive oil options offer a healthier fat profile than conventional brands. The key takeaway is to read ingredient labels carefully and to remember that all mayonnaise is a high-calorie condiment that should be enjoyed in moderation as part of a balanced diet. By focusing on quality oils and minimal additives, you can make a healthier choice without sacrificing flavor.

Frequently Asked Questions

Yes, avocado oil mayonnaise is generally considered healthier because it contains a higher proportion of heart-healthy monounsaturated fats and lacks the highly processed oils and additives found in many conventional mayos.

Soybean and canola oils are typically high in omega-6 fatty acids. An excessive amount of omega-6s, particularly when not balanced with omega-3s, is linked to inflammation and can contribute to various health problems.

Homemade mayonnaise is often a better choice because it allows you to control the quality of ingredients, ensuring fresh eggs and healthy oils are used without any preservatives or additives.

Not necessarily. While light mayos have fewer calories and less fat, they often include added sugars, starches, and other thickeners to mimic the texture of regular mayo, which can be detrimental to health.

Vegan mayo uses plant-based binders like pea protein or aquafaba instead of eggs. It is suitable for those avoiding animal products but is not inherently healthier than a high-quality regular mayo, as its fat and calorie content can be similar.

To find a truly healthy store-bought mayo, check the ingredient list. Look for a brand with a healthy oil (like avocado or olive oil) listed first and minimal or natural preservatives. Avoid vague terms like 'vegetable oil'.

Yes, some healthy mayo alternatives can be made with non-oil bases. For example, recipes exist using ingredients like Greek yogurt, boiled eggs, or paneer to achieve a creamy, flavorful spread with much lower fat content.

Because it is primarily fat and has very few carbohydrates, mayonnaise made with healthy, low-carb oils like avocado oil can be a suitable condiment for a ketogenic diet, as long as it is consumed in moderation.