Mayonnaise
An oil-and-egg emulsion: almost pure fat, so portion matters.
Nutrition per 100 g
Standardised to 100 g of mayonnaise for fair comparison. Typical serving: 1 tbsp (14 g) — 94 kcal per 14 g serving.
| Nutrient | Per 100 g | Per serving (14 g) | Per 100 kcal |
|---|---|---|---|
| Energy | 671 kcal | 94 kcal | 100 kcal |
| Protein | 0.7 g | 0.1 g | 0.1 g |
| Carbohydrate | 0.7 g | 0.1 g | 0.1 g |
| Fat | 71.4 g | 10 g | 10.6 g |
| Fibre | 0 g | 0 g | 0 g |
Figures are typical values and vary with variety, preparation and brand.
Micronutrients
Vitamins and minerals per 100 g of mayonnaise, with a typical serving and FDA Daily Value for adults.
| Nutrient | Per 100 g | Per serving (14 g) | % DV |
|---|---|---|---|
| Vitamins | |||
| Vitamin A | 0 µg | 0 µg | 0% |
| Vitamin C | 0 mg | 0 mg | 0% |
| Vitamin D | 0 µg | 0 µg | 0% |
| Vitamin E | 11.8 mg | 1.7 mg | 79% |
| Vitamin K | 24.7 µg | 3.5 µg | 21% |
| Thiamin | 0.01 mg | 0.001 mg | <1% |
| Riboflavin | 0.06 mg | 0.008 mg | 5% |
| Niacin | 0.01 mg | 0.001 mg | <1% |
| Vitamin B6 | 0.01 mg | 0.001 mg | <1% |
| Folate | 0 µg | 0 µg | 0% |
| Vitamin B12 | 0 µg | 0 µg | 0% |
| Choline | 0.7 mg | 0.098 mg | <1% |
| Minerals | |||
| Calcium | 7 mg | 0.98 mg | <1% |
| Iron | 0.23 mg | 0.032 mg | 1% |
| Magnesium | 1 mg | 0.14 mg | <1% |
| Phosphorus | 25 mg | 3.5 mg | 2% |
| Potassium | 14 mg | 2 mg | <1% |
| Sodium | 486 mg | 68 mg | 21% |
| Zinc | 0.13 mg | 0.018 mg | 1% |
| Selenium | 1.6 µg | 0.22 µg | 3% |
| Copper | 0 mg | 0 mg | 0% |
Source: USDA FoodData Central — Mayonnaise dressing, no cholesterol
% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.
Why eat mayonnaise?
- Mostly unsaturated fat when made with rapeseed oil.
- Makes vegetables and fish more palatable.
How to include it
- Mix half-and-half with yogurt to halve the calories.
- Measure rather than spoon freely.
Things to consider
- Around 100 kcal per tablespoon; easy to overuse.
- Contains egg.
Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.
Related foods
Greek Yogurt
Strained yogurt with roughly double the protein of standard varieties, plus calcium and iodine.
- kcal
- 59
- protein
- 10 g
- fibre
- 0 g
per 100 g · Typical serving: 170 g pot (plain, low fat)
Extra Virgin Olive Oil
The fat at the centre of the Mediterranean diet, rich in monounsaturates and polyphenols.
- kcal
- 881
- protein
- 0 g
- fibre
- 0 g
per 100 g · Typical serving: 1 tbsp (13.5 g)
Hummus
Blended chickpeas and tahini — the easiest way to make raw vegetables into a real snack.
- kcal
- 173
- protein
- 5 g
- fibre
- 4.3 g
per 100 g · Typical serving: 2 tbsp (30 g)
Get smarter about food and fitness.
Practical nutrition and wellness information, delivered without the hype.