Finding itself in everything from burgers and sandwiches to dips and salads, it is a staple ingredient in many dishes.
But what nutritional properties and health effects does mayonnaise have?
In this article, we explore the nutritional values, benefits, and potential downsides of mayonnaise, as well as review findings from scientific research.
We’ll also take an in-depth look at the different types of mayonnaise available and how they compare nutritionally.
The tables below present the nutritional values of mayonnaise per 13.8-gram tablespoon serving.
The nutritional data is for ‘regular mayonnaise’ sourced from the USDA’s FoodData Central database (1).
Percent daily values (% DV) have been calculated using the FDA’s recommended daily values, which are based on a 2000-calorie diet (2).
Nutrient
Amount
% Daily Value
Calories
94 kcal
Carbohydrates
0.08 g
<0.1%
Fiber
0 g
0%
Sugars
0.08 g
Fat
10.3 g
12.8%
Saturated
1.62 g
8.1%
Monounsaturated
2.32 g
Polyunsaturated
6.17 g
Omega-3
0.75 g
Omega-6
5.4 g
Cholesterol
5.8 mg
1.9%
Protein
0.13 g
0.7%
Table 1: Nutrition facts for regular mayonnaise per 13.8-gram tablespoon serving
As the table shows, mayonnaise contains a high amount of calories for a relatively small serving.
It is primarily a source of (polyunsaturated) fat and contains almost no carbohydrates or protein.
Vitamins
Vitamin
Amount
% Daily Value
Choline
4.72 mg
0.9%
Folate, DFE
0.69 mcg
0.2%
Vitamin A, RAE
2.21 mcg
0.2%
Vitamin B1 (thiamin)
0.001 mg
<0.1%
Vitamin B2 (riboflavin)
0.003 mg
0.2%
Vitamin B3 (niacin)
0 mg
0%
Vitamin B5 (pantothenic acid)
0.024 mg
0.5%
Vitamin B6
0.001 mg
<0.1%
Vitamin B12
0.017 mcg
0.7%
Vitamin C
0 mg
0%
Vitamin D
0.03 mcg
0.2%
Vitamin E
0.453 mg
3%
Vitamin K
22.5 mcg
18.8%
Table 2: Vitamin composition of regular mayonnaise per 13.8-gram tablespoon
Mayonnaise is a source of vitamin E and vitamin K. However, aside from this it contains only very small levels of other vitamins.
Minerals
Percent daily values (% DV) have been calculated using the FDA’s recommended daily values, which are based on a 2000-calorie diet (2).
Mineral
Amount
% Daily Value
Calcium
1.1 mg
<0.1%
Copper
0.003 mg
0.3%
Iron
0.029 mg
0.2%
Magnesium
0.138 mg
<0.1%
Manganese
0.001 mg
<0.1%
Phosphorus
2.9 mg
0.2%
Potassium
2.76 mg
<0.1%
Selenium
0.317 mcg
0.6%
Sodium
87.6 mg
3.8%
Zinc
0.021 mg
0.2%
Table 3: Mineral composition of regular mayonnaise per 13.8-gram tablespoon serving
Due to its salt content, mayonnaise contains a moderate amount of sodium. Aside from this, it is a poor source of essential minerals.
Key Point: Regular mayonnaise is primarily a source of (polyunsaturated) fat. In terms of essential nutrients, mayonnaise offers small to moderate amounts of sodium, vitamin E, and vitamin K.
Nutritional Benefits of Mayonnaise
Here is a brief summary of the main nutritional benefits of mayonnaise:
Omega-6 fatty acids: Mayonnaise is a source of linoleic acid, an omega-6 fatty acid. Omega-6 is an essential fatty acid that we need to obtain from our diet. The Food and Nutrition Board at the National Acadamies of Science, Engineering, and Medicine set an ‘Adequate Intake’ level for linolenic acid, which ranges from 16-17 grams per day for adult males and 11-12 grams per day for adult females, depending on age (3). However, it is worth noting that there are significantly more nutrient-rich foods than mayonnaise that supply omega-6, such as nuts and seeds.
Energy: With nearly 100 calories per tablespoon, mayonnaise is a very calorie-rich condiment. For individuals who need to consume more calories, mayonnaise is a simple addition that can increase their energy intake.
Vitamin E and K: While it is not a standout source of essential vitamins and minerals, mayonnaise does provide modest levels of vitamin E and vitamin K. Vitamin E is an essential vitamin with antioxidant properties, helping to protect cells from damage caused by free radicals (4). Vitamin K plays an important role in bone health and a sufficient intake is necessary to support the blood clotting process (5).
Key Point: The main nutritional benefits of mayonnaise are its provision of omega-6, vitamin E, and vitamin K.
Nutritional Downsides
Now, let’s take a look at some of mayonnaise’s potential drawbacks.
High in calories: With 94 calories per tablespoon, mayonnaise is very calorie-dense. This makes it easy to over-consume without appropriate portion control, potentially increasing the risk of weight gain.
Lack of important nutrients: Aside from vitamins E and K, mayonnaise lacks essential vitamins and minerals. It also contains no meaningful amounts of fiber or protein, both of which are important nutrients. As a result, frequent consumption of mayonnaise might displace other nutrient-rich foods.
Easy to over-consume: Unless measuring a serving of mayonnaise, it is easy to over-consume, particularly when using a squeeze bottle. These bottled products are convenient to use, but it is difficult to know the amount of mayonnaise being used.
Key Point: The main downsides of mayonnaise are its high-calorie content and the ease with which it can be over-consumed. It is also a relatively poor source of essential micronutrients.
The Health Effects of Mayonnaise
There is relatively little research specific to mayonnaise.
However, a few studies have examined its health effects, which we will explore below.
Mayonnaise and Carotenoid Levels
Carotenoids are fat-soluble compounds with antioxidant properties, found primarily in vegetables and egg yolks. Since carotenoids are fat-soluble, they are better absorbed when eaten with a source of dietary fat (6).
In one randomized controlled trial involving nine adults, consuming carrots with mayonnaise increased blood levels of carotenoids more than consuming the carrot alone (7).
Another randomized controlled trial found that consuming broccoli with mayonnaise increased carotenoid absorption more than eating broccoli alone or with vegetable oil (8).
These studies suggest that using mayonnaise with a typical salad can enhance carotenoid absorption.
Key Point: Mayonnaise can help increase the absorption of carotenoids when consumed alongside carotenoid-rich foods.
Mayonnaise and Blood Lipids (Cholesterol)
In a randomized controlled crossover trial, participants consumed 20 grams of mayonnaise made with either soybean oil or palm oil for four weeks each.
Mayonnaise made with soybean oil resulted in a significant 0.25 mmol/L (9.7 mg/dL) reduction in total cholesterol compared to palm oil mayonnaise. Low-density lipoprotein cholesterol (LDL-C) levels also dropped by 0.17 mmol/L (6.6 mg/dL) (9).
Since palm oil is high in saturated fat and soybean oil is rich in polyunsaturated fats, these results would be expected.
Higher LDL-C levels are consistently associated with an increased risk of cardiovascular disease (10).
Key Point: Mayonnaise with a higher proportion of polyunsaturated fats reduces total cholesterol and LDL-C compared to mayonnaise made with more saturated fats, like palm oil.
Different Types of Mayonnaise and Their Ingredients Profile
Let’s take a look at four different types of mayonnaise and their typical ingredients.
1. Regular Mayonnaise
Regular mayonnaise products are close to the traditional mayonnaise recipe, with oil and eggs as the main ingredients.
The oil used is typically soybean oil or canola (rapeseed) oil.
The following ingredients are those found in ‘Real Mayonnaise’ made by Hellman’s, one of the most popular traditional mayonnaise recipes (11):
Soybean oil
Water
Whole eggs and egg yolks
Distilled vinegar
Salt
Sugar
Lemon juice concentrate
Calcium disodium EDTA
2. Light Mayonnaise
Light mayonnaise contains fewer calories and less fat than regular mayonnaise, primarily due to its higher water content.
However, its ingredient profile is similar to that of regular mayonnaise.
Here is an example of the typical ingredients profile of light mayonnaise, in this case using a brand of ‘Light Mayonnaise’ made by Unilever Bestfoods (12):
Water
Soybean oil
Modified food starch
Sugar
Distilled vinegar
Whole eggs and egg yolks
Salt
Lemon juice concentrate
Sorbic acid
Calcium disodium EDTA
3. Plant-based Mayonnaise
Over recent years, plant-based mayonnaise products have become increasingly popular.
These products are vegan-friendly and contain no animal-based ingredients.
Here is a typical ingredients listing for a plant-based mayonnaise, in this case ‘Mayo Plant-Based Spread’ made by Litehouse Inc (13):
Expeller pressed canola oil
Water
Apple juice from concentrate
Distilled vinegar
Corn starch
Pea protein
Salt
Ground mustard
Pea protein, salt, and ground mustard make up “less than 2%” of the product.
4. Monounsaturated Fat-Based Mayonnaise
There are also some mayonnaise products that use oils with a higher proportion of monounsaturated fats, like olive oil and avocado oil.
These products are marketed as healthier options, and often contain organic ingredients.
One of the most popular of these brands is ‘Primal Nutrition,’ whose mayonnaise contains the following ingredients (14):
Avocado oil
Organic eggs
Organic egg yolks
Organic vinegar
Sea salt
Organic rosemary extract
How Do Different Types of Mayonnaise Compare Nutritionally?
For those wondering about the nutritional properties of different types of mayonnaise, here is a comparison table showing the basic nutritional values of each option:
Regular mayonnaise
Light mayonnaise
Plant-based mayonnaise
Monounsaturated fat-based mayonnaise
These values are per tablespoon serving; all nutritional data presented are sourced from the USDA’s FoodData Central database (1, 13, 14, 15):
Nutrient
Regular mayonnaise
Light mayonnaise
Plant-based mayo
Monounsaturated fat-based mayo
Calories
94 kcal
36 kcal
70 kcal
100 kcal
Carbohydrates
0.08 g
1.38 g
0 g
0 g
Fiber
0 g
0 g
0 g
0 g
Sugars
0.08 g
0.53 g
0 g
0 g
Fat
10.3 g
3.33 g
7.99 g
12.0 g
Saturated
1.62 g
0.52 g
0.5 g
1.5 g
Monounsaturated
2.32 g
0.75 g
–
8.0 g
Polyunsaturated
6.17 g
1.95 g
–
1.5 g
Omega-3
0.75 g
0.23 g
–
–
Omega-6
5.4 g
1.71 g
–
–
Cholesterol
5.8 mg
2.4 mg
0 mg
15 mg
Protein
0.13 g
0.06 g
0 g
0 g
Sodium
87.6 mg
124 mg
100 mg
125 mg
Table 4: A nutritional comparison of regular mayonnaise, light mayonnaise, plant-based mayonnaise, and monounsaturated fat-based mayonnaise per tablespoon serving
As the table shows, the main nutritional differences between these types of mayonnaise are as follows:
Light mayonnaise contains significantly fewer calories than regular mayonnaise and other varieties.
Monounsaturated fat-based mayonnaise (e.g., made with avocado oil) has a higher proportion of monounsaturated fats and a lower polyunsaturated fat content.
All types of mayonnaise contains minimal levels of dietary cholesterol per serving.
Regular mayonnaise has less sodium than light mayonnaise, which likely has more sodium to enhance its flavor.
Choosing the “right” mayonnaise depends on the individual and their dietary preferences, frequency of use, and nutritional goals.
Is Mayonnaise a Healthy Choice?
Describing mayonnaise as “healthy” wouldn’t be an accurate description.
This is because mayonnaise is high in calories, easy to over-consume, and offers little nutritional value.
Note: For those wanting a lower-calorie condiment than mayonnaise, mustard can be used in similar ways.
However, many people enjoy its taste, and adding mayonnaise to nutrient-rich foods can make them more palatable, which may encourage people to eat healthier foods.
When consumed in moderation, mayonnaise can be part of a healthy diet.
As with any food, it is the overall dietary pattern that matters more than any single food choice.
Michael works as a nutrition educator in a community setting and holds a Master's Degree in Clinical Nutrition. He believes in providing reliable and objective nutritional information to allow informed decisions.
