Avocado oil vs mayonnaise: which is healthier?

They are about equally nutrient-dense: avocado oil scores 11/100 and mayonnaise 10/100, so pick by your goal. Both can be part of a healthy diet; the table below shows where each one is stronger. Source: USDA FoodData Central.

Avocado oil

11/100Low nutrient density

884 kcal per 100 g. 1 tbsp: 14 g

Mayonnaise

10/100Low nutrient density

680 kcal per 100 g. 1 tbsp: 14 g

Which to pick for your goal

Fewer caloriesMayonnaise884 vs 680 kcal per 100 g
More proteinMayonnaise0 vs 1 g per 100 g
More fiberAbout even0 vs 0 g per 100 g
Less sugarAvocado oil0 vs 0.6 g per 100 g
More potassiumMayonnaise0 vs 20 mg per 100 g
Less saturated fatAbout even12 vs 12 g per 100 g

Nutrition side by side

Per 100 g and per typical portion. Bold marks the better value for each row.
Nutrient	Avocado oil, 100 g	Mayonnaise, 100 g	Avocado oil, 14 g	Mayonnaise, 14 g
Calories	884 kcal	680 kcal	124 kcal	95 kcal
Protein	0 g	1 g	0 g	0.1 g
Carbohydrates	0 g	0.6 g	0 g	<0.1 g
Sugars	0 g	0.6 g	0 g	<0.1 g
Fiber	0 g	0 g	0 g	0 g
Fat	100 g	75 g	14 g	10 g
Saturated fat	12 g	12 g	1.6 g	1.6 g
Vitamin C	0 mg	0 mg	0 mg	0 mg
Vitamin A	0 µg	16 µg	0 µg	2.2 µg
Potassium	0 mg	20 mg	0 mg	2.8 mg
Iron	0 mg	0.2 mg	0 mg	<0.1 mg
Calcium	0 mg	8 mg	0 mg	1.1 mg
Magnesium	0 mg	1 mg	0 mg	0.1 mg
Sodium	0 mg	635 mg	0 mg	89 mg

Last updated October 8, 2026. Scores use the HowHealthyIs Score method.

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