Quick Answer
Yes, mayonnaise can be included as part of a keto diet in moderation. Mayonnaise is low in carbs and rich in fat which aligns with the goals of a ketogenic diet. However, it’s important to pay attention to portion sizes and choose brands without added sugars.
What is the Keto Diet?
The ketogenic or “keto” diet is a very low-carb, high-fat diet that shares similarities with the Atkins and low-carb diets. It involves drastically reducing carbohydrate intake and replacing it with fat. This reduction in carbs puts your body into a metabolic state called ketosis.
When you follow a keto diet, your body converts fat into ketones in the liver, which can supply energy for the brain. Ketogenic diets can cause massive reductions in blood sugar and insulin levels. Because of this, the keto diet can be used to treat type 2 diabetes.
Keto Diet Guidelines
Here is a basic overview of the macronutrient breakdown on the keto diet:
- 60-75% of calories from fat
- 15-30% of calories from protein
- 5-10% of calories from carbs
To induce ketosis, most keto resources recommend keeping carbs under 50 grams per day. Some encourage going as low as 20-30 grams per day.
Nutritional Profile of Mayonnaise
Mayonnaise is an emulsion of egg yolk, oil, and an acid like vinegar or lemon juice. It also contains salt, sugar, and spices.
A one-tablespoon serving of mayonnaise contains the following nutrients:
| Calories | 100 |
|---|---|
| Fat | 11g |
| Carbs | 0g |
| Protein | 0g |
As you can see, mayonnaise is low in carbs and high in fat. Most of the calories and fat come from the oil used to make it.
Quality of Fat
Mayonnaise is mostly made up of fat, making the quality of fat important:
- Monounsaturated fat: Olive oil and canola oil mayonnaise provide heart-healthy fats.
- Saturated fat: Mayonnaise made with oils like soybean or palm oil is higher in less healthy saturated fats.
- Omega-3s: Homemade mayonnaise using omega-3 rich oils like flaxseed oil can fit well in a keto diet.
Added Sugars
Some brands add sugars, often 1-2 grams per serving. Look for “no sugar added” or make your own mayo at home.
Is Mayonnaise Keto?
Yes, mayonnaise can fit into a well-formulated ketogenic diet. Since it’s low in carbs and rich in fat, mayo aligns nicely with keto macros.
However, calories still matter on keto. While low carb, mayonnaise is very calorie dense, with nearly 90 calories per tablespoon.
For the average person on a keto diet aiming for around 1,500-1,800 calories per day, too much mayonnaise can easily cause you to go over your limit.
Keto-Friendly Brands
Look for full-fat mayonnaise with minimal ingredients. Here are some keto-friendly mayo brands:
- Hellmann’s Real Mayonnaise
- Spectrum Organic Mayonnaise
- Primal Kitchen Mayo
- Sir Kensington’s Mayonnaise
Making Your Own
Making your own mayonnaise at home can provide full control over the oil and ingredients used:
- Use heart-healthy oils like avocado or olive oil
- Add in omega-3s from flaxseed oil
- Control or omit added sugars
- Flavor with lemon juice, Dijon, or spices
Health Benefits of Mayonnaise on Keto
Here are some potential benefits of adding mayonnaise to a ketogenic diet in moderation:
Provides Healthy Fats
Mayonnaise supplies the high fat intake needed to follow a ketogenic diet and get into ketosis. Using oils like olive or avocado oil provides monounsaturated and omega-3 fats.
Increases Fullness
The fat, protein, and calories in mayo can promote feelings of fullness and satisfaction. This may decrease hunger between meals.
Adds Flavor
Mayonnaise has a creamy, rich flavor that makes vegetables, proteins and salads more palatable, helping diet adherence.
Lowers Blood Sugar
Replacing high-carb condiments like ketchup with mayonnaise can lower the carb count of meals and help manage blood sugar.
Downsides of Mayonnaise on Keto
While keto-friendly in moderation, here are some downsides to watch out for with mayonnaise:
High in Calories
At nearly 100 calories per tablespoon, mayo is very energy dense. Too much can lead to unwanted weight gain, even on keto.
Contains Omega-6s
Most mayonnaise is made with soybean or canola oil, which are high in inflammatory omega-6 fatty acids.
Added Sugars
Some brands add sugars, undermining ketosis. Always check labels for added sugars.
Easy to Overeat
The high fat content and creamy texture make mayonnaise very easy to overeat. Use portion control to avoid excess calories.
Mayonnaise Alternatives for Keto
If you want to avoid mayonnaise, here are some recipes for keto-friendly mayo alternatives:
Tahini or Olive Oil-Based Sauces
Combine tahini or olive oil with lemon juice, garlic, and herbs for flavorful sauces to dress salads or vegetables.
Guacamole
Mash avocado with lime juice, cilantro, onion and tomato for a creamy, lower calorie spread or dip.
Pesto
Make pesto from basil, olive oil, pine nuts, garlic and Parmesan. Use as a sandwich spread, veggie topper or sauce.
Tapenade
Olives, olive oil, capers, anchovies, garlic and herbs blend into a unique savory olive paste tapenade.
Whipped Cream Cheese
Add heavy cream to soften full-fat cream cheese. Blend and whip for a light, tangy spread.
Recommended Mayonnaise Servings on Keto
To keep calories under control, here are suggested serving sizes for mayo on keto:
- Sandwiches or burgers: 1 tablespoon (100 calories)
- Salad dressing: 1-2 tablespoons (100-200 calories)
- Dipping sauce: 2 tablespoons (200 calories)
- Coleslaw dressing: 3 tablespoons (300 calories)
Measure your portions and track intake along with other high-fat foods like oils, nuts and butter to avoid overdoing calories.
Whole Food Keto Mayo Dishes
Here are some recipe ideas using mayonnaise in healthy, real food keto meals:
Tuna Salad
Mix canned tuna with mayo, celery, onion, lemon juice, garlic powder and parsley.
Egg Salad
Combine chopped hard boiled eggs with mayonnaise, mustard, onion and celery for a classic egg salad.
Chicken Salad
Shred cooked chicken breast and toss with mayo, chopped pecans, celery, lemon juice and black pepper.
Coleslaw
For keto coleslaw, mix sliced cabbage with mayonnaise, apple cider vinegar, mustard and stevia.
Avocado Chicken Salad
Mix chopped cooked chicken, avocado, red onion, cilantro and mayonnaise. Season with lime juice and salt.
Should You Avoid Mayonnaise on Keto?
Most people following a ketogenic diet can include mayonnaise, especially if you opt for healthy oils and watch portions. However, you may want to avoid or minimize mayonnaise if:
- You have food sensitivities – Mayonnaise contains eggs and commonly uses soybean oil.
- You have high LDL cholesterol – The high saturated fat content may raise cholesterol.
- You need to restrict calories – Mayo is very calorie dense.
- You are prone to migraines – Some people report mayo triggers headaches.
Also avoid brands with added sugars, unhealthy oils or long ingredient lists.
The Bottom Line
Mayonnaise can be part of a well-formulated ketogenic diet when consumed in moderation. Choose healthy oils and stay mindful of serving sizes to keep calories in check. Making your own mayonnaise at home provides full control over ingredients.
Include mayonnaise as a way to add flavor and healthy fats to recipes like tuna salad, egg salad or coleslaw. Pair with proteins and non-starchy vegetables for balanced keto meals. Consider using lower calorie sauces or spreads if you need to restrict calories or fat intake.
