Your diet is essential for meeting your health and fitness objectives. If your primary goal is to shed pounds without compromising flavour, you can opt for a limited portion of a side dip/ spread.

For example, a dollop of mayonnaise can go with a main meal or a snack. It is adaptable enough to accompany a wide range of foods and can be an exciting accompaniment to even the most mundane dishes.

A single tablespoon of mayonnaise contains 5 grams of fat and 70 calories, making it quite a calorie- and fat-dense condiment. Consisting of oil, egg yolks, vinegar, or lemon juice, this condiment is  high in calorie and fat content.

Consuming large amounts of mayonnaise or using it as a regular condiment can add a lot of calories to a person’s daily intake and put them at risk for obesity.

Although mayonnaise is high in calories and fat, it is possible to eat it on a diet for weight loss. However, it is essential to look for low-calorie alternatives such as light mayonnaise, which has fewer calories and fat per tablespoon.

Additionally, it is crucial to be mindful of the amount of mayonnaise consumed and use it sparingly to avoid consuming too many calories.

Is it possible to lose weight while still eating mayonnaise? Keen to know what type of mayonnaise is best for dieting? This article has all the answers to your questions. So keep reading to find out more!

Mayonnaise – A Nutritional Overview

Mayonnaise generally contains oil, egg yolk, lemon juice, vinegar, salt, and mustard to accentuate the taste. It is a creamy, thick dressing condiment commonly used as a spread on sandwiches and as an ingredient in salad dressings, dips, and other sauces. 

According to the USDA, here’s the nutritional profile of one hundred grams of mayonnaise.

  • Calories: 680 kcal
  • Total fat: 74.8g
  • Cholesterol: 42 mg
  • Sodium: 635 mg
  • Total Carbohydrate: 0.57 g
  • Sugar: 0.57 g
  • Protein: 0.96 g
  • Calcium: 8 mg
  • Iron: 0.21 mg
  • Selenium: 2.3 µg
  • Vitamin A: 65 IU
  • Vitamin E: 3.28 mg
  • Vitamin K: 163 µg

Mayonnaise is a condiment high in calories and fat, primarily saturated (around 11.7 grams). Although it contains small amounts of protein and carbohydrates, it is generally low in sugar and fibre. It also does not provide significant amounts of vitamins and minerals. 

Some brands may also add sugar, increasing the caloric and sugar content. Additionally, mayonnaise is high in cholesterol and sodium, which can be dangerous in excessive amounts. Finally, it is worth noting that mayonnaise is a source of vitamins E and K, as well as small amounts of vitamin A, calcium, and iron.

Types of Mayonnaise

The key to consuming mayonnaise is choosing one with good quality oil. Here are some varieties 

Traditional Mayonnaise

Traditional mayonnaise is the most common type and is often used as a spread or as an ingredient in dishes such as potato salad and coleslaw. It is a thick, creamy, yellow condiment typically made with egg yolks, oil, vinegar or lemon juice, and seasonings.

Low-fat Mayonnaise

Low-Fat Mayonnaise is aptly named as it contains less fat than traditional mayonnaise. It is made with oil, water, and egg whites and has a less creamy texture. A single tablespoon of reduced mayonnaise contains fewer calories (25), saturated fat (2g), and less cholesterol.

Fat-free Mayonnaise

This mayonnaise has no fat and is made from water, egg whites, and seasonings. As a result, it is less rich and creamy than the traditional kind. Therefore, it is an excellent choice for those following a low-fat diet.

Light Mayonnaise

This type of mayonnaise contains fewer calories than traditional mayonnaise. It is made with oil, water, egg whites, and seasonings.

Vegan Mayonnaise

It is a plant-based mayonnaise and contains soy milk or tofu instead of eggs.

Veg Mayonnaise

Veg mayonnaise is prepared without eggs and combines water, sugar, salt, lemon juice, vinegar, oil, and powdered milk.

Alternate Oil-based Mayonnaise

Canola and olive oils are the ingredients in this mayonnaise. However, some commercial mayonnaise combines olive oil with other standard vegetable oil to prevent the excess empowerment of flavour.


It is a Mediterranean version of mayonnaise and contains garlic, oil, lemon juice, and egg yolks. It is thicker and more flavorful than traditional mayonnaise and is often used as a dip or spread.

Is Mayonnaise Good for Weight Loss?

Although mayonnaise is not typically a food conducive to weight loss, some experts suggest incorporating it into a weight-loss diet in moderation. However, it is crucial to remember that mayonnaise is high in calories, so one should only use it in small amounts.

For example, one can add a small amount of low-fat mayonnaise to a sandwich or salad to provide flavour without excessive calories. Furthermore, using mayonnaise instead of butter or oil can help reduce a meal’s overall calorie content.

Consuming mayonnaise in moderation may benefit your health due to the healthy fats it contains. Studies have revealed that these fats can help your body absorb nutrients more effectively.

In addition, they spark the secretion of certain hormones, contributing to a stronger and healthier body. Furthermore, research has found that the human body cannot absorb the cholesterol in egg yolks, meaning that mayonnaise will not affect cholesterol levels.

Mayonnaise can be a great addition if you are following a ketogenic diet for weight loss. It is high in fat and low in carbohydrates, so it perfectly fits the diet’s macros.

Check the label to ensure that it is made with healthy oils such as avocado or olive oil and does not contain added sugars. You can use it as a salad dressing or sandwich spread with other low-carb ingredients like vinegar, herbs, and olive oil.

There is no specific mayonnaise that can help you lose weight. However, some mayonnaise brands may have a lower calorie or fat content than others. 

Suppose you’re looking for a mayonnaise alternative that is lower in calories. In that case, you can try a light or reduced-fat mayonnaise, a non-fat Greek yoghurt-based mayonnaise, or make your own at home using low-fat ingredients such as Greek yoghurt or avocado.

Regular mayonnaise has more calories and fat than these alternatives, so switching to one may help reduce your calorie and fat intake.

When aiming for a balanced diet that includes a variety of foods, it is essential to be mindful of portion sizes and limit mayonnaise. In addition, weight loss is essentially a result of balancing calories consumed and burned. Therefore, adhering to a healthy diet and engaging in regular physical activity is vital.

Consulting with a healthcare professional or registered dietitian is also a good idea when making dietary modifications. You can talk to a HealthifyMe nutritionist to understand the impact of Mayonnaise on your weight-loss efforts.

Does Mayonnaise Offer Health Benefits?

While mayonnaise is undoubtedly a controversial food, one cannot deny its health benefits in moderation.

  • Mayonnaise is made with oil, a source of healthy monounsaturated and polyunsaturated fats. These fats can help lower cholesterol levels and reduce the risk of heart disease. 
  • Mayonnaise contains calories, which can provide energy for the body.
  • Mayonnaise contains Vitamin E, an antioxidant that can help protect the body’s cells from damage.
  • Omega-3 fatty acids reduce inflammation in the body, which can help prevent chronic diseases such as cancer and heart disease. These are also beneficial for brain health. 
  • Mayonnaise has vitamin-A-rich egg yolks, which are suitable for promoting good visual health. 
  • It also has other essential nutrients, such as lutein, zinc, and zeaxanthin, that lower the damage to the eye caused by blue light.
  • Homemade mayonnaise would be an excellent source to strengthen the immune system.
  • Vitamins A, E, and zinc help improve the human body’s defence system
  • Egg yolk used in mayonnaise contains choline, essential for developing the brain and nervous system
  • Fatty acids and egg yolks enhance the nourishing and hydrating effect on skin and hair
  • Eggs contain biotin, which, as per research, increases hair elasticity and reduces breakage and damage

The HealthifyMe Note

Mayonnaise has certain health benefits when consumed in moderation. It is high in calories and fat, but it also contains some nutrients that can be beneficial. These include omega-3 fatty acids, Vitamin E, and monounsaturated fats, which can help reduce cholesterol levels and promote heart health. Additionally, mayonnaise is a source of Vitamin K, essential for blood clotting and bone health. Finally, it contains antioxidants which can help protect the body from free radical damage. 

Ways to Incorporate Mayonnaise in a Weight Loss Diet

Avoid Mayonnaise when attempting to lose weight. However, if you consume it, do so in moderation due to its high calorie and fat content.

You could use mayonnaise as a condiment or spread or opt for low-fat or reduced-fat versions as a replacement. Additionally, you could make your low-calorie mayonnaise to fit your weight-loss diet. Here’s a recipe for a healthy, homemade mayonnaise:

Homemade Mayonnaise


  • Egg yolk: 1
  • Dijon mustard: 1 tsp
  • Lemon juice: 1 tbsp
  • Olive oil: ¼ cup
  • Salt and pepper to taste


  1. In a small mixing bowl, combine the egg yolk, dijon mustard, and lemon juice.
  2. Slowly drizzle in the olive oil while whisking constantly. The mixture should begin to thicken and emulsify.
  3. Season with salt and pepper to taste.

This recipe makes about ½ cup of mayonnaise. You can use it as a spread or a base for the salad dressing. Just be aware of the calorie count, and use it in moderation as part of a healthy diet and exercise plan.

Here’s a recipe for a healthy, mayonnaise-based salad dressing that you can use in your weight-loss diet:

Low-Calorie Mayonnaise Salad Dressing


  • Low-fat mayonnaise: ¼ cup
  • Apple cider vinegar: 2 tbsp
  • Mustard powder: ½ tsp 
  • Salt and pepper, to taste


  1. Mix the mayonnaise, apple cider vinegar, and mustard powder in a small mixing bowl.
  2. Season with salt and pepper to taste.
  3. Whisk the ingredients together until well combined.
  4. Serve the dressing over your favourite salad greens or use it as a vegetable dip.

This dressing is lower in calories than traditional mayonnaise-based dressings and can add flavour to your salads without adding many extra calories.

Side Effects of Overconsumption of Mayonnaise 

Adding small amounts of healthy mayonnaise to your diet could provide some health benefits. However, eating it in large amounts or regularly could lead to health risks. 

Studies have shown that consuming mayonnaise in excess can increase the risk of cardiovascular disease. That is because it is high in saturated fat and cholesterol, which could cause weight gain and high blood pressure. Additionally, it can lead to an increase in the development of gut bacteria.

Researchers say that even if you choose a “healthy” mayo, the saturated fat content and emulsifiers can damage the liver and other organs. The liver is responsible for filtering out extra fat and toxins from the body, but eating high-fat condiments like mayonnaise puts extra strain on the liver, reducing its performance.

Mayonnaise often contains soybean, corn, or other vegetable oils rich in omega-6 fatty acids. Studies show that an improper ratio between omega-6 and omega-3 fatty acids will increase the risk of heart disease, diabetes, cancer, osteoporosis, and autoimmune disorders.

Alternatives for Mayonnaise to Lose Weight: The HealthifyPro Tips

If you’re looking to cut back on calories while still enjoying delicious dishes, HealthifyMe Pro can help you make healthier choices. It will show you how to create a balanced diet and healthy eating patterns that make it easier to burn fat and reach your weight loss goals.

For example, instead of relying on calorie-dense mayonnaise, you can use HealthifyMe Pro to discover new and nutritious ways to add flavour to your meals.

Here are some healthier  alternatives if you are seeking a rich mayonnaise like flavour.

  • Mashed Avocado: Avocado is a rich source of fats, omega-3-fats and minerals like potassium which will help you in weight loss, showing the similar creamy texture of mayonnaise.
  • Greek Yoghurt: Switching to greek yoghurt will give you 15 gm of lean protein with fewer calories and a good dose of probiotics for healthy weight loss.
  • Pesto: Pesto is a powerhouse of healthy fats due to nuts, olive oil, and garlic, which induce the fat-burning process.
  • Almond butter: It has a high level of healthy fats and protein, when consumed in moderation, can promote weight loss.
  • Hummus: Hummus is prepared from chickpeas and is a good protein source. Studies show that consuming this condiment will induce weight loss and result in smaller waist measurements.


Including mayonnaise in your diet can be a healthy source of fat, but it’s essential to be aware of the type you use and to read the labels. Making your mayonnaise with more nutritious alternatives can help you stay on track with your weight loss goals. First, however, it is essential to be mindful of how much you consume. 

Consider leaving out condiments altogether and opting for healthier alternatives like fresh avocados. This whole fruit is rich in fat that your body can easily use for energy throughout the day.

However, it is best to avoid mayonnaise and other high-calorie condiments. Maintaining a balanced diet and regular exercise are the best practices for a safe and sustainable weight loss journey.

The Supporting Sources


2. National Research Council (US) Committee on Diet and Health. Diet and Health: Implications for Reducing Chronic Disease Risk. Washington (DC): National Academies Press (US); 1989. 11, Fat-Soluble Vitamins. Available from:

3. Spence JD, Jenkins DJ, Davignon J. Dietary cholesterol and egg yolks: not for patients at risk of vascular disease. Can J Cardiol. 2010 Nov;26(9):e336-9. doi: 10.1016/s0828-282x(10)70456-6. PMID: 21076725; PMCID: PMC2989358.

4. Zempleni J, Wijeratne SS, Hassan YI. Biotin. Biofactors. 2009 Jan-Feb;35(1):36-46. Doi: 10.1002/biof.8. PMID: 19319844; PMCID: PMC4757853.

5. Fuhrman J. The Hidden Dangers of Fast and Processed Food. Am J Lifestyle Med. 2018 Apr 3;12(5):375-381. doi: 10.1177/1559827618766483. PMID: 30283262; PMCID: PMC6146358.

6. Mirzanajafi-Zanjani M, Yousefi M, Ehsani A. Challenges and approaches for the production of a healthy and functional mayonnaise sauce. Food Sci Nutr. 2019 Jul 18;7(8):2471-2484. doi: 10.1002/fsn3.1132. PMID: 31428335; PMCID: PMC6694423.

7. Simopoulos AP. An Increase in the Omega-6/Omega-3 Fatty Acid Ratio Increases the Risk for Obesity. Nutrients. 2016 Mar 2;8(3):128. doi: 10.3390/nu8030128. PMID: 26950145; PMCID: PMC4808858.

Download Healthifyme APP