When I first started practicing a ketogenic diet I wasn’t sure if I could keep eating them, and there was only one question that I asked myself… Is mayonnaise keto-friendly?

I compiled the abstracts of some research papers and came up with a very concise and clear answer to the question in view.

Is mayonnaise keto-friendly?

YES, mayonnaise is keto friendly if you get the right mayonnaise brand!

Check the Prices of Keto Mayo on Amazon Here

Nutritional Facts for Mayonnaise

The information provided over here is mostly abstracted from nutritiondata.self.com, based on the amount of mayonnaise.

Calories

There are approximately 94 calories in a single tablespoon of traditional mayo.

Carbohydrates

There are 0.1g of total carbohydrates in1 tablespoon of mayonnaise.

Fats

There are approx. 10 grams of fat in a single tablespoon of mayo.

As you can tell from the fat count above, mayo is high in fat and can be bad for you if you get the incorrect mayo filled with the wrong fats.

You want to stick with the mayo brands that are made with olive oil or avocado oil. I will share these brands with you towards the end of this article.

Good Fats:

Monounsaturated Fat: Healthy fats that can help with weight loss, reduce the risk of heart disease and decrease inflammation. – healthline.com

Bad Fats: 

Saturated Fat: Unhealthy fats that need to be avoided that normally come from the poorly processed mayo with canola oil or soy.

Polyunsaturated Fat: These unhealthy fats can come from safflower, corn, sunflower, soybean, sesame and cottonseed oils, among others.

Vitamins

Mayo contains some vitamins that are fat soluble. Since mayo is higher in fat, it is easier to absorb these vitamins. – home.bt.com 

  • Vitamin A 
  • Vitamin D
  • Vitamin E 
  • Vitamin K

Nutrition Label for Mayo 

According to Google, here are the nutritional facts for mayonnaise:

How many carbs are there in mayonnaise?

There are approximately 0.7 grams of carbohydrates per cup (239 g) of mayonnaise.

Are there different types of mayonnaise?

There are many different types of mayonnaise, so I wanted to list out a few so you can get an idea of the different varieties.

Types of mayonnaise

Tandoori mayonnaise: Tandoori mayonnaise is an interesting combination of European mayonnaise and Indian spices. This can be used as a scrumptious dip for different types of tandoori snacks.

  • Chili mayonnaise: This can serve as a lip-smacking dip for different types of snacks.
  • Smart mayonnaise: Smart mayonnaise does not contain any calories and is ideal for the health-conscious people.
  • Mint mayonnaise: Mint mayonnaise is a unique combination of Indian spices, and coriander, and mint. It can be served as a dip with kebabs or can also be used as a spread.
  • Burger sauce/mayonnaise: This will make your sandwiches and burgers mouthwatering and tastier. It is a perfect blend of mayo, mustard, ketchup, and spices.
  • Garlic mayonnaise: Popularly known as Aioli, this was developed in the Mediterranean region. As evident from the name, fresh garlic is added to the mayonnaise.
  • [Keto Friendly] Olive oil mayonnaise: This is also one of the healthiest types of mayonnaise as it comprises olive oils with natural antioxidants.
  • [Keto Friendly] Avocado oil mayonnaise: This is another one of the healthiest types of mayonnaise as it comprises avocado oils.

Are all types of mayonnaise keto-friendly?

The main ingredients in mayonnaise are eggs (mainly egg yolks), salt, mustard, oil (avocado, soybean, olive and canola), and an acidic component (lemon juice or vinegar).

Keto diet involves the intake of low-carbs and the consumption of high fat and an adequate protein diet.

Thus, mayonnaise that comprises high levels of sugar or other carbohydrates are not keto-friendly.

Check the Prices of Keto Mayo on Amazon Here

Keto Friendly Mayonnaise Brands

There are brands that specialize in providing a keto friendly mayonnaise option. I will list a couple below.

Watch out for any other brands that may claim to use Avocado Oil and also have canola oil or sunflower oil hidden within the ingredients list.

Is mayonnaise unhealthy for you?

Mayonnaise is mainly made up of oils and is a high-fat, high-calorie product that has about 100 calories per tablespoon.

Now, whether mayonnaise is healthy for you or not depends on the diet plan you follow. In case you are having a low-calorie, low-fat diet, mayonnaise can be unhealthy for you as it is mostly made up of fat.

On the other hand, if you are on a keto diet, you can have mayonnaise as it generally has fewer carbs and more fats.

Though mayonnaise consists of fat, the larger and most popular mayo brands consist of unsaturated fat, which is undoubtedly healthy.

To sum this up, you should not consume large amounts of mayonnaise and you want to make sure you are not eating mayonnaise made with canola or sunflower oil.

Why is Canola Oil Bad for the Keto Diet?

“Aside from vitamins E and K, canola oil is not a good source of nutrients. Canola oil may contain small amounts of trans fats, which is harmful to health.” – Healthline.com

“Soybean, corn and canola are all among the top GMO crops in the US. So if you’re still using soybean or canola oil, you’re doing a massive disservice to your body.” – PerfectKeto.com

Benefits of eating mayonnaise on the keto diet

Mayonnaise is made of different types of natural ingredients, which cause a number of benefits to our health. Let us have a look at all those health benefits.

1) Can Improve the Condition of Heart

Mayonnaise contains Vitamin E that, which is essential for preventing strokes. It also contains omega-3, which is necessary to improve heart conditions, and it can avoid sudden heart attacks.

2) Contains Various Important Nutrients

Mayonnaise is made up of a variety of vitamins and minerals such as Vitamin A, D, E and K, and all these are fat-soluble.

3) Can help Lowers the Level of Cholesterol

Mayonnaise mainly comprises unsaturated fat, which is also called healthy fat. And these healthy fats are responsible for decreasing the level of cholesterol in your blood.

4) Rich in Vitamins & Minerals

Besides a variety of vitamins, mayonnaise also consists of different minerals like selenium, potassium and sodium. Potassium is responsible for strong bones and high metabolism whereas Selenium helps your immune system.

Where can you buy mayonnaise?

Mayonnaise is a very popular condiment and it is widely used throughout the world. You can buy mayonnaise from any local shop selling grocery items or you can also get it in all supermarkets.

In case you are not willing to get out of your home, you can order it online on Amazon.

Check the Prices of Keto Mayo on Amazon Here

What keto-recipes can you use mayonnaise with?

Mayonnaise is a very important component of a keto diet. It contains high levels of fat, adds flavor to different dishes, and makes simple food items tasty and lip-smacking.

Here are some of the best keto-recipes;

IN CONCLUSION: Are mayonnaise keto-friendly?

After all of my findings and research, I can confidently say mayonnaise is keto friendly when you get the brand with the healthy oils.

Check the Prices of Keto Mayo on Amazon Here

What are some alternatives to mayonnaise on a keto-diet?

Here are some of the alternatives to mayonnaise currently being used. They may not all be keto friendly, so beware.

  • Mashed Avocado: It contains natural antioxidants and nutrients and also comprises fewer calories as compared to mayonnaise.
  • Greek yogurt with zero sugar: You can also use this to reduce the intake of calories.
  • Olive oil: Olive oil is also a very healthy fatty acid that contains antioxidants.
  • Pesto: Pesto, an Italian sauce, is made of olive oil, pine nuts, and basil. It also has a high percentage of vitamins, minerals and antioxidants.
  • Mustard: This is one of the most popular alternatives to mayonnaise.
  • Hummus: Hummus can be used as a spread instead of mayonnaise.