Have you ever imagined your favorite burger sandwich without mayonnaise!! Mmmm, we all like adding it to a variety of sandwiches and salads that just aren’t as good without it. Its taste is difficult to be replaced by any other condiment.

So, throughout this article, many questions about mayonnaise will be answered. What are the health benefits of mayonnaise? Is mayonnaise unhealthy? Does mayonnaise have dairy? So, let’s start.

What is mayonnaise made from?

Mayonnaise mainly is an emulsion of oil, egg yolk, and vinegar or lemon juice. Lots of people like to add mustard into homemade mayonnaise.

Flavorings and spices that are added to it vary from brand to brand. It has a tangy and slightly tart flavor. It’s perfect to be used in sandwiches and salads for its thick creamy texture.

Nutrition facts of mayonnaise

100g of mayonnaise contains: ((Mayonnaise, regular nutrition facts and analysis. (nutritionvalue.org)))

[nflc display_style=”flat striped” show_dv=”true” extra_notes=”* The % Daily Value (DV) tells you how much a nutrient in
a serving of food contributes to a daily diet. 2,000 calories
a day is used for general nutrition advice.” serving_size=”100g” calories=”680″ saturated_fat=”12″ trans_fat=”.2″ cholesterol=”42″ sodium=”635″ sugar=”.6″ protein=”1″ potassium=”20″ custom_nutrients=”%5B%7B%22level%22%3A%220%22%2C%22text_style%22%3A%22normal%22%7D%5D”]


Is mayonnaise healthy

Is mayonnaise healthy?

To answer this question let’s know more about the health benefits of mayonnaise including:

  • Hair health

Mayonnaise is a good treatment for hair. It’s used to strengthen hair and make it look shiny and silky. To strengthen hair, you can apply it to the roots of the hair, while using it as a conditioner helps make hair silky.

  • Skin health

Mayonnaise is a beneficial treatment for dry skin. It can be used for removing dead skin if you apply it to your skin after sunburn.

In addition, applying it to the face helps moisturize skin and lower wrinkles. Vitamin k and E in mayonnaise help repair skin cells after burn and lower inflammation which helps speed up the healing process.((Vitamin E for treating children’s scars – PMC (nih.gov)))

  • Heart health

Mayonnaise contains omega-3 acid, which is essential for heart health and decreases the risk of heart attack especially, among women.((Omega-3 Fatty Acids and Heart Health | Circulation (ahajournals.org)))

  • Blood circulation

Since mayonnaise contains vitamin E that helps improve blood circulation and blood flow in the body. Vitamin K and minerals also that are in mayonnaise help improve metabolism.((Vitamin E supports blood vessel health: Study (nutraingredients-usa.com)))

  • Head lice

Applying mayonnaise to your scalp can help you get rid of head lice. Keep it on your scalp for 4 or 5 hours and then rinse it. Do it 2 or 3 times per week to get good results.

  • Bone health

Mayonnaise contains eggs which are a good source of protein and calcium that support bone health and helps strengthen them.

Read Also: 5 ketchup Substitutes | Awesome Benefits But Why to Replace?

Is mayonnaise unhealthy?

When you go to the grocery store, you can find many brands and almost all of them are unhealthy and contain unhealthy fats and minimal amounts of nutrients. 

  • Most of the commercial mayonnaise contains omega-3 fats

A blend of vegetable oils, which contain omega-6 fatty acids are used in making commercial mayonnaise. Consuming too much of these fats increases the risk of heart disease and type 2 diabetes. 

  • Mayonnaise contains sugar

One tablespoon of mayonnaise contains one gram of sugar, and the low-fat or fat-free mayonnaise contains about 4 grams of sugar in each tablespoon. So, you have to limit eating it, especially if you have diabetes to reduce sugar intake that can negatively affect blood sugar levels.

  • Commercial mayonnaise contains unhealthy artificial ingredients

Most of all mayonnaise brands that are in the grocery stores contain preservatives and additives that are not healthy.((What are the chemical preservative used in mayonnaise? (researchgate.net)))

Is low-fat mayonnaise healthier than regular mayonnaise?

Many people prefer to use low-fat mayonnaise to reduce the fat content and to help lose weight. But, you should know that modified food starch, high fructose corn syrup, and more chemical ingredients are added to replace fat.

These ingredients are not healthy at all. So, if you want to reduce the fat content, you can use light mayonnaise that is made with real eggs and olive oil. 

Does mayonnaise have dairy?

Dairy products are milk and any food that is made from the milk of all mammals, including cheese, yogurt, butter, ice cream, and more.

So, if you have a dairy allergy or lactose intolerance, don’t worry about eating mayonnaise because it does not contain any milk products.

But, for vegans, mayonnaise is not considered vegan food because it contains eggs, and vegans do not eat eggs. But, there are some vegan mayo brands that do not contain eggs.

Finally, if you are allergic to dairy, read the labels well to make sure that the mayonnaise that you will buy does not contain any dairy ingredients.

How to make healthy homemade mayonnaise

How to make healthy homemade mayonnaise?

Homemade mayonnaise is the best way to eat healthy mayonnaise since commercial brands contain unhealthy ingredients. So, you can make your special mayo at home that is delicious and healthy as well.

There are many recipes that you can make by yourself. 

  • Instead of unhealthy oils, use healthy fats such as avocado oil, walnut oil, or olive oil (¾ cup)
  • One egg yolk
  • One tablespoon of apple cider vinegar
  • One tablespoon of Dijon mustard
  • One tablespoon of lemon juice
  • Little salt about ¼ tablespoon


  1. Put the egg yolk and the mustard into a bowl 
  2. Add one teaspoon of vinegar 
  3. Use a food processor to mix 
  4. Keep adding oil while mixing till you get the perfect thickness
  5. After that, add the lemon juice, the rest of the vinegar, and a little salt
  6. Keep mixing until you get the desired light yellow color and texture
  7. Put the mayo into a glass jar and it can be stored in the fridge for a week

Now, you can use it in your favorite sandwiches and salads. It’s healthy and you can change the ingredients as you prefer.

Does mayonnaise have gluten?

Mayonnaise is made from naturally gluten-free ingredients. All the ingredients that are used to make mayo have no gluten. In general, most of all brands that are in the markets do not contain gluten but there are some brands that contain gluten.

If you have celiac disease or gluten sensitivity, you should read well mayo nutrition labels to make sure that it’s gluten-free.

Last words

To sum up, mayonnaise is a popular condiment that is used in many different sandwiches and salads. And if you want to eat healthy mayo, try making it at home and don’t use the commercial brands that most of them contain unhealthy ingredients. S

o, my advice to you is to make your special mayo and enjoy it.

kristen carli
I am a registered dietitian nutritionist and own a private nutrition practice, where I provide one-on-one nutritional counseling to patients. I specialize in chronic disease prevention/ management, vegan/ vegetarian nutrition, pre-natal/ postpartum nutrition, wellness coaching, medical nutrition therapy, and weight management.


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