Adding Mayo For Flavor? First Know Is Mayonnaise Good For Weight Loss?

Shalini Thakur

Shalini Thakur
Mar 2023

2 min read
is mayonnaise good for weight loss

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Are you ready to get saucy with your weight loss journey? If you’re a fan of mayonnaise, you might be in for a surprise today, to learn today this delicious condiment! People always ask if is mayonnaise good for weight loss. So let’s find the answer to this most popular question. In this blog, we’ll be covering up, is mayonnaise good for losing weight, the difference between market and homemade mayo, and how to make mayonnaise at home. So let’s not raise a spoonful of mayo until we learn about mayonnaise!

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A Little Bit About Everyone’s Favorite Dip – Mayo?

The main ingredient that makes most foods yummy today, whether it is pasta or gravy is Mayonnaise. It adds that yummy flavor to tons of other foods in the form of dressings.

Mayonnaise is a condiment made of oil, egg yolks, vinegar or lemon juice, and seasonings. It is a high-fat food that is typically in sandwiches, salads, and dips. While it is still debatable whether mayonnaise can be part of a healthy diet or not, so let’s find out today if it can be a good choice for weight loss or not.

What Are The Different Types Of Mayonnaise?

There are several variations that can change the flavor and texture. Here are some different types of mayonnaise:

  1. Regular Mayonnaise: This is the classic version of mayonnaise, made with vegetable oil, egg yolks, vinegar or lemon juice, and salt. It has a creamy, slightly tangy flavor and a smooth texture.
  2. Light Mayonnaise: It has fat-free ingredients, such as fat-free milk, to reduce the overall calorie and fat content. However, it may contain more added sugars or other additives to improve the flavor.
  3. Olive Oil Mayonnaise: This version of mayonnaise uses olive oil instead of vegetable oil, which adds a richer flavor and more monounsaturated fat. It’s a good option for those who want a healthier fat source.
  4. Vegan Mayonnaise: Vegan mayonnaise contains no eggs or animal products. It may use ingredients like soy milk, and tofu, as a substitute for egg yolks.
  5. Flavored Mayonnaise: It can be by adding herbs, or other ingredients like garlic, chipotle, or mustard to the basic recipe. This can change the taste and add more depth to the flavor.
  6. Homemade Mayonnaise: Homemade mayo is made from scratch using fresh, whole-food ingredients like egg yolks, mustard, and lemon juice. It allows you to customize the flavor and components to your liking and can be a healthier alternative to store-bought mayonnaise.

Is Mayonnaise Good For Weight Loss?

Here are some of the reasons why Is mayonnaise may not be good for weight loss:

  1. High In Calories: Mayonnaise is a calorie-dense food that is high in fat. One tablespoon of mayonnaise contains around 90 calories, and it is easy to consume several tablespoons in a single meal, which can quickly add up to a significant number of calories.
  2. High In Fat: Mayonnaise is a high-fat food, and consuming too much fat can lead to weight gain. A tablespoon of mayonnaise contains around 10 grams of fat, which is equivalent to 15% of the daily recommended intake for an average adult.
  3. Low In Nutrients: Mayonnaise is not a nutrient-dense food. It contains minimal amounts of vitamins and minerals, and it does not provide the body with the essential nutrients for kids and even for adults that it needs to function correctly.
  4. Side Dish To Fast Food: Mayonnaise is often a part of dishes that are high in calories, such as sandwiches, burgers, and fries. These foods are typically high in fat, calories, and sodium, which can contribute to weight gain.
  5. Contains Artificial Ingredients: Mayo has artificial flavors, and acetic acid, which is generally not safe. Over-consumption of these may cause nausea, headache, weakness, etc. Moreover, Mayonnaise has many preservatives added to it to increase its shelf life.
  6. Contains Soybean Oil: Soybean oil is a highly processed plant-based oil that can lead to obesity and heart diseases. It is specially not good for males’ health as it contains elements that can act like estrogen.

How To Add Mayo For Weight Loss In Your Diet?

However, if you really want to have it, there are some ways to include mayonnaise in a healthy diet. Here are some tips:

  1. Use In Moderation: Instead of using large amounts of mayonnaise, use a small amount and spread it thinly over your food. This can help to reduce the total calorie and fat content of your meal.
  2. Choose A Low-Fat Mayonnaise: Some brands of mayonnaise are lower in calories and fat than others. Look for brands that are low-fat or light to reduce your calorie intake.
  3. Make Your Own Mayonnaise: Making your own mayonnaise can be a healthy option since you can control the ingredients and the amount of fat that you use. There are many recipes available online that use healthier ingredients like olive oil or avocado oil.
  4. Pair With Healthy Foods: Instead of using mayonnaise in high-calorie dishes like sandwiches or burgers, try using it as a dip for raw vegetables or as a dressing for a salad. This can help you to incorporate it into a healthy weight loss diet.

6 Big Differences Between Market Vs Homemade Mayo!

There are several differences between market-bought mayonnaise and homemade mayonnaise, including:

market vs homemade mayo
  1. Ingredients: Market-bought mayonnaise typically contains oil, egg yolks, vinegar or lemon juice, and seasonings like salt and sugar. Homemade mayonnaise may contain the same ingredients, but many people also use alternative ingredients like avocado oil, dijon mustard, and garlic to customize the flavor.
  2. Texture: Market-bought mayonnaise often has a smooth and creamy texture, while homemade mayonnaise may have a thicker texture and a slightly grainy consistency.
  3. Taste: Market mayonnaise often has a tangy, slightly sweet flavor, while homemade mayonnaise can be suited to individual tastes. Some people prefer a more tangy or acidic flavor, while others may prefer a milder taste.
  4. Freshness: Homemade mayo is made fresh and does not contain any preservatives, while market mayonnaise often contains additives to extend its shelf life.
  5. Nutritional Content: Homemade mayonnaise may contain more nutritional value than market-bought mayonnaise because it does not contain any preservatives or additives. Homemade mayo can also be made with healthier oils, like olive oil or avocado oil, which are higher in healthy fats and lower in saturated fats.
  6. Cost: Market mayonnaise is often less expensive than homemade mayonnaise, as the ingredients for homemade mayonnaise can be more expensive. However, making your own mayonnaise can be inexpensive in the long run, as you can make it in small batches and avoid waste.

The nutritional value of market and homemade mayonnaise can vary depending on the brand and recipe used. However, in general, homemade mayonnaise tends to be healthier than store-bought mayonnaise because it can be made with fresher, whole-food ingredients and can be customized to suit specific dietary needs.

Market Vs Homemade Mayonnaise Nutritional Value!

Here are some general comparisons of the nutritional value of market mayonnaise and homemade mayonnaise:

Market Mayonnaise (1 tablespoon)Homemade Mayonnaise (1 tablespoon)
Calories: 90-100
Total fat: 10-12 grams
Saturated fat: 1.5-2 grams
Sodium: 70-120 milligrams
Sugar: 0-1 gram
Calories: 70-100
Total fat: 7-11 grams
Saturated fat: 1-2 grams
Sodium: 60-100 milligrams
Sugar: 0-1 gram

The main difference between market mayonnaise and homemade mayonnaise is the quality of the ingredients. Store-bought mayonnaise often contains added preservatives, stabilizers, and other additives that can contribute to a less healthy nutritional profile.

However, it’s important to note that both market and making mayonnaise at home are high in calories and fat and should be consumed in moderation as part of a balanced diet. If you are trying to lose weight or reduce your overall calorie intake, you may want to consider using light mayonnaise or making your own lighter version using reduced-fat ingredients.

In summary, while both market-bought mayonnaise and homemade mayonnaise serve the same purpose, there are notable differences in terms of ingredients, texture, taste, freshness, nutritional content, and cost. Homemade mayonnaise may offer more customization and nutritional value, while market-bought mayonnaise is often more convenient and less expensive.

Does This Mean: Homemade Mayonnaise Is Good For Weight Loss?

Homemade mayo can be a healthy addition to a weight loss diet chart if it is made with nutritious ingredients and consumed in moderation. Traditional store-bought mayonnaise can be high in calories, fat, and added sugars, which can contribute to weight gain if consumed in excess.

Making your own mayonnaise at home allows you to control the ingredients, such as using healthier oils and omitting added sugars. For example, using olive oil instead of vegetable oil can increase the monounsaturated fat content and provide more health benefits. Additionally, homemade mayonnaise can be made with fresh, whole-food ingredients like egg yolks, mustard, and lemon juice, which are rich in vitamins and minerals.

One tablespoon of homemade mayonnaise typically contains about 100 calories and 11 grams of fat. It’s also important to consider portion sizes when using homemade mayo in recipes or as a condiment.

Overall, homemade mayo can be a healthy addition to a weight loss diet if it’s made with nutritious ingredients and consumed in moderation.

Healthy Homemade Mayonnaise Recipe

Here’s a simple and healthy homemade mayo recipe:


  • 1 large egg yolk
  • 2 teaspoons lemon juice
  • 1/2 teaspoon sea salt
  • 1/2 cup light-tasting oil, such as avocado oil or light olive oil


  1. In a medium bowl, whisk together the egg yolk, lemon juice, and sea salt until well combined.
  2. While whisking continuously, slowly pour in the oil in a thin stream. Keep whisking until the mixture thickens and emulsifies into a creamy mayo.
  3. Taste and adjust the seasoning as needed.
  4. Transfer the mayo to an airtight container and store it in the refrigerator for up to one week.

This recipe makes about 3/4 cup of mayo. You can double or triple the recipe as needed. You can also customize the recipe by adding herbs, spices, or other ingredients to suit your taste preferences. Enjoy your homemade mayo on sandwiches, salads, and as a dipping sauce.

Swap Mayonnaise With This Homemade Weight Loss Side Dip

So, let’s face it, no matter in what form, mayonnaise is not ideal for weight loss, but we know what is, so here are a few flavorsome healthy dips from our kitchen, that are absolutely delish and a great choice for your weight loss journey:

Peri Peri Dip

First on the list is the best alternative to store mayo, a homemade peri peri yogurt dip, that is healthy and also tangy in taste, you can add this dip to your salads, and sandwiches instead of mayonnaise.

Fast Food Weight Loss Recipes Without Mayonnaise

We know you must be thinking, what about sandwiches and wraps that we love to have, how do we eat our favorite dishes during weight loss? But who said you can’t we at Fitelo want to make you aware of your food habits and healthy lifestyle but not of the cost of giving up on your favorite food. So here is a healthier version of your favorite food:

1. Grilled Sandwich

Now, who doesn’t love a crispy grilled sandwich for an evening snack, well we all do, but without mayo, how? Check out this yummy sandwich recipe without compromising your diet.

2. McDonald’s Burger

With this easy-to-follow recipe, you can enjoy a delicious, juicy burger that’s packed with nutrients and low in calories. So, get ready to fire up the grill and savor the taste of this mouth-watering, weight-loss-friendly Mcdonalds’ Burger Recipe.

3. Roti Pizza

The flavor of this Roti pizza will make you want to say no to swiggy or dominos. So try this lip-smacking pizza recipe!

How Palak Lost 11.5 kgs In 60 Days

Here is a weight loss transformation, that will make you believe anything is possible and motivate you to start your weight loss journey with the right diet plan and guidance.

Recap: Is Mayonnaise Good For Weight Loss?

In conclusion, while mayonnaise is not a food that can directly promote weight loss, it can be part of a balanced diet when consumed in moderation and swapped with healthy foods for weight loss. It is essential to pay attention to portion sizes and choose healthier options whenever possible to reduce your calorie and fat intake.

Frequently Asked Questions

Q: What Is Mayonnaise Made Of?

A. Mayonnaise typically contains oil, egg yolks, vinegar or lemon juice, and seasonings like salt and mustard.

Q: Is Veg Mayonnaise Good For Weight Loss?

A: Mayonnaise can be high in fat and calories, so it’s important to consume it in moderation. However, mayo made with healthy oils like olive oil or avocado oil can be beneficial for heart health and weight loss.

Q: How Long Does Mayonnaise Last In The Fridge?

A: Mayonnaise can last for up to two months in the fridge, as long as it is in an airtight container and kept at a consistent temperature.

Q: Can Mayonnaise Go Bad?

A: Yes, mayonnaise can go bad if you leave it at room temperature for an extended period of time.

Q: Can You Freeze Mayonnaise?

A: Mayonnaise can separate and become watery if it is frozen, so do not freeze it.

Q: Is Mayonnaise Gluten-Free?

A: Most mayonnaise is gluten-free, but it’s important to check the label to ensure that it does not contain any gluten-containing ingredients.

Q: Can You Make Mayonnaise At Home?

A: Yes, mayonnaise can be made at home using simple ingredients like egg yolks, oil, vinegar, or lemon juice. There are many recipes available online to help guide you through the process.

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Fun Fact

If you compare it with natural fat sources like butter, ghee, or even its own version with Egg. The egg-less Mayonnaise is a chemical paste that is loaded with artificial flavors and preservatives. Here is why you should avoid eggless mayonnaise.

Contact Us Today

We understand it is a bit tricky which diet plan will work for you and which will not, it can be complicated and confusing, hence you need to consult a professional. So, contact us today if you are looking for a customized diet plan or any diet plans, and we will help you fulfill your new year’s resolution.


This blog post was written to help you to make healthy and better food choices altogether. So, be aware and take care. The important thing to consider is your own health before starting a diet that is restrictive. Always seek advice from a doctor/dietitian before starting if you have any concerns.

Eat Healthy, Live Healthy. Enjoy a long happy life.

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