FoodScore
0/ 100
Decentlegume· 100 g

Mayonnaise

Mayonnaise scores 55/100, placing it in the decent category. Its high fat content, particularly saturated fat, is the main factor influencing its score.

  • Mayonnaise contains 79.4g of total fat per 100g, with 11.8g being saturated fat.
  • It is a minimally processed food, classified as NOVA 1.
  • This condiment provides a negligible amount of protein at 1.1g per 100g.
  • Mayonnaise has no added sugar and only 30mg of sodium per 100g.
  • It offers 9% of the Daily Value for Vitamin A per 100g serving.
  • Scores -15 points above the legume category average (70/100 across 46 foods).
Fiber
0g
0% of Daily Value
Protein
1.1g
2% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
30mg
1% of Daily Value
+
What it brings to the table
Healthy fat profile+10
Whole food (NOVA 1)+10
−
What holds it back
Saturated fat (11.8g)-15

Why it scores 55

Mayonnaise receives a FoodScore of 55 out of 100, placing it in the decent category. This score reflects its nutritional profile, which includes both positive and negative aspects according to dietary guidelines. On the positive side, mayonnaise earns a bonus of +10 points for its healthy fat profile, despite its high total fat content, due to the presence of unsaturated fats from its primary ingredients like soybean oil. It also gains another +10 points for being a minimally processed whole food, classified as NOVA 1, meaning it retains most of its natural integrity without extensive industrial processing. However, the most significant penalty comes from its saturated fat content, which is 11.8g per 100g serving. This amount leads to a deduction of 15 points, as dietary guidelines recommend limiting saturated fat intake to reduce the risk of chronic diseases. To achieve a higher score, mayonnaise would need to have a lower saturated fat content, perhaps through reformulation with oils naturally lower in saturated fats.

Health benefits

What the nutrients in mayonnaise actually do for you, grounded in established dietary science.

Provides Essential Fatty Acids

Mayonnaise, primarily made from vegetable oils, is a source of essential fatty acids, particularly linoleic acid, an omega-6 fatty acid. While omega-6s are often consumed in excess in modern diets, they are crucial for various bodily functions, including cell growth and inflammation regulation. A 100g serving contains a significant amount of total fat, with a portion being polyunsaturated and monounsaturated fats. These fats are important for overall health, and dietary guidelines emphasize replacing saturated fats with unsaturated fats. However, it is important to consume mayonnaise in moderation due to its high calorie density.

Source of Vitamin A

Mayonnaise contributes to your daily intake of Vitamin A, providing 9% of the Daily Value per 100g serving. Vitamin A is a fat-soluble vitamin essential for several critical bodily functions, including maintaining healthy vision, supporting immune function, and promoting proper cell growth and differentiation. While 9% DV is not a primary source, regular consumption as part of a balanced diet can help meet daily requirements. It is important to remember that Vitamin A is best absorbed when consumed with dietary fat, which mayonnaise readily provides.

Low in Added Sugar and Sodium

One notable benefit of mayonnaise is its low content of added sugar and sodium. A 100g serving contains 0g of added sugar and only 30mg of sodium. This is a positive attribute, as dietary guidelines strongly recommend limiting intake of added sugars and sodium to reduce the risk of chronic diseases such as hypertension and type 2 diabetes. Choosing condiments that are low in these components can contribute to a healthier overall dietary pattern. However, the overall nutritional profile, particularly the fat content, should still be considered.

Minimally Processed Food

Mayonnaise is classified as a minimally processed food (NOVA class 1). This means it is made from whole ingredients with little to no industrial processing, retaining much of its original nutritional integrity. Foods in this category are generally preferred over ultra-processed foods, which often contain high levels of added sugars, unhealthy fats, and artificial ingredients. Choosing minimally processed options can contribute to a diet rich in whole foods, which is associated with better health outcomes. This classification highlights its simplicity in composition compared to many other condiments.

How to eat it

Mayonnaise is a versatile condiment widely used in American cuisine, primarily for adding richness and moisture to dishes. It serves as a base for dressings, a spread for sandwiches, and an emulsifier in various recipes. Due to its high calorie and fat content, it is best consumed in moderate portions as part of a balanced diet, rather than as a primary food source. A typical serving size is often one tablespoon (around 15g), which is significantly less than the 100g used for nutritional analysis.

Store commercially prepared mayonnaise in the refrigerator after opening and use within two months for optimal freshness and safety.
Use mayonnaise as a binder in salads like tuna, chicken, or potato salad, or as a creamy base for homemade dressings.
To reduce calorie and fat intake, consider mixing mayonnaise with plain Greek yogurt or mashed avocado for a lighter alternative.
Spread a thin layer of mayonnaise on sandwiches, wraps, or burgers to add flavor without over-consuming fats.
When baking, mayonnaise can sometimes be used as a substitute for eggs or oil, contributing moisture and richness to cakes and brownies.
Things to keep in mind

For most healthy adults, mayonnaise is generally safe to consume in typical serving sizes. The primary concern is its high calorie and fat content, particularly saturated fat, which can contribute to excessive energy intake if consumed in large quantities. Individuals with specific dietary restrictions, such as those on a very low-fat diet, should monitor their intake. There are no widely documented common allergies to mayonnaise itself, though individuals with egg or soy allergies (if soybean oil is used) should check ingredient labels carefully, as these are common components. No significant drug interactions are associated with mayonnaise.

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Reader questions
Is mayonnaise healthy?
Mayonnaise scores 55/100, placing it in the 'decent' category. It is a minimally processed food (NOVA 1) and contains no added sugar or high sodium. However, its high calorie and fat content, especially saturated fat at 11.8g per 100g, means it should be consumed in moderation as part of a balanced diet. It provides some Vitamin A but is not a significant source of most other micronutrients.
Is mayonnaise good for weight loss?
Mayonnaise is high in calories and fat, with 717 calories and 79.4g of total fat per 100g. While fats are essential, consuming large amounts of mayonnaise can easily lead to a calorie surplus, which is counterproductive for weight loss. For those managing weight, it is best to use mayonnaise sparingly or opt for lighter alternatives to control calorie intake.
Is mayonnaise ultra-processed?
No, mayonnaise is classified as a minimally processed food (NOVA 1). This means it is made from whole ingredients like oil, eggs, and vinegar, with little to no industrial processing beyond what is necessary for its creation. It does not contain the high levels of added sugars, unhealthy fats, and artificial ingredients typically found in ultra-processed foods.
What is the best way to store mayonnaise?
Unopened commercial mayonnaise can be stored in a cool, dark pantry. Once opened, it must be refrigerated promptly to maintain freshness and prevent spoilage. Always seal the jar tightly after each use. It is generally recommended to consume opened mayonnaise within one to two months for the best quality and safety.
What are some healthier alternatives to mayonnaise?
For a lower-calorie and lower-fat alternative, consider using plain Greek yogurt, mashed avocado, or hummus as spreads or bases for dressings. These options provide similar creaminess with added protein, fiber, or healthy monounsaturated fats. You can also make homemade mayonnaise with healthier oils, though the calorie density will remain high.
Does mayonnaise contain omega-3 fatty acids?
According to the nutritional data, mayonnaise contains 0g of omega-3 fatty acids per 100g serving. While it is made from vegetable oils, which can contain various types of fats, the specific oils typically used in commercial mayonnaise do not provide significant amounts of omega-3s. If you are looking to increase your omega-3 intake, other food sources would be more effective.
Can mayonnaise be made at home?
Yes, mayonnaise can be easily made at home using a few basic ingredients like egg yolks, oil, vinegar or lemon juice, and seasonings. Homemade mayonnaise allows for control over ingredient quality and type of oil used. However, it has a shorter shelf life than commercial versions and must be refrigerated and consumed within a few days due to the use of raw eggs.

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Data & references

Sources: USDA FoodData Central (SR Legacy, fdcId 171418)Updated 2026-04-20