What mayo can I have on keto? Your complete guide to a staple condiment

November 11, 2025 •

4 min read

While mayonnaise is primarily fat-based, not all brands are created equal for a keto lifestyle, with many popular store-bought versions containing hidden sugars and unhealthy oils. To stay in ketosis, knowing exactly what mayo can I have on keto is essential for making informed choices about this versatile condiment.

Quick Summary

A guide to selecting and preparing keto-compliant mayonnaise, focusing on brands that use healthy oils and have zero added sugar. It covers ingredients to avoid, recommended store-bought options, and a simple recipe for making your own. This ensures your creamy condiment aligns perfectly with your low-carb goals.

Key Points

Check for added sugars: Many commercial mayos include sugar or high-fructose corn syrup, so always read the ingredients list to avoid hidden carbs.
Prioritize healthy oils: Opt for mayos made with avocado oil, olive oil, or MCT oil, and avoid brands using highly processed vegetable oils like soybean or canola.
Avoid low-fat and fat-free versions: These typically contain more fillers, starches, and sugars to replace the fat, making them unsuitable for a keto diet.
Consider homemade mayo: Making your own with an immersion blender gives you complete control over ingredients and ensures a clean, keto-compliant condiment.
Use keto mayo creatively: It can be used as a base for dressings and dips, or to add rich, healthy fats to chicken, tuna, or deviled eggs.

Understanding the difference: Keto vs. Regular Mayonnaise

Mayonnaise is a rich, creamy emulsion of egg yolks, oil, and an acid like vinegar or lemon juice. At its core, this makeup of high fat and low protein is perfect for a ketogenic diet. The key difference between a keto-friendly mayo and a standard one lies in the oil quality and the presence of added sugars. Many mass-produced mayos use inflammatory vegetable oils and include sweeteners that add carbohydrates, which can derail your ketosis. Opting for versions made with cleaner, healthier fats and no added sugars is the golden rule for keto dieters.

What to look for: Healthy oils and minimal ingredients

The primary ingredient in any mayo is oil, and this is where you need to be discerning on a keto diet. The healthiest choices contain monounsaturated fats and are less processed than conventional options. When shopping, always prioritize products with a short, simple ingredient list.

Here are the best oils for keto mayo:

Avocado Oil: This is one of the most popular and healthiest choices, offering a neutral flavor and healthy monounsaturated fats. Brands like Primal Kitchen and Chosen Foods feature avocado oil prominently.
Olive Oil: A great option for its robust flavor and antioxidant content, especially extra virgin olive oil. However, some people find its taste too strong for mayonnaise, so a lighter variety can be a good compromise.
MCT Oil: Derived from coconut, this oil can provide a quick source of energy and help boost ketone production.
High-Oleic Sunflower/Safflower Oil: These are neutral-flavored oils high in heart-healthy monounsaturated fat.

What to avoid: The common traps

To maintain ketosis and prioritize overall health, avoid these types of mayonnaise and ingredients:

Unhealthy Vegetable Oils: Mass-market mayos often contain high amounts of cheap, inflammatory oils like soybean, canola, and corn oil. These are heavily processed and not recommended for a clean keto lifestyle.
Added Sugars: Many popular brands add small amounts of sugar or high-fructose corn syrup to enhance flavor. Even if the nutrition label shows 0g of sugar per serving, checking the ingredients list is crucial, as traces can add up.
Low-Fat or Fat-Free Versions: To compensate for the reduced fat, manufacturers add fillers, starches, and sugars to these products. Fat is a crucial macronutrient on keto, so these versions are counterproductive.
Artificial Preservatives: Cheaper brands may include artificial ingredients to extend shelf life. Always opt for cleaner, more natural options when possible.

Comparison of popular keto-friendly mayonnaise brands

To make your shopping trip easier, here is a comparison of some of the best store-bought options.


Brand	Primary Oil	Added Sugar?	Net Carbs (per serving)	Other Notes
Primal Kitchen	Avocado Oil	No	0g	Certified Paleo, Whole30 approved
Chosen Foods	Avocado Oil (or MCT Oil in 'Keto Mayo')	No	0g	Also offers vegan and MCT-oil varieties
Sir Kensington's	Avocado Oil	No	0g	Made with certified humane, cage-free eggs
Duke's	Soybean Oil	No	0g	A classic choice, but uses less-ideal oil
Tessemae's	High-Oleic Sunflower Oil	No	0g	Offers a slightly more acidic flavor profile

Making your own keto mayonnaise

For the ultimate control over ingredients and freshness, making your own mayonnaise is simple and quick. This recipe uses an immersion blender, but a food processor or whisk can also be used.

Ingredients:

1 large, room-temperature egg
1 cup light-tasting olive oil or avocado oil
1 tsp Dijon mustard
1 tbsp lemon juice or apple cider vinegar
1/4 tsp salt (to taste)

Instructions:

Combine ingredients: Add the egg, mustard, lemon juice, and salt to a tall, narrow jar.
Add oil: Pour the cup of oil on top of the mixture.
Blend: Submerge the head of an immersion blender to the bottom of the jar, covering the yolk. Turn it on high and hold it there without moving for about 10-15 seconds, or until a thick, creamy mayo begins to form at the bottom.
Emulsify: Slowly begin to move the blender head upward, continuing to blend until all the oil is incorporated and the mayo is thick.
Store: Transfer to an airtight container and store in the refrigerator for up to one week.

Creative ways to use keto mayo

Keto mayo is more than just a spread. It can be a flavor-boosting ingredient for countless keto recipes.

Creamy Salad Dressings: Use it as a base for keto-friendly ranch, blue cheese, or thousand island dressings.
High-Fat Dip: Create a quick dip for low-carb vegetables like celery, bell peppers, or cucumber.
Egg, Tuna, or Chicken Salad: Mix with shredded chicken, tuna, or chopped hard-boiled eggs for a satiating, high-fat meal.
Deviled Eggs: A classic use case for mayo, making deviled eggs a perfect high-fat, high-protein snack.
Low-Carb Tartar Sauce: Combine with dill and chopped pickles for a tasty seafood sauce.
Creamy Casseroles: Bind ingredients together in creamy keto casseroles with mayo instead of starchy sauces.

Conclusion

While many standard mayonnaises contain ingredients best avoided on a keto diet, there are plenty of excellent, clean-ingredient options available. By scrutinizing labels for added sugars and choosing products made with healthier oils like avocado or olive oil, you can find a suitable store-bought mayo. Alternatively, making your own homemade keto mayonnaise is a straightforward process that offers full control over the quality of your ingredients and ensures a perfectly compliant condiment. Whichever route you choose, keto-friendly mayo is a fantastic way to add satisfying fats and flavor to your meals. For more insights on maximizing fat intake, resources like Ruled.me provide comprehensive guides to the ketogenic diet.

Frequently Asked Questions

While the core ingredients of traditional mayonnaise are high-fat and low-carb, many commercial versions add sugar and use low-quality vegetable oils like soybean oil. For optimal health and to avoid hidden carbs, you should check the label and ideally choose versions made with healthier oils and no added sugar.

The best oils for keto mayo are avocado oil, olive oil (light tasting to avoid a bitter flavor), and high-oleic sunflower or safflower oil. These provide healthy fats and have a neutral or mild taste.

No, light and fat-free mayonnaises should be avoided on a keto diet. They reduce fat content by adding sugars and starches, which increases the carbohydrate count and is contrary to the high-fat principle of the ketogenic diet.

Some top recommendations include Primal Kitchen, Chosen Foods, Sir Kensington's Avocado Oil Mayo, and Duke's Real Mayonnaise (though Duke's uses soybean oil, it contains no sugar).

To make homemade keto mayo, simply blend a room-temperature egg, a cup of a neutral-tasting oil (like avocado oil), lemon juice, and Dijon mustard with an immersion blender until it emulsifies into a thick, creamy texture.

Homemade mayo, since it lacks the artificial preservatives found in store-bought versions, typically lasts for up to one week when stored properly in an airtight container in the refrigerator.

Choosing the right oil is important for both your health and to maintain ketosis. Highly processed oils like soybean and canola can promote inflammation, while healthier options like avocado oil provide beneficial fats without the negative effects.