Addicted to mayonnaise? Do you eat it on everything, including you’re eggs? Use it around the house to remove paint splatter, clean house plants, or lubricate a squeaky door[*]? Ok, probably not the latter few things, but if you enjoy eating mayo and are on a keto diet, trying to slim down, or just trying to reduce carbs, read on.
Mayo is allowed on keto, but you should watch out for hidden sugars. So the best thing to do is make it yourself. We’ve got a great mayo recipe that uses avocado and MCT oil (instead of low-grade vegetable oil) to supercharge the fat content and delight your taste buds.
What Exactly Is Mayo?
Mayo is made of oil, egg yolks, vinegar, seasoning, and sometimes sugar (commercially available mayo is about 65% oil by weight and often has sugar added)[*]. The ingredients are mixed to become a thick sauce. Or more precisely, an emulsion.
An emulsion is a combination of two immiscible liquids (i.e., things that don’t mix well). A combination of water and oil is a good example of an emulsion. Hollandaise is another emulsion sauce made from lemon juice, egg yolks, and butter.
Emulsifying is carried out by slowly adding one liquid to another and mixing simultaneously. This disperses one liquid into the second. With mayo, mix one: vinegar and egg yolks, is slowly combined with mix two: oil (in our case, we use avocado and MCT oil).
Many gourmets believe that homemade mayo is more consistent and tasty than commercially-made mayo. But you're probably impressed with the health benefits.
Nutrition Information
One cup of mayo contains 1,645 calories, 186g of fat, and 26g of saturated fat. Plus, it is a good source of vitamin K and vitamin E and contains 50% of your daily intake of sodium[*]. Impressive, huh. But adding one cup of mayo to your meal will rack up the calories fast.
Here are the same deets by the tablespoon: 103 calories, 12g of fat, and 2g of saturated fat[*]. A little more manageable, right. Besides the healthy fats in mayo, you might be surprised to hear about the other health benefits brought on by mayo (and you thought mayo was just for gluttons. Nowadays it’s for health freaks too!).
4 Health Benefits of Homemade Keto Mayo
1. Boosts Heart Health
According to a study published in the American Journal of Clinical Nutrition, vitamin E found in mayo can help prevent strokes by preventing oxidation of low-density lipoproteins (LDL) cholesterol and protecting against free-radical damage[*]. And since oxidized cholesterol can cause heart disease[*], eating mayo to combat free radicals might just be a good thing. Plus, free radicals are unstable molecules that can damage your DNA and harm your body[*]. So bring on the mayo to help boost your heart health.
2. Good Source of Vitamin K
Mayo is an excellent source of a fat-soluble vitamin K. Vitamin K helps heal wounds and maintain healthy bones. It’s also is essential for normal blood clotting functions[*].
3. Source of Good Fats
Mayo contains polyunsaturated and monounsaturated fats that are good fats. Both of these fats can help decrease your heart disease risk and reduce your cholesterol levels[*]. That is to say, a little mayo might go a long way to preventing diseases associated with high cholesterol.
4. Rich in Omega-3 Fats
Mayo is an excellent source of omega-3 fatty acids. Research shows that omega-3 fats can help[*]:
- Treat anxiety and depression
- Enhance brain health
- Reduce risk factors for heart disease
- Decrease inflammation
So slather on some homemade mayo and know you’re potentially reducing your risk of depression. I’ll never look at other condiments the same way. The power of mayo seems unmatched.
Mayo Is Keto Friend!
You’ve probably already figured out by now that mayo is keto-friendly. That’s because it’s largely made from oil (hopefully healthy oil, like our killer mayo recipe is that uses premium avocado and MCT oil). So if you’re on keto, go ahead and indulge. But so watch out for sugars in some of the commercially-made brands.
Eat Mayo the Healthy Way
Mayo can be a part of your healthy and balanced diet when eaten in moderation. Aim for about one tablespoon of mayo per day. Mayo is rich in omega-3 fats, vitamin E, vitamin K, and monounsaturated fats. Fountain of youth elixir? Probably not, but a little mayo on the keto diet is totally acceptable (and encouraged).
What’s your favorite way to eat mayo?
Tell us over in the Facebook Group, we’d love to hear from you!
FAQs
Yes — assuming you avoid mayonnaise that's high in sugar or other carbs. Since ketosis is about restricting carbs to low levels and initiating your body's consumption of fats over sugars, mayo's high-fat, low-sugar profile makes it very keto-friendly.
What store bought mayonnaise is keto friendly? ›
Primal Kitchen Mayo comes in three zero-carb flavors: Mayo, Chipotle Lime, and Garlic Aioli. Tessemae's Organic Mayo — This is a high-oleic sunflower oil mayo with a bit more acidity than the other brands.
Is keto really the answer? ›
Fat loss does tend to happen with diet adherence, but after adherence wanes, the effect is similar to other diets after one year. And adherence is known to wane. According to a 2021 study in Nutrients, long-term adherence to a low carb diet (specifically keto) was difficult for most participants.
Is Miracle Whip or mayo better on a keto diet? ›
The primary thing is, ketogenic-approved condiments should not contain any added sugar. Some preferred condiments include hot sauce and ketchup which do not have any added sugar, mayonnaise, yellow mustard, high-fat salad dressings, and Worcestershire sauce (6). There is a reason why Miracle Whip is not on this list.
Is Hellman's mayo keto friendly? ›
Answer: At less than 1 g of net carbs, Hellman's mayonnaise is great for keto. When it comes to condiments, America's favorite is Hellman's mayonnaise. Keto eaters love it because it's low in carbs, high in good fat, and makes keto recipes delicious.
Is Kraft mayo OK for keto? ›
Our mayo is perfect for adding savory flavor to sandwiches, salads and more. Keto friendly and great for those following a low carb lifestyle, you'll feel good about adding our real mayonnaise to all your favorite appetizers and entrees. You can also try adding creamy Kraft mayo on sandwiches and hamburgers.
How did Kelly Clarkson lose weight? ›
In an exclusive interview with People, she revealed that she's lost weight because she's now taking her wellness seriously and walking more. She did not address her gym routine but said, “Walking in the city is quite the workout." Clarkson chose to relocate her talk show to New York from Los Angeles in 2023.
Why you should say no to keto? ›
Both Condon and Kleinman say they wouldn't recommend the keto diet to their patients because it is ultimately not realistic or sustainable. The diet restricts fresh fruits and vegetables, whole grains and low fat dairy that can help with long term weight loss and overall health.
What happens if you eat no carbs for a week? ›
Severe carb limits can cause your body to break down fat into ketones for energy. This is called ketosis. Ketosis can cause side effects such as bad breath, headache, fatigue and weakness. It's not clear what kind of possible long-term health risks a low-carb diet may pose.
Is sour cream keto-friendly? ›
Regular, full fat sour cream is made from cream and contains far more fat than carbs. Therefore, it's considered keto-friendly. However, low fat or nonfat sour cream is not. Full fat sour cream can provide some variety in a keto diet when used as a dip base or incorporated into recipes to boost the fat content.
Mayonnaise that does not contain sugar or other carbs is a great keto condiment. The macronutrient composition of mayonnaise—high fat, low protein, and zero carb—is the perfect mix to maintain ketosis.
Are tomatoes keto? ›
Can you eat tomatoes on the keto diet? "Tomatoes are keto," says Abby Langer, R.D., author of Good Food, Bad Diet. "They're low in carbs, so they fit perfectly into keto." One whole medium tomato contains roughly 5 grams of carbohydrates, of which 1.5 grams are fiber and 3 grams are sugar.
What brand of mayonnaise is best for keto? ›
Primal Kitchen mayo is a go-to brand for the keto diet and probably the most popular mayonnaise brand on the market today. Made with avocado oil and organic eggs, their avocado oil mayo is the best choice for the ketogenic diet!
Can I eat popcorn on keto? ›
Net carbs are calculated by taking the total grams of carbohydrate in a food and subtracting the amount of fiber. In this case, popcorn contains 6 grams of carbs per 1 cup serving and 1.2 grams of fiber, bringing the net carbs per serving to 4.8 grams. Yes friends, popcorn is indeed a keto food.
Can I have mustard on keto? ›
As long as there are no added sugars, mustard is a great Keto-friendly condiment. You'll want to avoid some mustard such as honey mustard because of the added sugar. Some popular Keto-friendly mustards include yellow mustard, Dijon mustard, spicy brown mustard.
Is Duke's mayo keto friendly? ›
Answer: Duke's Mayonnaise has zero carbs and is great for keto. Mayonnaise is the most popular condiment in America. Although Duke's isn't the best-selling mayo brand, it may just have the most passionate fans, especially in the keto community.
Is crosse and blackwell mayonnaise keto friendly? ›
Crosse & Blackwell Tangy Mayonnaise is not keto-friendly because it is a high-carb processed food that contains unhealthy ingredients like sugar, sunflower oil, and TBHQ.
Is sour cream keto friendly? ›
Regular, full fat sour cream is made from cream and contains far more fat than carbs. Therefore, it's considered keto-friendly. However, low fat or nonfat sour cream is not. Full fat sour cream can provide some variety in a keto diet when used as a dip base or incorporated into recipes to boost the fat content.
Can you have mayo on lazy keto? ›
Mayonnaise can be a keto-friendly condiment as long as it's made with high-quality ingredients and doesn't contain added sugars or unhealthy oils. Enjoy mayo in moderation, keeping track of your overall fat intake to stay within your daily macronutrient goals.
