linked in pixel
Healthy mayonnaise

What's the Healthiest Mayonnaise to Eat in 2024?

Pinterest Logo

If you love mayonnaise but try to avoid it, thinking it’s on the list of forbidden foods, you’ll be happy to know that it’s actually not nearly as bad as its reputation may seem.

With plant-based oil, eggs and vinegar as the primary ingredients of most types of regular mayo, it’s actually low in saturated fat and sodium. Regular mayo has just 1 to 2 grams per tablespoon — about the same of what you get in a tablespoon of olive oil. And with just 5 to 10 milligrams of cholesterol per serving, it’s far below the recommended upper limit of 200 to 300 milligrams of cholesterol.

But remember not to lay on your love for mayonnaise too thick! It packs 100 calories into every tablespoon, so if you’re watching your waistline, just use a thin spread of the real thing, or try one of our “Love it” options suggested below in a recent "Love It, Like It, Hate It" article.

What's the difference in types of mayo?

  • Most light mayo is made with oil, eggs and vinegar (like regular mayo) as well as corn starch or modified food starch 
  • Most “olive oil” mayo has soybean/canola oil, which is often listed before olive oil on the label 
  • Vegan mayo uses binders like xanthan gum and soy protein isolate in place of eggs


Primal Kitchen Avocado Oil Mayo 

  • 100 calories, 12 grams fat, 125 milligrams sodium, 0 carbohydrate 
  • Avocado oil, eggs, egg yolks, vinegar 

Spectrum Canola Mayo 

  • 100 calories – 11 grams fat – 95 mg sodium – 0 carbohydrate 
  • Canola oil, eggs, vinegar 

Chosen Foods Vegan Mayo 

  • 90 calories – 10 grams fat – 1 gram carbohydrate 
  • Avocado oil, chickpea broth, vinegar, sugar, fava bean protein powder


  • Most light mayonnaise: Light mayo has half the calories of regular mayo, but most contain modified food starch, sugar, gums and other additives not found in regular mayo.
  • Options include Hellmann’s Light, Blue Plate Light, Kraft Reduced Fat Mayo with Olive Oil, Spectrum Light Canola Mayo, Kraft Flavored Mayo (e.g. Chipotle), and The Ojai Cook Lemonaise Light


Walden Farm’s Amazin’ Mayo

  • Zero calories, sugar or fat, but made with the artificial sweetener sucralose (Splenda) 

Kraft Fat Free Mayo

Want more from Molly? Sign up for Wellness Bites, her weekly e-newsletter.

You may also be interested in: