Whether you’re spreading it on a turkey sandwich or mixing it into slaws and salads, mayonnaise is one of the most versatile condiments. However, its nutritional value often raises concerns. Traditional mayo, made from oil, eggs, and vinegar or lemon juice, is generally considered unhealthy due to its high fat and calorie content.
The main issue lies in the type of fat used, as many brands rely on vegetable oils that are high in omega-6 fatty acids, which can contribute to inflammation when consumed in excess. Additionally, some mayonnaise varieties include added sugars, preservatives, and artificial ingredients, further reducing their nutritional appeal.
To enjoy mayo more healthfully, focus on moderation and opt for brands that use better-quality oils and minimal additives.
We’ve consulted top dietitians to create the ultimate guide to the healthiest mayonnaise brands—along with a few you might want to avoid. Whether you’re a mayo lover or just looking for better alternatives, this guide has you covered.
How to Choose a Healthy Mayo:
Keep these key nutrition factors in mind when selecting the best mayonnaise:
Portion Size: A standard serving of mayo is one tablespoon. In the context of a balanced diet, mayonnaise can be included in moderation, as long as you prioritize a variety of healthy fats and avoid overdoing portions.
Type of Oil: Traditional mayo is typically made with vegetable oils high in omega-6 fatty acids. While omega-6 fats are essential in moderation, an imbalanced ratio of omega-6 to omega-3 fatty acids has been linked to inflammation and other health concerns. Healthier options often use olive oil or avocado oil, which provide heart-healthy fats.
Additives: Watch out for added sugars, sodium, and artificial ingredients, as these can reduce the nutritional quality of mayo and add unnecessary calories, salt, and preservatives to your diet.
Best Healthy Mayo Brands
Kewpie
Nutrition (Per 1 tbsp serving):
- Calories: 100
- Fat: 11 g (Saturated Fat: 1.5 g)
- Sodium: 105 mg
- Carbs: 0 g (Fiber: 0 g, Sugar: 0 g)
- Protein: 0 g
Kewpie mayonnaise is renowned for its rich, umami flavor, achieved by using only egg yolks rather than whole eggs, which sets it apart from many other brands. Alongside egg yolks, Kewpie keeps it simple, relying primarily on oil and vinegar, with minimal additional ingredients. True to its commitment to quality, Kewpie mayo contains no artificial colors, flavors, or preservatives.
A standout feature of Kewpie is its relatively low sodium content compared to other mayonnaise options on the market. For an authentic experience, seek out the original Japanese version, typically packaged in a bag, rather than the American version sold in a bottle.
Duke's
Nutrition (Per 1 tbsp serving):
- Calories: 100
- Fat: 12 g (Saturated Fat: 2 g)
- Sodium: 70 mg
- Carbs: 0 g (Fiber: 0 g, Sugar: 0 g)
- Protein: 0 g
Duke’s mayonnaise boasts a distinct, authentic flavor thanks to its century-old family recipe. Made with simple ingredients—egg yolks, apple cider vinegar, soybean oil, and a touch of paprika—Duke’s delivers a smooth, creamy texture reminiscent of homemade mayo.
What truly sets Duke’s apart is its commitment to being entirely sugar-free, a rare quality among leading mayonnaise brands. It’s also relatively low in sodium, making it a standout choice for a healthier, more wholesome option.
Trader Joe's Organic Mayonnaise
Nutrition (Per 1 tbsp serving):
- Calories: 100
- Fat: 11 g (Saturated Fat: 2 g)
- Sodium: 80 mg
- Carbs: 0 g (Fiber: 0 g, Sugar: 0 g)
- Protein: 0 g
"Trader Joe’s Organic Mayonnaise is a household favorite because the flavor is fantastic and the texture works perfectly in sandwiches, salads, and casseroles," says Malina Malkani, MS, RDN, CDN. "As a pediatric dietitian, I appreciate that it’s made with organic, wholesome ingredients and contains no added sugar—an excellent choice for families seeking a healthier option."
Follow Your Heart Original Vegenaise
Nutrition (Per 1 tbsp serving):
- Calories: 80
- Fat: 9 g (Saturated Fat: 0.5 g)
- Sodium: 70 mg
- Carbs: 0 g (Fiber: 0 g, Sugar: 0 g)
- Protein: 0 g
Jessie Hulsey, RD, shares her insights: “Follow Your Heart Original Vegenaise is a great plant-based alternative for individuals following a vegan or vegetarian lifestyle. Free from eggs, dairy, and other animal products, it’s also suitable for those with allergies or ethical dietary preferences. One standout feature is its use of expeller-pressed canola oil, a heart-healthy option rich in monounsaturated fats and omega-3 fatty acids, which support heart health and overall well-being.”
Chosen Foods' Classic Avocado Oil Mayo
Nutrition (Per 1 tbsp serving):
- Calories: 100
- Fat: 11 g (Saturated Fat: 1.5 g)
- Sodium: 50 mg
- Carbs: 0 g (Fiber: 0 g, Sugar: 0 g)
- Protein: 0 g
Chosen Foods' Classic Avocado Oil Mayo is a heart-healthy option worth considering. While research on avocado oil specifically is still emerging, studies suggest that increased avocado consumption is linked to a lower risk of cardiovascular disease.
"The higher price point makes it more of a splurge," notes Sarah Garone, NDTR, CNC, "but if you don’t use mayo frequently, investing in a jar could be well worth it for its quality and nutritional benefits."
Kraft Avocado Oil Mayonnaise
Nutrition (Per 1 tbsp serving):
- Calories: 45
- Fat: 4 g (Saturated Fat: 0.5 g)
- Sodium: 105 mg
- Carbs: <1 g (Fiber: 0 g, Sugar: 0 g)
- Protein: 0 g
"I love Kraft Avocado Oil Mayonnaise," says Alexandria Hardy, RDN, LDN. "It’s affordable, widely available, and even comes in a convenient squeeze bottle for those with mobility challenges. Plus, it tastes delicious. Nutritionally, it has half the fat of regular mayonnaise and provides over 200 milligrams of omega-3 ALA per serving, making it a solid choice for those looking to cut back on fat without sacrificing flavor."
Sir Kensington's Avocado Oil Mayonnaise
Nutrition (Per 1 tbsp serving):
- Calories: 100
- Fat: 10 g (Saturated Fat: 1 g)
- Sodium: 95 mg
- Carbs: 0 g (Fiber: 0 g, Sugar: 0 g)
- Protein: 0 g
Sir Kensington's Avocado Oil Mayonnaise is often praised as a healthier alternative to traditional mayo, thanks to its use of avocado oil as the main ingredient. “Avocado oil is rich in monounsaturated fats, which can help improve heart health by lowering bad cholesterol and raising good cholesterol levels,” says Wan Na Chun, MPH, RD, CPT.
Chun adds, “Avocado oil also provides omega-3 fatty acids, essential fats with anti-inflammatory properties that support brain and heart health. Its lower saturated fat content compared to regular mayonnaise makes it an even more heart-friendly option.”
Primal Kitchen Mayo with Avocado Oil
Nutrition (Per 1 tbsp serving):
- Calories: 100
- Fat: 11 g (Saturated Fat: 1.5 g)
- Sodium: 85 mg
- Carbs: 0 g (Fiber: 0 g, Sugar: 0 g)
- Protein: 0 g
"Primal Kitchen Mayo with Avocado Oil is a rich and creamy option made with avocado oil, providing plenty of heart-healthy fats," says Kelsey Kunik, RDN. "Each serving contains 8 grams of monounsaturated fat and just 1.5 grams of saturated fat. Reducing saturated fat intake can help lower the risk of heart disease, and research shows that replacing saturated fats with monounsaturated fats may also reduce the risk of heart disease and type 2 diabetes."
Unhealthy Mayo Brands to Avoid
Miracle Whip
Nutrition (Per 1 tbsp serving):
- Calories: 40
- Fat: 3.5 g (Saturated Fat: 0.5 g)
- Sodium: 95 mg
- Carbs: 2 g (Fiber: 0 g, Sugar: 1 g)
- Protein: 0 g
Miracle Whip—described by Kraft as a “mayo-like dressing”—is often viewed as a less healthy alternative to traditional mayonnaise. “It contains fewer healthy fats since it uses more soybean oil and water instead of beneficial monounsaturated and polyunsaturated fats,” explains Wan Na Chun, MPH, RD, CPT. “Additionally, Miracle Whip tends to have higher sodium levels, which can contribute to elevated blood pressure and an increased risk of heart disease.”
Kraft Real Mayo
Nutrition (Per 1 tbsp serving):
- Calories: 90
- Fat: 10 g (Saturated Fat: 1.5 g)
- Sodium: 70 mg
- Carbs: 0 g (Fiber: 0 g, Sugar: 0 g)
- Protein: 0 g
"Kraft Real Mayo raises concerns primarily because its main ingredient is soybean oil," explains Jessie Hulsey, RD. "While soybean oil is widely used, it’s not the healthiest option when consumed regularly or in large amounts. Soybean oil is high in omega-6 fatty acids, which can disrupt the balance of omega-3 to omega-6 fats in the diet. Without sufficient omega-3s to offset this, excessive omega-6 intake can promote inflammation and increase the risk of chronic conditions, including those related to cognitive health.”
Walden Farms Chipotle Mayo
Nutrition (Per 1 tbsp serving):
- Calories: 0
- Fat: 0 g (Saturated Fat: 0 g)
- Sodium: 115 mg
- Carbs: 1 g (Fiber: 0 g, Sugar: 0 g)
- Protein: 0 g
Walden Farms Chipotle Mayo may seem like a healthier alternative to traditional mayonnaise—it’s calorie- and fat-free and marketed toward those seeking lighter condiment options.
However, products claiming zero calories often rely on additives, chemicals, and extra ingredients to compensate for the absence of oils. This product is no exception, using a blend of fibers, corn starch, and flavorings to mimic the texture and taste of mayo. While it may seem appealing, this “pseudo-mayo” is one you’re better off avoiding.
Walden Farms Amazin' Mayo
Nutrition (Per 1 tbsp serving):
- Calories: 0
- Fat: 0 g (Saturated Fat: 0 g)
- Sodium: 115 mg
- Carbs: 1 g (Fiber: 0 g, Sugar: 0 g)
- Protein: 0 g
Similar to the brand's Chipotle Mayo, Walden Farms Amazin' Mayo (formerly known as Miracle Mayo) boasts zero fat and zero calories, which may appeal to those looking to cut calories or lose weight. However, as Jessie Hulsey, RD, explains, creating a calorie- and fat-free mayonnaise alternative requires significant changes to the traditional recipe.
To achieve this, standard mayo ingredients are replaced with artificial additives, thickeners, and sweeteners. While Walden Farms Amazin' Mayo is indeed lower in calories than traditional options, it falls short nutritionally. The lack of fat means it also lacks the beneficial nutrients, like omega-3 fatty acids, which are essential for heart health and overall well-being, notes Hulsey.