Mayonnaise is one of the most popular condiments worldwide.
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.
Table of contents
The Nutritional Profile of Mayonnaise
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% |
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% |
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% |
Due to its salt content, mayonnaise contains a moderate amount of sodium. Aside from this, it is a poor source of essential minerals.
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).
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.
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.
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).
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 |
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.
References
- https://fdc.nal.usda.gov/fdc-app.html#/food-details/171009/nutrients
- https://www.fda.gov/food/nutrition-facts-label/daily-value-nutrition-and-supplement-facts-labels
- https://www.ncbi.nlm.nih.gov/books/NBK56068/table/summarytables.t4/
- https://ods.od.nih.gov/factsheets/VitaminE-HealthProfessional/
- https://ods.od.nih.gov/factsheets/VitaminK-HealthProfessional/
- https://pubmed.ncbi.nlm.nih.gov/27485230/
- https://www.jstage.jst.go.jp/article/jnsv/57/3/57_3_209/_article
- https://pubmed.ncbi.nlm.nih.gov/20086317/
- https://pubmed.ncbi.nlm.nih.gov/27535127/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5837225/
- https://fdc.nal.usda.gov/fdc-app.html#/food-details/1129605/nutrients
- https://fdc.nal.usda.gov/fdc-app.html#/food-details/2023377/nutrients
- https://fdc.nal.usda.gov/fdc-app.html#/food-details/2424172/nutrients
- https://fdc.nal.usda.gov/fdc-app.html#/food-details/2365898/nutrients
- https://fdc.nal.usda.gov/fdc-app.html#/food-details/173594/nutrients