Mayonnaise vs olive oil: which is healthier?

They are about equally nutrient-dense: mayonnaise scores 10/100 and olive oil 13/100, 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.

Mayonnaise

10/100Low nutrient density

680 kcal per 100 g. 1 tbsp: 14 g

Olive oil

13/100Low nutrient density

884 kcal per 100 g. 1 tbsp: 14 g

Which to pick for your goal

Fewer caloriesMayonnaise680 vs 884 kcal per 100 g
More proteinMayonnaise1 vs 0 g per 100 g
More fiberAbout even0 vs 0 g per 100 g
Less sugarOlive oil0.6 vs 0 g per 100 g
More potassiumMayonnaise20 vs 1 mg per 100 g
Less saturated fatMayonnaise12 vs 14 g per 100 g

Nutrition side by side

Per 100 g and per typical portion. Bold marks the better value for each row.
Nutrient	Mayonnaise, 100 g	Olive oil, 100 g	Mayonnaise, 14 g	Olive oil, 14 g
Calories	680 kcal	884 kcal	95 kcal	119 kcal
Protein	1 g	0 g	0.1 g	0 g
Carbohydrates	0.6 g	0 g	<0.1 g	0 g
Sugars	0.6 g	0 g	<0.1 g	0 g
Fiber	0 g	0 g	0 g	0 g
Fat	75 g	100 g	10 g	14 g
Saturated fat	12 g	14 g	1.6 g	1.9 g
Vitamin C	0 mg	0 mg	0 mg	0 mg
Vitamin A	16 µg	0 µg	2.2 µg	0 µg
Potassium	20 mg	1 mg	2.8 mg	0.1 mg
Iron	0.2 mg	0.6 mg	<0.1 mg	<0.1 mg
Calcium	8 mg	1 mg	1.1 mg	0.1 mg
Magnesium	1 mg	0 mg	0.1 mg	0 mg
Sodium	635 mg	2 mg	89 mg	0.3 mg

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

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