Mayonnaise: Calories, Nutrition Facts, and Health Benefits (2026)

Mayonnaise contains 95 calories per 1 tbsp (14 g), with 10.5 g of fat and negligible carbohydrates. It has 0.1 g of protein and no fiber, making it a high-fat condiment primarily composed of oil.

This page provides a comprehensive overview of mayonnaise nutrition, including its caloric content and macronutrient breakdown. It also examines its suitability for various dietary goals and compares it to other sauces and condiments.

Mayonnaise Nutrition Facts (Per Serving and Per 100 g)

The following table outlines the detailed nutrition facts for mayonnaise per serving and per 100 g.

Values are for 1 tbsp (14 g).

Nutrient	Per Serving	Per 100 g	% Daily Value (per serving)
Calories	95	680	5%
Protein	0.1 g	1.0 g	0%
Carbohydrates	0.1 g	0.6 g	0%
Fiber	0.0 g	0.0 g	0%
Sugar	0.1 g	0.6 g	-
Fat	10.5 g	75.0 g	13%
Vitamin C	0.0 mg	0.0 mg	0%
Potassium	3 mg	20 mg	0%
Saturated Fat	1.6 g	11.7 g	8%
Sodium	89 mg	635 mg	4%

About 0% of mayonnaise calories come from carbohydrates, 1% from protein and 99% from fat.

Mayonnaise by Health Goal

Explore how mayonnaise rates against common dietary goals in the by-goal ratings section.

Goal	Rating	Why
Weight loss	Fair	95 calories per serving; calorie-dense at 680 cal per 100 g, so keep portions small
Blood sugar / diabetes	Excellent	Contains essentially no carbohydrate, so it does not directly raise blood sugar
Immunity	Fair	Not a significant source of immune-supporting nutrients
Digestion	Fair	Very low in fiber
Heart health	Fair	Very calorie-dense and high in fat; use small amounts
Muscle gain	Fair	Low in protein (0.1 g per serving)

Mayonnaise and Blood Sugar

Glycemic index: 0. Glycemic load: 0 per serving.

Mayonnaise contains essentially no carbohydrate, so on its own it does not raise blood sugar; it is mostly fat.

How Mayonnaise Compares to Other Sauces and Condiments

The comparison table highlights how mayonnaise stacks up against other popular sauces and condiments.

Condiment (per 100 g)	Calories	Protein (g)	Fat (g)	Sodium (mg)
Mayonnaise	680	1.0	75.0	635
Ranch Dressing	430	1.3	45.0	1030
Ketchup	101	1.0	0.1	907
Mustard	66	4.4	4.0	1135

Mayonnaise Myths, Checked

Mayonnaise is the most fattening condiment , Misleading. It is calorie-dense at about 90 calories a tablespoon, but the fat is mostly unsaturated from oil.

Light mayo is calorie-free , False. Light mayo has fewer calories but is not free; check the label and portion.

How to Track Mayonnaise

Sauces and condiments add up fast, a couple of tablespoons of mayonnaise can carry more calories, sugar or sodium than people expect. Nutrola identifies food from a photo, barcode or voice entry and returns calories and macros, so you can log mayonnaise accurately instead of estimating. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

For related references, see calories in every condiment and sauce per tablespoon, how Nutrola detects hidden calories in oil, sauce and dressing, and best fat sources ranked.

Sources

Nutrition values are from the USDA FoodData Central database, shown per serving and per 100 g, rounded. Percent Daily Values use US reference intakes for a 2,000 calorie diet. Glycemic index and load are from published international tables and vary by variety, ripeness and cooking method. This is educational and not medical advice.

Frequently Asked Questions (FAQ)

How many calories are in 1 tbsp of mayonnaise?

One tablespoon of mayonnaise contains 95 calories. This caloric content is primarily derived from its high fat content, which is about 10.5 g per serving.

Is mayonnaise good for weight loss?

Mayonnaise can be included in a weight loss diet if consumed in moderation. Its high fat content means it is calorie-dense, so portion control is essential.

Can people with diabetes eat mayonnaise?

People with diabetes can eat mayonnaise, as it has a glycemic index of about 0 and a glycemic load of 0, indicating it does not significantly affect blood sugar levels.

How much protein is in mayonnaise?

Mayonnaise contains 0.1 g of protein per tablespoon. It is not considered a significant source of protein in the diet.

Is mayonnaise high in sugar?

Mayonnaise is low in sugar, with only 0.1 g per tablespoon. This makes it a suitable option for those monitoring their sugar intake.

Is mayonnaise unhealthy?

Mayonnaise is not inherently unhealthy, but it is high in fat, particularly saturated fat. Moderation is key to incorporating it into a balanced diet.

Key Takeaways

• Mayonnaise has 95 calories per tablespoon.
• It contains 10.5 g of fat, primarily from oil.
• There is 0.1 g of protein and 0.1 g of sugar per serving.
• Mayonnaise has no fiber content.
• The glycemic index is approximately 0.
• It is low in carbohydrates, making it a low-sugar condiment.