The Problem with Conventional Mayonnaise
While traditional mayonnaise made from eggs, oil, and vinegar is essentially a high-fat, zero-carb condiment, most commercial products on supermarket shelves have been altered for lower cost and longer shelf life. This modification introduces ingredients that are contrary to ketogenic principles and can negatively impact your health. The key to choosing the right mayo is reading the ingredient list, not just the nutrition label, as some unhealthy ingredients don't significantly alter the macronutrient count per serving.
Unhealthy Oils to Avoid
The most significant issue with conventional mayonnaise is the type of oil used. Many brands rely on cheap, highly processed seed and vegetable oils that can lead to inflammation. These oils are high in omega-6 fatty acids, and an excess of omega-6s without a balance of omega-3s can contribute to chronic inflammation.
Common vegetable and seed oils to avoid in your mayonnaise:
- Soybean oil: The most common oil in commercial mayos, it is highly processed and pro-inflammatory.
- Canola oil: Also known as rapeseed oil, it is a highly processed seed oil high in omega-6s that many keto followers avoid.
- Sunflower oil (regular): While high-oleic versions are healthier, regular sunflower oil is rich in omega-6s and often found in cheaper mayos.
- Corn oil: Another common, highly processed vegetable oil that is not recommended on a keto diet.
- Grapeseed oil: Despite its name, this is a seed oil high in polyunsaturated fats that many avoid on keto.
- Cottonseed oil: This is another highly processed oil to avoid.
The Trap of Added Sugars and Sweeteners
Beyond the oil, many mass-produced mayonnaises contain added sugars to appeal to a wider audience, which is a major violation of the keto diet's core rules. While the amount per serving might be small enough to appear as 0g on the label, these carbs can add up quickly, especially if you use more than the recommended serving size. Always look for ingredients like "sugar," "high-fructose corn syrup," or other sweeteners. Sweetened condiments like Miracle Whip should be avoided entirely.
Artificial Additives and Preservatives
Cheap mayos often contain a variety of artificial preservatives and stabilizers to increase shelf life. While legally safe in small amounts, these ingredients, such as calcium disodium EDTA and potassium sorbate, offer no nutritional value and are best avoided on a clean keto diet. Artificial flavors can also be included. On keto, focusing on whole, unprocessed ingredients is key, and these additives go against that philosophy.
How to Identify Keto-Friendly Mayonnaise
Finding the right store-bought mayo requires careful label reading. You want a product that is made with healthy fats and contains no added sugars or unnecessary fillers.
Look for Healthier Oil Alternatives
Prioritize mayonnaises made with high-quality, keto-approved oils that are less likely to cause inflammation. The best options are those with a high ratio of monounsaturated fats.
Excellent keto-friendly oils include:
- Avocado Oil: This is often the top choice for keto mayo due to its neutral flavor and high content of healthy monounsaturated fats.
- Extra Light Olive Oil: While Extra Virgin Olive Oil can be overpowering in taste, a light or extra light version provides a good source of healthy fats without a bitter flavor.
- Macadamia Oil: A great, mild-flavored oil with a high monounsaturated fat content.
- MCT Oil: Some specialty keto mayos add MCT oil, which can boost ketone production.
- Coconut Oil (Refined): Refined coconut oil has a neutral taste and is a great source of fatty acids, but ensure it doesn't impart an unwanted coconut flavor.
Read Labels Carefully for Blended Oils
Watch out for misleading labels on products like "Avocado Oil Mayonnaise." Many brands use a small amount of avocado oil simply for marketing purposes, with the bulk of the product still made from cheaper seed oils like soybean or canola. The ingredient list is the only reliable source. A genuinely healthy option will list avocado oil as the primary or only oil.
Comparison of Keto vs. Non-Keto Mayonnaise
| Feature | Non-Keto Mayonnaise (e.g., Hellmann's) | Blended Keto-Marketed Mayo (e.g., some brands) | Pure Keto Mayonnaise (e.g., Primal Kitchen) |
|---|---|---|---|
| Primary Oil | Soybean oil, canola oil, and other processed seed oils | A blend of a healthy oil (like avocado) with cheaper seed oils | 100% avocado oil, olive oil, or other keto-approved oil |
| Added Sugars | Often contains added sugars, corn syrup, or sweeteners | Usually claims to have zero or low sugar, but still requires checking | Explicitly sugar-free with no alternative sweeteners |
| Inflammatory Potential | High, due to excessive omega-6 fatty acids | Moderate to high, depending on the ratio of healthy vs. unhealthy oils | Low, as it uses high-quality, stable fats |
| Additives | May contain artificial preservatives like EDTA | Varies by brand; often better than conventional, but check labels | Typically contains minimal, natural ingredients like salt, eggs, and spices |
| Keto Suitability | Generally not suitable for a strict keto diet due to oil type and potential sugar | Needs careful vetting; can be suitable if the unhealthy oils are minimal | Fully keto-compliant, providing healthy fats without hidden carbs or inflammatory oils |
Making Your Own Keto Mayonnaise at Home
For complete control over ingredients and to guarantee a clean, healthy product, making your own mayonnaise is the best option. The process is simple and requires only a few ingredients and a stick blender.
Here is a simple recipe:
- Ingredients:
- 1 large egg (at room temperature)
- 1 cup keto-friendly oil (avocado oil is recommended for a neutral flavor)
- 1 tbsp lemon juice or apple cider vinegar
- 1 tsp Dijon mustard
- Salt to taste
- Instructions:
- Place the egg, mustard, and acid (lemon juice or vinegar) into a tall, narrow jar or container that an immersion blender can fit snugly into.
- Pour the oil on top of the other ingredients.
- Insert the immersion blender to the bottom of the jar, covering the egg yolk completely.
- Blend for 10-15 seconds without moving the blender. As the mayonnaise starts to thicken at the bottom, slowly lift the blender to incorporate the rest of the oil until fully emulsified and creamy.
- Season with salt to taste and enjoy! Store in an airtight container in the fridge for up to a week.
Conclusion: Shop Smart for Keto Success
Navigating the world of condiments on a keto diet can be tricky, but knowing what mayonnaise to avoid on keto is the first step toward making smarter choices. By steering clear of products made with cheap, inflammatory seed oils and hidden sugars, you protect your health and support your dietary goals. Look for high-quality store-bought brands that use avocado oil, or take full control by making your own keto-friendly mayonnaise at home. Your sandwiches, salads, and dressings will be richer, healthier, and perfectly aligned with your low-carb lifestyle. For more information on healthy fats, you can read more at Dr. Berg's blog.
