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Whether you spread it on a turkey sandwich or use it for a slaw or salad, mayo is among the most versatile condiments. But when it comes to its nutritional value, mayo—traditionally made from a combination of oil, eggs, and vinegar or lemon juice—is generally considered unhealthy due to its high fat and calorie content.
The main concern lies in the type of fat used, typically a type of vegetable oil, which is often high in omega-6 fatty acids. Additionally, mayo can contain added sugars, preservatives, and artificial ingredients, all of which can contribute to a less nutritious profile. Eating mayo in moderation and choosing healthier mayonnaise brands can help mitigate these concerns.
We’ve tapped into the expertise of dietitians to bring you the ultimate guide to the healthiest mayonnaise brands—and a few you may want to steer clear of. Whether you’re a devoted mayo enthusiast or simply seeking healthier alternatives, we’ve got you covered.
In This Article:
How to Choose a Healthy Mayo:
Consider these nutrition factors when choosing the best mayo:
- Portion size: A typical serving of mayo is one tablespoon. In the grand scheme of a healthy diet, you can include mayonnaise as long as you focus on a variety of fats for fuel and don’t overdo it on the portions.
- Type of oil: Traditional mayonnaise is made with vegetable oils that are rich in omega-6 fats. While omega-6 fatty acids are essential in moderation, an imbalanced ratio of omega-6 to omega-3 fatty acids in the diet has been linked to inflammation and various health issues. However, some of the “healthified” products on the market are made with olive oil or avocado oil for a heart health boost.
- Additives: Added sodium and added sugar can lower the quality of the mayo and add unnecessary calories and salt to your diet.
Best Healthy Mayo Brands
Kewpie
Nutrition (Per 1 tbsp serving):
Calories: 100
Fat: 11 g (Saturated Fat: 1.5 g)
Sodium: 105 mg
Carbs: 0 g (Fiber: 0 g, Sugar: 0 g)
Protein: 0 g
Kewpie mayonnaise is beloved thanks to its rich, umami flavor, which is derived from using only egg yolks (compared to other brands that use the whole egg). Alongside egg yolk, Kewpie mayo embraces simplicity by relying on oil and vinegar as its primary ingredients. Any additional components are kept to a minimum, with no artificial colors, flavors, or preservatives, reflecting the brand’s commitment to minimalism.
Notably, Kewpie prides itself on its relatively low sodium content compared to other mayo options available in the market. For the ultimate Kewpie experience, look for the original Japanese version packaged in a bag rather than the American option found in a bottle.
Duke’s
Nutrition (Per 1 tbsp serving):
Calories: 100
Fat: 12 g (Saturated Fat: 2 g)
Sodium: 70 mg
Carbs: 0 g (Fiber: 0 g, Sugar: 0 g)
Protein: 0 g
Duke’s distinct and genuine taste stems from its century-old family recipe, incorporating solely egg yolks, apple cider vinegar, soybean oil, and a hint of paprika. This combination results in a velvety, homemade-like texture that is both smooth and creamy. Notably, Duke’s stands out from other leading mayonnaise brands, as it is the only one that is entirely sugar-free, and it also relatively low in sodium.
Trader Joe’s Organic Mayonnaise
Nutrition (Per 1 tbsp serving):
Calories: 100
Fat: 11 g (Saturated Fat: 2 g)
Sodium: 80 mg
Carbs: 0 g (Fiber: 0 g, Sugar: 0 g)
Protein: 0 g
“My kids love Trader Joe’s Organic Mayonnaise because the flavor is amazing and the texture works brilliantly in sandwiches, salads, and casseroles,” says Malina Malkani, MS, RDN, CDN. “As a pediatric dietitian, I’m a huge fan of the fact that it contains no added sugar and is made with organic, wholesome ingredients.”
Follow Your Heart Original Vegenaise
Nutrition (Per 1 tbsp serving):
Calories: 80
Fat: 9 g (Saturated Fat: 0.5 g)
Sodium: 70 mg
Carbs: 0 g (Fiber: 0 g, Sugar: 0 g)
Protein: 0 g
Jessie Hulsey, RD, shares her take: “Follow Your Heart Original Vegenaise is made from plant-based ingredients and offers a fantastic option for individuals who follow a vegan or vegetarian lifestyle. It is free from eggs, dairy, and other animal products, making it suitable for those with allergies or ethical dietary choices. One of the notable features of this mayo brand is its use of expeller-pressed canola oil, a heart-healthy oil. Canola oil is a good source of monounsaturated fats and omega-3 fatty acids, which are known to have positive effects on heart health and overall well-being.”
Chosen Foods’ Classic Avocado Oil Mayo
Nutrition (Per 1 tbsp serving):
Calories: 100
Fat: 11 g (Saturated Fat: 1.5 g)
Sodium: 50 mg
Carbs: 0 g (Fiber: 0 g, Sugar: 0 g)
Protein: 0 g
Chosen Foods’ Classic Avocado Oil mayo is an excellent choice for heart health. Though we don’t have as much data on avocado oil versus avocados themselves, some research shows that increasing your avocado consumption is associated with lower cardiovascular disease risk. Chosen Foods’ high price point makes it a splurge, but if you don’t use a lot of mayo, a jar may be worth the cost, says Sarah Garone, NDTR, CNC.
Kraft Avocado Oil Mayonnaise
Nutrition (Per 1 tbsp serving):
Calories: 45
Fat: 4 g (Saturated Fat: 0.5 g)
Sodium: 105 mg
Carbs: <1 g (Fiber: 0 g, Sugar: 0 g)
Protein: 0 g
“I love Kraft Avocado Oil Mayonnaise. It is affordable, widely available, sometimes comes in a squeeze bottle for people with mobility struggles, and tastes delicious. In terms of nutrition, it has half the fat of regular mayonnaise and contains over 200 milligrams of omega-3 ALA per serving,” says Alexandria Hardy, RDN LDN.
Sir Kensington’s Avocado Oil Mayonnaise
Nutrition (Per 1 tbsp serving):
Calories: 100
Fat: 10 g (Saturated Fat: 1 g)
Sodium: 95 mg
Carbs: 0 g (Fiber: 0 g, Sugar: 0 g)
Protein: 0 g
Sir Kensington’s Avocado Oil Mayonnaise is often considered a healthier choice compared to traditional mayonnaise due to its use of avocado oil as the primary ingredient. Avocado oil is rich in monounsaturated fats, which have been linked to improved heart health by lowering bad cholesterol levels and increasing good cholesterol levels,” says Wan Na Chun, MPH, RD, CPT.
“Additionally, avocado oil contains omega-3 fatty acids—essential fats known for their anti-inflammatory properties and potential benefits for brain and heart health. It tends to have a lower saturated fat content than regular mayonnaise, further supporting heart health,” Chun adds.
Primal Kitchen Mayo with Avocado Oil
Nutrition (Per 1 tbsp serving):
Calories: 100
Fat: 11 g (Saturated Fat: 1.5 g)
Sodium: 85 mg
Carbs: 0 g (Fiber: 0 g, Sugar: 0 g)
Protein: 0 g
“Primal Kitchen Mayo with Avocado Oil is a rich and creamy mayonnaise that’s made with avocado oil and loaded with heart-healthy fats,” says Kelsey Kunik, RDN. “One serving has 8 grams of monounsaturated fat and only 1.5 g of saturated fat. Cutting down on saturated fat can reduce the risk of heart disease, and research has also found that replacing saturated fat with monounsaturated fat can reduce the risk of heart disease and type 2 diabetes.”
Unhealthy Mayo Brands to Avoid
Miracle Whip
Nutrition (Per 1 tbsp serving):
Calories: 40
Fat: 3.5 g (Saturated Fat: 0.5 g)
Sodium: 95 mg
Carbs: 2 g (Fiber: 0 g, Sugar: 1 g)
Protein: 0 g
Miracle Whip—described by Kraft as a “mayo-like dressing”—is often considered less healthy than other mayonnaise options for several reasons. It contains fewer healthy fats compared to traditional mayonnaise, as it often includes more soybean oil and water instead of beneficial monounsaturated and polyunsaturated fats. The sodium levels in Miracle Whip are also typically higher, which can contribute to elevated blood pressure and an increased risk of heart disease,” says Chun.
Kraft Real Mayo
Nutrition (Per 1 tbsp serving):
Calories: 90
Fat: 10 g (Saturated Fat: 1.5 g)
Sodium: 70 mg
Carbs: 0 g (Fiber: 0 g, Sugar: 0 g)
Protein: 0 g
“Kraft Real Mayo raises concerns due to its primary ingredient, soybean oil,” says Hulsey. “While soybean oil is a common cooking oil, it is not the healthiest option when consumed in large quantities or on a regular basis. Soybean oil is known for its high omega-6 fatty acid content, which can disrupt the balance of omega-3 to omega-6 ratio in our diets. An excessive intake of omega-6 fatty acids without adequate omega-3s can lead to inflammation and increase the risk of various chronic diseases, including cognitive health.”
Walden Farms Chipotle Mayo
Nutrition (Per 1 tbsp serving):
Calories: 0
Fat: 0 g (Saturated Fat: 0 g)
Sodium: 115 mg
Carbs: 1 g (Fiber: 0 g, Sugar: 0 g)
Protein: 0 g
Walden Farms appears to be a healthier alternative to mayo: After all, it’s both calorie- and fat-free and is marketed to consumers looking for healthier condiment alternatives.
However, products that claim to have zero calories are often full of additives, chemicals, and extra ingredients to beef up the product in the absence of energy from oils. This Chipotle Mayo is no exception, as the formula uses a combination of fibers, corn starch, and flavorings to create a pseudo-mayo experience that’s best avoided.
Walden Farms Amazin’ Mayo
Nutrition (Per 1 tbsp serving):
Calories: 0
Fat: 0 g (Saturated Fat: 0 g)
Sodium: 115 mg
Carbs: 1 g (Fiber: 0 g, Sugar: 0 g)
Protein: 0 g
Not unlike the brand’s Chipotle Mayo, Walden Farms Amazin’ Mayo (formerly known as ‘Miracle Mayo’) contains zero fat and calories, which may sound appealing to those seeking weight loss or a healthier option. However, it’s important to note that achieving a calorie- and fat-free mayo-like product requires significant modifications to the traditional mayo recipe, explains Hulsey.
In this case, the manufacturer has replaced the standard ingredients with artificial additives, thickeners, and sweeteners. While it’s true that Walden Farms Amazin’ Mayo is a lower-calorie option compared to traditional mayo, it’s important to consider the overall nutritional value. The absence of fat in this product means that it lacks the beneficial nutrients found in healthy fats, such as omega-3 fatty acids, which are essential for our overall well-being, notes Hulsey.
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