Understanding the Difference: Real vs. Regular Mayonnaise
Mayonnaise is traditionally an emulsion of egg yolk, oil, and an acid like vinegar or lemon juice. However, the vast majority of commercial mayonnaise found on supermarket shelves deviates significantly from this simple recipe. To cut costs and extend shelf life, manufacturers often replace healthy fats with industrial seed oils and use hidden sugars. When considering which mayonnaise is low carb, it’s crucial to look beyond the basic nutrition label and examine the ingredient list. Many brands can list a serving as zero carbs even if it contains a small amount of sugar, allowing it to round down. These trace amounts can add up over time, especially for those strictly tracking their carbohydrate intake on a ketogenic diet.
The Sneaky Additives to Watch For
For a truly low-carb and healthy mayonnaise, vigilance is key. Here are the ingredients to be cautious of:
- Industrial Seed Oils: Soybean oil, canola oil, and regular sunflower oil are common in mass-produced mayos. These oils are high in polyunsaturated fatty acids that are less stable and can become inflammatory when processed.
- Added Sugars and Sweeteners: High fructose corn syrup, coconut palm sugar, and other sweeteners are often added to enhance flavor, completely compromising the low-carb nature of the product.
- Artificial Preservatives: Potassium sorbate and calcium disodium EDTA are used to preserve freshness but are best avoided for those seeking a cleaner diet.
Top Store-Bought Low-Carb Mayonnaise Brands
Fortunately, a growing number of brands cater specifically to low-carb and keto consumers by using better ingredients and avoiding sugar. These products typically rely on healthy fats like avocado oil, which has a neutral flavor and high monounsaturated fat content.
- Chosen Foods Keto Mayo: This brand offers a dedicated "Keto Mayo" made with refined coconut oil and MCT oil, promoting increased ketone production. It has no sugar and zero carbs per serving.
- Primal Kitchen Mayo with Avocado Oil: A pioneer in the health-conscious condiment space, Primal Kitchen offers a Whole30 and Paleo-approved mayo using avocado oil and organic eggs. It contains zero carbs and no added sugar.
- Sir Kensington's Avocado Oil Mayo: Made with Certified Humane Free-Range egg yolks and avocado oil, this is another excellent zero-carb option. It provides a creamy, rich texture without compromising on health.
- Better Body Foods Avocado Oil Mayo: This brand uses avocado oil but be aware that some products might contain coconut palm sugar, though the label may still state zero carbs. Always double-check the ingredient list.
Homemade Low-Carb Mayonnaise: The Freshest Option
If you want complete control over your ingredients and the freshest taste, making homemade low-carb mayonnaise is the best route. It's surprisingly simple and takes only a few minutes with an immersion blender.
Simple Avocado Oil Mayonnaise Recipe
Ingredients:
- 1 large egg (at room temperature)
- 1 cup avocado oil
- 1 tablespoon fresh lemon juice or apple cider vinegar
- 1 teaspoon Dijon mustard
- 1/2 teaspoon salt
Instructions:
- Add all ingredients into a tall, wide-mouthed jar, placing the oil in last.
- Submerge the immersion blender to the bottom, covering the egg yolk completely.
- Turn the blender on high and hold it at the bottom for about 10-15 seconds until the mixture begins to emulsify.
- Slowly lift the blender, allowing the remaining oil to incorporate. Continue blending until the mixture is thick and creamy.
- Season with additional salt or pepper to taste. Store in an airtight container in the refrigerator for up to two weeks.
Comparison of Low-Carb Mayonnaise Options
| Mayonnaise Option | Key Oil | Added Sugar? | Carbs per Tbsp | Taste Profile |
|---|---|---|---|---|
| Chosen Foods Keto Mayo | Refined Coconut, MCT Oil | No | 0g | Neutral, traditional |
| Primal Kitchen Avocado Oil Mayo | Avocado Oil | No | 0g | Clean, rich, slightly zesty |
| Sir Kensington's Avocado Oil Mayo | Avocado Oil | No | 0g | Tart, savory, high-end feel |
| Homemade Avocado Oil Mayo | Avocado Oil (or Light Olive) | No | 0g | Fresh, customizable |
| Conventional Brands (e.g., Hellmann's) | Soybean/Canola Oil | Yes* | ~0g** | Standard, commercial |
*Note: Conventional brands often add small amounts of sugar that can be rounded down on the label. **For strict keto, it's safer to count these as 0.5g carbs per tablespoon to prevent accumulation.
Conclusion: Finding the Right Low-Carb Mayo for You
When it comes to which mayonnaise is low carb, the best option is one that uses healthy, high-quality fats and contains no added sugar. While many traditional brands contain minimal carbs per serving, they often rely on inflammatory seed oils and hidden sugars, making them a less-than-optimal choice for a clean, low-carb lifestyle. High-quality commercial options like Primal Kitchen and Chosen Foods offer convenient, healthy alternatives. For the ultimate control and freshness, a simple homemade avocado oil mayonnaise is a quick and rewarding project. Always prioritize reading the ingredient list, not just the nutrition label, to ensure your mayonnaise truly aligns with your dietary goals. For more in-depth keto cooking guides, consider resources like the Keto Academy.
