How healthy is mayonnaise?
Is mayonnaise healthy? In small amounts. Mayonnaise scores 10/100 on the HowHealthyIs Score: 100 g provides 680 kcal and 3.3 mg vitamin E. Mayonnaise is mostly oil, so it is very calorie-dense, though the fat is largely unsaturated. Source: USDA FoodData Central.
Score explained
The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Mayonnaise ranks higher than 10% of them.
Counts in favor (% daily value per 100 kcal)
- Vitamin E3%
- Protein0%
- Vitamin A0%
- Iron0%
- Calcium0%
- Potassium0%
- Magnesium0%
- Fiber0%
- Vitamin C0%
Counts against
- Saturated fat9%
- Added sugars0%
- Sodium4%
Raw NRF9.3: 4 minus 13 = -9. The score is not a verdict on whether to eat a food; portion, the whole meal and your own health matter more. Full methodology
How many calories are in mayonnaise?
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 680 kcal | 95 kcal | |
| Protein | 1 g | 0.1 g | 0% |
| Carbohydrates | 0.6 g | <0.1 g | 0% |
| Fiber | 0 g | 0 g | 0% |
| Sugars | 0.6 g | <0.1 g | |
| Added sugars | 0 g | 0 g | 0% |
| Fat | 75 g | 10 g | 13% |
| Saturated fat | 12 g | 1.6 g | 8% |
| Vitamins | |||
| Vitamin A | 16 µg | 2.2 µg | 0% |
| Vitamin C | 0 mg | 0 mg | 0% |
| Vitamin E | 3.3 mg | 0.5 mg | 3% |
| Minerals | |||
| Calcium | 8 mg | 1.1 mg | 0% |
| Iron | 0.2 mg | <0.1 mg | 0% |
| Potassium | 20 mg | 2.8 mg | 0% |
| Magnesium | 1 mg | 0.1 mg | 0% |
| Sodium | 635 mg | 89 mg | 4% |
Source: USDA FoodData Central, "Salad dressing, mayonnaise, regular" (FDC 171009). Values rounded.
Why is mayonnaise good for you?
A typical portion does not supply 10% or more of the daily value for any of the nine nutrients we score.
Good ways to use it
- Thin layers
- Mixing half and half with yogurt
What should you watch out for?
- About 90 kcal per tablespoon; easy to overuse in salads and sandwiches.
What can you eat instead of mayonnaise?
Foods you can use the same way with a higher HowHealthyIs Score.