Quick Answer
Mayo can be part of a keto diet but in limited amounts. Traditional mayonnaise contains soybean oil which is high in inflammatory omega-6 fats. Avocado oil or olive oil-based mayo varieties are better options. A single tablespoon of mayo contains around 100 calories and 0.5g net carbs. While the carb count is low, the high fat and calorie content means portion control is key. Mayo should be viewed as an occasional condiment rather than a daily staple on keto.
What is Mayo?
Mayonnaise is a thick, creamy condiment made by emulsifying oil, egg yolk, and an acid like vinegar or lemon juice. It acts as a binding agent and adds flavor and moisture to dishes like chicken salad, deviled eggs, and coleslaw. The original mayo variety is made with soybean oil. However, other vegetable oils, olive oil, and avocado oil are also commonly used. Store-bought mayo contains additional ingredients like salt, sugar, preservatives, and stabilizers to extend shelf life. Alternatively, homemade mayo allows control over the specific ingredients used.
Macronutrient Profile of Mayo
Here is the macronutrient profile for a typical serving of 1 tablespoon (14g) of regular mayonnaise[1]:
| Calories | 100 |
| Total fat | 11g |
| Saturated fat | 1.5g |
| Carbs | 0.5g |
| Fiber | 0g |
| Net carbs | 0.5g |
| Protein | 0g |
As you can see, mayo contains no carbohydrates or protein. The majority of the calories come from fat. A keto diet aims for 70-80% of calories to come from fat. So based solely on the macronutrient ratios, mayo can fit into a keto plan. However, the type of fats matter on keto.
Keto Dietary Fat Guidelines
The keto diet prioritizes healthy fats like:
- Monounsaturated fats – Olive oil, avocado oil
- Polyunsaturated fats – Fatty fish, nuts and seeds
- Saturated fats – Coconut oil, ghee, grass-fed butter
It limits inflammatory omega-6 polyunsaturated fats like:
- Vegetable/soybean oil
- Corn oil
- Cottonseed oil
- Sunflower oil
- Safflower oil
Standard mayo made from soybean oil falls into the inflammatory category. A better choice is an olive oil or avocado oil-based mayo variety. When keeping to keto guidelines, it’s important to read ingredient labels and select the healthiest oil available.
Net Carbs in Mayo
Mayo contains around 0.5g net carbs per serving. This fits into even a strict keto diet plan allowing 20g net carbs or less per day. However, the total carb count can add up quickly if you aren’t careful with portions. Below are the net carbs in common serving sizes of mayo[2]:
| 1 tbsp (14g) | 0.5g net carbs |
| 2 tbsp (28g) | 1g net carbs |
| 1/4 cup (56g) | 2g net carbs |
| 1/2 cup (112g) | 4g net carbs |
Sticking to about 1-2 tbsp per meal is a good guideline for limiting carb intake from mayo. Also, be mindful of other ingredients mixed with mayo in recipes like chicken or egg salad which can drive up the carb count.
Calories and Fat in Mayo
While low carb, mayo is very high in calories and fat:
- 1 tbsp has 100 calories and 11g fat
- 1/4 cup has 400 calories and 44g fat
Consuming mayo in large amounts can quickly lead to excessive calorie intake, slowing down weight loss. Mayo is best used as an occasional condiment. Relying on healthy fats like olive oil, avocados, and nuts for the bulk of your fat grams provides more nutritional benefits.
Healthiest Mayo Options for Keto
Look for these varieties when shopping for mayo on keto:
- Olive oil mayo – Replaces soybean oil with heart-healthy olive oil.
- Avocado oil mayo – Made with inflammation-fighting avocado oil rich in oleic acid.
- Organic mayo – Uses organic, non-GMO ingredients and excludes artificial additives.
- Homemade mayo – Allows full control over the oil and other ingredients used.
Avoid low-fat mayo options as these remove the healthy fats while adding starch or sugar. Also be wary of imitation mayo products made with inferior vegetable oils.
Tips for Adding Mayo to a Keto Diet
Here are some tips for successfully incorporating mayo into a keto eating pattern:
- Measure portions carefully – Stick to 1-2 tbsp per meal max
- Count net carbs – Account for mayo carbs in tracking apps
- Mix with low carb ingredients – Chicken, tuna, egg salad, cabbage, etc.
- Avoid daily use – Treat mayo as an occasional topping or sauce
- Make it from scratch – DIY mayo lets you control the oil and flavor
Being mindful of portion sizes and net carbs is key to keeping mayo keto-friendly. Making your own mayo with avocado oil is a great option.
Keto-Friendly Mayo Recipe
This easy homemade mayo recipe uses avocado oil for a flavorful condiment that works with the keto diet:
Ingredients:
- 1 large egg
- 1 tbsp lemon juice
- 1 tsp Dijon mustard
- 1 cup avocado oil
- Salt and pepper to taste
Instructions:
- Add egg, lemon juice and mustard to blender. Blend for 10 seconds.
- With blender still running on low, slowly drizzle in avocado oil to emulsify until thickened.
- Season with salt and pepper.
- Store refrigerated for up to 1 week.
This makes about 1 cup or 16 servings of mayo with 2g net carbs each. Feel free to experiment with different oil and seasoning combinations.
Common Questions about Mayo on Keto
Here are answers to some frequently asked questions about eating mayo on the keto diet:
Is mayo allowed on keto?
Mayo can be included on a keto diet but is best used in moderation as a condiment or sauce due to the high fat and calorie content. Purchase mayo made with healthy oils and be mindful of portion sizes.
Can you have too much mayo on keto?
It’s easy to overdo it on the mayo if you aren’t carefully tracking intake. Limit yourself to 1-2 tbsp per meal and avoid going overboard. Too much mayo can stall weight loss.
What are the best mayo brands for keto?
Look for organic olive oil or avocado oil-based mayo without added sugars. Some popular brands include Primal Kitchen, Chosen Foods, and Sir Kensington’s. Check the ingredient list to verify oil used.
Is Kewpie mayo keto-friendly?
Kewpie is a Japanese mayo that gets its rich flavor from egg yolk rather than oil. It’s typically made with soybean oil so is not the best choice for keto. But small amounts can be budgeted into your daily carb limit.
Can I make my own mayo on keto?
Absolutely! Making your own mayo allows you to control the ingredients. Use a healthy oil like avocado oil and add seasonings to taste for a keto-friendly condiment.
The Bottom Line
While low in carbs and high in fat, mayo should be eaten in moderation on a keto diet due to the high calorie content. When buying mayo, choose varieties made with healthy oils like olive and avocado oil. Be mindful of portion sizes, sticking to 1-2 tbsp per meal as a condiment. Making your own mayo with quality ingredients is the healthiest and most customizable option for keto. Used correctly, mayo can be part of a well-formulated ketogenic diet.