Is Mayo Keto and Carbs in Mayonnaise (+ Keto Mayo Recipe)
on Apr 05, 2023
This post may contain affiliate links. Please read my disclosure policy.
Is mayo keto? How many carbs are in mayonnaise? On a keto diet, we’d like to make sure the food we eat is keto-friendly, from meals to snacks to condiments. Read on to find out everything you need to know about mayo and whether or not you can continue to enjoy it on your keto diet.
What is Mayonnaise?
Mayonnaise is a thick, creamy sauce that’s made from oil, egg yolks, vinegar or lemon juice, and seasonings such as mustard, salt, and sugar.
The ingredients are blended together to form a smooth, emulsified sauce. Mayo can be used as a condiment, dressing, or as an ingredient in recipes for dishes such as potato salad, coleslaw, and deviled eggs.
Is Mayo Keto-Friendly?
Mayonnaise without added sugar is a keto-friendly condiment. Be sure to read the nutrition labels because not all mayonnaise products are the same. Avoid mayonnaise brands that contain added sugar or refined oil.
Whether mayo is keto or not depends on the type and brand of mayonnaise you choose. If it’s made from oil, egg yolks, vinegar, and keto seasonings, it’s keto-friendly. However, some brands may add sugar, high fructose corn syrup, or other sweeteners, which can increase the carb count and make it not keto-friendly.
When choosing mayonnaise on a keto diet, make sure to check the nutrition label and ingredient list carefully to ensure that it does not contain any added sugars or high-carb ingredients.
What to Look For in Keto-Friendly Mayonnaise
Mayonnaise is made from just a handful of ingredients, but it’s still important to read the label to watch out for a few hidden additives:
- Sugar Content: Some popular brands of mayonnaise add extra sugars to their recipes. For best results, look for sugar-free brands.
- Oil: Look for brands that use healthy oils, such as avocado oil or olive oil, which are high in healthy fats and low in carbs. These types of mayonnaise can be a good source of healthy fats for a keto diet.
- Artificial Ingredients: It’s best to avoid artificial ingredients.
How Many Net Carbs In Mayo?
There are 0.08g of carbs in one tablespoon (13.8g) of mayonnaise, as per the USDA.
| The Amount of Mayo | Net Carbs |
| 1 tablespoon (13.8g) | 0.08 grams |
| 1 packet(12g) | 0.07 grams |
| 100 grams | 0.57 grams |
| 1 cup (220g) | 1.25 grams |
Mayo Nutrition Information
Because it is high in fat and has zero carbs, mayonnaise is a great condiment choice for keto dieters. You can jazz up your dishes with added flavor without compromising your keto diet.
Carbs
According to the USDA, mayonnaise is nearly carb-free. With only 0.08g of carbs per tablespoon, it is a keto-friendly condiment.
Fats
High in fat and calorie-dense, mayonnaise also contains both omega-3 and omega-6 unsaturated fats. It doesn’t contain any trans fat.
Vitamins
Mayonnaise also has healthy nutrients like vitamins E, vitamin K, and omega-3 fatty acids. Promote brain, heart, and skin health with a little extra mayo on your dish!
Best Keto Mayo Brands
Try one of our favorite brands:
- Primal Kitchens Avocado Oil Mayo
- Chosen Foods Keto Mayo
- Japanese Kewpie Mayo
- Sir Kensington’s Mayonnaise
Are Traditional Mayo Brands Keto?
Mayonnaise can be keto-friendly, as long as it is simply made from typical ingredients like eggs, vinegar, salt, and a healthy oil.
Be careful when selecting your mayonnaise because some brands have added sugars and other artificial ingredients which make the condiment non-keto.
How to Use Mayo In Keto Recipes
Here are some common ways to use mayo on a keto diet:
- Egg or chicken salad: You can use mayonnaise as a binder in tuna, chicken, or egg salad sandwiches. It adds a creamy texture and more flavor.
- Dips: Give dips a thicker consistency and a tangy flavor with mayo. Add it to onion dip, ranch, or garlic aioli for a keto-friendly snack you will love.
- Deviled eggs: Mayo adds thickness and flavor to the traditional deviled egg.
- Tartar sauce: Mayo gives tartar sauce that creamy, tangy flavor to bring loads of taste to your seafood dishes.
- Keto casseroles: Adding mayo to casserole recipes will increase the fat content of your meal with very little effort.
How to Store Mayo
An unopened jar of store-bought mayonnaise can be stored in your pantry, as it doesn’t require refrigeration. Keeping it in your refrigerator is also good because the cold temperatures will extend its shelf life.
Once you open a jar, always store it in your refrigerator until it is all used up. Store homemade mayonnaise in the fridge as well. For more detailed information about how to store mayo and how long it lasts, read more here.
What Condiments Can You Have on Keto?
You can easily find keto-friendly versions of these condiments:
- Mustard
- Soy sauce
- Ranch dressing
- Blue cheese dressing
- Guacamole
- Hot Sauce
- Sriracha
- Alfredo sauce
- Coconut aminos
- Pesto
- Hollandaise
FAQ
How Much Mayonnaise Can You Eat in Keto?
One tablespoon of mayo contains about 100 calories and 11 grams of fat. Depending on your individual macronutrient goals, you may be able to consume several servings of mayonnaise per day as part of a ketogenic diet.
However, it is important to monitor your overall calorie and macronutrient intake to ensure that you are staying within your goals and achieving your desired outcomes.
Can You Have Miracle Whip on Keto?
Creamy and fluffy, Miracle Whip can be used as a condiment, salad dressing, or dip. It is keto-friendly without added ingredients like sugar or preservatives. It also contains eggs and is high in nutrients, but mayo has a lower carb count.
Is Hellman’s Mayo Keto-Friendly?
Hellman’s mayo is considered “dirty keto.” It is carb-free and high in healthy fats but it also contains unhealthy ingredients like syrup, sugar, canola oil, and modified starch.
Is Duke’s Mayo Keto?
There are 0g of net carbs on Duke’s Real Mayonnaise. However, it does contain non-keto ingredients like sugar, starch, soybean oil, and canola oil. It falls into the “dirty keto” category, as well.
How Many Carbs in Chicken Salad with Mayo?
This can vary based on the type of chicken and how it is prepared. There are 0.1g of carbs per 3-oz serving of roasted, skinless chicken breast. Plain mayonnaise without any added sugar or preservatives has 0g of carbs. Fruits and vegetables also have their own carb counts that factor into this equation. Be sure to read the labels on all ingredients well to ensure there are no non-keto ingredients included.
How Many Carbs in Tuna Salad with Mayo?
According to the USDA, there are 2.8g of carbs per 100g serving of tuna salad made from tuna and mayonnaise.
Is Mayo Made with Soybean Oil Keto-Friendly?
Foods that contain soybean oil fall into the “dirty keto” category. This means they are technically keto because they have no carbs but they do contain other not-so-healthy ingredients. Generally, these foods are not healthy for you — keto or not.
You May Also Like
- Is Greek Yogurt Keto and Carbs in Greek Yogurt
- Is Heavy Cream Keto and Carbs in Heavy Cream
- Is Sour Cream Keto and Carbs in Sour Cream
How to Make Keto Mayo
Ingredients
- 2 egg yolks, room temperature
- 1 teaspoon dijon mustard
- 1 tablespoon apple cider vinegar
- 1 ½ cups olive oil
- 1 tablespoon lemon juice
- salt and pepper, to taste
Instructions
- In a food processor, combine egg yolks, dijon mustard, and apple cider vinegar.
- Use the “S” blade and allow the processor to run slowly while pouring olive oil in gradually. Continue until the mayonnaise reaches a thick consistency.
- Add lemon juice and salt and turn the food processor on once again to mix for a few seconds.
Nutrition
Nutrition information provided is an estimate only and will vary based on ingredient brands and cooking methods used.
