Is Mayo Keto-Friendly?

Is Mayo Keto-Friendly?

The tenet of the ketogenic diet is simple: increase your fat intake and exclude carbs to enter the state of ketosis.

Do you like mayonnaise? Do you love eating it on everything? If you're on the keto diet trying to trim down or just reducing on carbs, then this blog post is for you. 

The basic principle of the keto diet is straightforward: eat anything high on fat and skip those with an overloaded amount of carbs. Many are wondering if mayonnaise is a friend or foe in the keto lifestyle. We'll give you the definitive answer.

Mayo Nutrition Facts

Mayonnaise is made from the combination of oil, egg yolks, vinegar, and seasonings.

Sometimes, mayo can also have sugar. These ingredients are mixed together to become a thick sauce. 

The US Department of Agriculture gave us these details regarding mayo: 

A cup of mayo (which is about 220 grams) contains 1,495 calories, 165 grams of total fat (37 grams of which are monounsaturated fat and 98 grams are polyunsaturated fat), 1.3 grams of total carbs, and 2.1 grams of protein. 

Here are the same details by 100 grams (almost half a cup): 680 calories, 75 grams of fat, 0.6 grams of carbs, and 1 gram of protein. 

A tablespoon (which is enough to spread in a slice of bread), on the other hand, yields 94 calories, 10 grams of fat, 0.1 grams of fat, and 0.1 grams of protein. 

Mayo Health Benefits


Mayonnaise isn't just delicious. It packs a punch of health benefits. 

Improves heart health

According to the Journal of Food Science and Technology, mayo can provide health-promoting benefits such as antioxidant and anti-diabetic properties. 

What's more, the American Journal of Clinical Nutrition published a study saying mayo is rich in vitamin E.

This vitamin has been found to prevent strokes and protect the body against free radical damage.

Rich in Vitamin K

Vitamin K is essential for healing wounds, maintaining healthy bones, and promoting blood clotting functions. 

Good source of good fats

Mayo contains a substantial amount of fats, and the majority of it is polyunsaturated and monounsaturated fats -- both are good fats. These fats reduce the risk of heart disease and can lower your cholesterol levels. 

Loaded with Omega-3 fatty acids

Omega-3 fatty acids have been found to treat depression and anxiety, improve brain health, reduce inflammation, and reduce the risk of heart disease. 

Is Mayo Keto-Friendly?

Keto-friendly food is anything that is high in fats and extremely low in carbs. Did mayo meet these requirements? Definitely!

Mayonnaise is high-fat and low-carb. This means you can still enjoy mayo in your meals!

Be warned, though. Some mayo in the market contains sugar or high amounts of fructose.

When buying mayo, make sure to check the ingredients list and the nutrition facts. If it is loaded with sugar, you best put that back on the shelf. 

Final Takeaway

Mayonnaise is definitely not a foe in the ketogenic diet. It is generally high in fat and low in carbs, which is precisely what we're looking for in the keto diet. 

However, when purchasing mayo from groceries, always make it a habit to check the label. If it's high in sugar, then it's a big no-no.

About the Author

Ryan is a personal trainer, athlete, health enthusiast, and entrepreneur. He is researching and expanding his knowledge about the ketogenic diet. He spends most of his time writing content about his new learnings of the ketogenic diet and shares it on Ketogenic Supplement Reviews. You can find me on: Facebook, Twitter and Pinterest.