I’ve been following keto for years now, and one question keeps popping up: Is mayo actually keto-friendly? The short answer is yes, but not all mayo is created equal.
Traditional mayonnaise fits perfectly into a ketogenic diet because it’s made from egg yolks and oil, both high in fat and virtually carb-free. However, some store-bought versions sneak in sugar or additives that can kick you out of ketosis.
Just as you check the carbs in cream cheese before adding it to your meals, you need to read mayo labels carefully.
I’ll walk you through everything you need to know about choosing the right mayo, what to watch out for, and how to make your own keto-friendly version at home.
What Makes Mayo Keto-Friendly
Mayo works for keto because of its macronutrient profile. Your body needs high-fat intake on keto to stay in ketosis, and Mayo delivers exactly that.
A standard tablespoon contains about 10-11 grams of fat, 0-1 gram of carbs, and minimal protein.
The base ingredients tell the whole story. Traditional mayo uses egg yolks, oil (usually soybean, canola, or avocado), vinegar or lemon juice, and salt. These ingredients naturally align with keto requirements. The fat comes from healthy sources, and there’s almost no sugar unless manufacturers add it.
I always check the nutrition label before buying. Some brands add unnecessary sugars or fillers that bump up the carb count.
A good keto mayo should have less than 1 gram of carbs per serving. Anything higher means they’ve added sweeteners or starches.
Types of Mayo and Their Keto Status
Here’s a quick guide to the best mayo options for your keto diet, helping you make the right choice.
| Type of Mayo | Keto Status | Carbs per Tablespoon | Benefits |
|---|---|---|---|
| Regular Full-Fat Mayo | Best for Keto | 0-1 grams | Brands like Hellmann’s or Duke’s are great options; high-fat keeps you satiated and supports ketosis. |
| Light or Low-Fat Mayo | Not Keto-Friendly | 2-3 grams | Reduced fat increases carbs, defeating the purpose of keto. |
| Avocado Oil Mayo | Keto-Friendly | 0-1 grams | Brands like Primal Kitchen and Chosen Foods offer high-quality fats, including avocado oil, to support heart health. |
| Olive Oil Mayo | Keto-Friendly | 0-1 grams | Chosen Foods and Tessemae’s offer olive oil-based mayo, providing antioxidants and keto-friendly fats. |
Choose the right mayo for your keto lifestyle, balancing quality fats and low carbs to stay in ketosis.
What to Watch Out for in Store-Bought Mayo for Keto
Store-bought mayo can hide problematic ingredients. Sugar appears in many mainstream brands, even if it’s just 1-2 grams per serving. Those carbs add up quickly if you’re not careful.
If you’re concerned about sugar impact, you might also wonder, can a diabetic eat cream cheese without spiking sugar?
Check for these sugar red flags on labels:
- Added sugars or corn syrup
- Modified food starch
- Maltodextrin
- Natural flavors (sometimes code for hidden sugars)
Inflammatory oils like soybean, canola, and vegetable oil appear in most conventional mayos. While they won’t kick you out of ketosis, they can cause inflammation over time. I switched to avocado oil mayo specifically to avoid these oils.
Serving sizes matter more than you think. The nutrition facts show values for 1 tablespoon, but most people use 2-3 tablespoons in a sandwich or salad. Multiply the carbs accordingly to track your intake accurately.
Making Your Own Keto Mayo
Homemade mayo gives you complete control over ingredients. I make a batch every two weeks because it tastes fresher and costs less than premium store brands.
Basic Recipe:
- 1 egg yolk (room temperature)
- 1 cup avocado oil or light olive oil
- 1 tablespoon lemon juice or vinegar
- 1/2 teaspoon Dijon mustard
- Salt to taste
Steps:
- Blend egg yolk, mustard, and lemon juice for 30 seconds
- Slowly drizzle oil while blending continuously
- Keep blending until thick and creamy
- Add salt and adjust seasoning
The entire process takes 5 minutes. Your mayo will last 7-10 days in the fridge. I sometimes add garlic powder or herbs to create different-flavored versions.
How to Use Mayo on Keto
Mayo works as more than just a sandwich spread. I use it as a base for keto-friendly sauces, dressings, and dips. Mix it with sriracha for spicy mayo, add herbs for ranch dressing, or blend with avocado for a creamy dip.
Common uses in my keto kitchen:
- Tuna or chicken salad
- Deviled eggs
- Coleslaw dressing
- Burger spread
- Dipping sauce for vegetables
One tablespoon adds minimal carbs but significant fat, making meals more satisfying. I’ve found that adding mayo to my lunch helps me stay full until dinner without snacking.
Conclusion
Mayo fits perfectly into a keto lifestyle when you choose the right type.
So, is mayonnaise keto-friendly? Absolutely, traditional full-fat mayo keeps carbs under 1 gram per tablespoon while delivering the healthy fats you need for ketosis.
I’ve learned to avoid light versions and read labels carefully for hidden sugars and inflammatory oils.
Avocado or olive oil mayo offers the best quality, but any full-fat mayo without added sugar works well. Making your own mayo at home takes just minutes and gives you complete control.
Start checking your mayo labels today, and share what brand works best for you in the comments below!
