Calories in Mayonnaise: Nutrition Facts & Serving Sizes
Per 1 cup (240g)
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
One tablespoon of mayonnaise (15g) contains 48 calories, making it easy to underestimate how quickly it contributes to daily intake. Per 100g, mayonnaise delivers 322 calories with 6g of protein, 3.1g of carbs, and 31.8g of fat. The fat profile is dominated by polyunsaturated fat at 16.6g per 100g, primarily from the soybean or canola oil base, with relatively low saturated fat at 2.9g. A standout micronutrient is vitamin K at 53.4mcg per 100g, which covers about 45% of the daily requirement and supports blood clotting and bone metabolism. Sodium is high at 773mg per 100g, so portion control matters for anyone watching salt intake. Sugar is minimal at 0.9g per 100g. Mayonnaise is a calorie-dense condiment used across sandwiches, salads, and dips, and its calorie contribution is often undertracked in dietary logs.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 cup (240g) | 772.8 | 14.4g | 7.4g | 76.3g | 2.6g |
| 1 tbsp (15g) | 48.3 | 0.9g | 0.5g | 4.8g | 0.2g |
| 100g | 322 | 6g | 3.1g | 31.8g | 1.1g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 322 | 16% |
| Protein | 6g | 12% |
| Total Fat | 31.8g | 41% |
| Saturated Fat | 2.9g | 14% |
| Trans Fat | 0.2g | |
| Total Carbohydrates | 3.1g | 1% |
| Dietary Fiber | 1.1g | 4% |
| Sugars | 0.9g | 2% |
| Sodium | 773mg | 34% |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Saturated Fat | 2.9g | 1% |
| Trans Fat | 0.2g | 0% |
| Calcium | 53mg | 4% |
| Iron | 0.3mg | 2% |
| Potassium | 66mg | 1% |
| Vitamin A | 2mcg | 0% |
| Magnesium | 52mg | 12% |
| Phosphorus | 49mg | 4% |
| Zinc | 0.4mg | 4% |
| Selenium | 1.6mcg | 3% |
| Folate | 8mcg | 2% |
| Thiamin (B1) | 0.1mg | 8% |
| Niacin (B3) | 0.1mg | 1% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Mayonnaise
Mayonnaise is primarily a fat delivery vehicle, and its benefits depend largely on the quality of oil used. Standard commercial mayonnaise is made with soybean or canola oil, providing 16.6g of polyunsaturated fat per 100g. These omega-6 fatty acids are essential for cell membrane function, though the Western diet already tends to oversupply them relative to omega-3s.
Vitamin K is the most nutritionally notable micronutrient in mayonnaise at 53.4mcg per 100g. Vitamin K2 (found in some fermented or egg-based preparations) plays a role in directing calcium into bones rather than arterial walls, which has implications for long-term cardiovascular and bone health. Even standard vitamin K1 from plant-oil-based mayo contributes to adequate daily intake.
For anyone in a caloric surplus phase trying to add mass, mayonnaise is an effective way to add dense calories to meals with minimal volume. A tablespoon adds 48 calories to a sandwich or wrap without significantly changing the meal's texture or bulk. This makes it a practical tool during bulk phases when hitting calorie targets is the primary goal.
Magnesium at 52mg per 100g is worth noting. Most people fall short of magnesium intake, and while condiment amounts are small, any contribution helps. Magnesium supports muscle function, sleep quality, and energy metabolism, all of which are relevant for training-focused individuals.
Dietary Considerations
Standard mayonnaise is gluten-free in most commercial formulations, though some brands include modified food starch, so label checking is advised. Mayonnaise is not vegan as it contains eggs. It is not dairy-free friendly in egg-based versions but contains no dairy. Mayonnaise fits well into keto and low-carb diets at only 3.1g of carbs per 100g. For weight loss, the 322 calories per 100g means portion control is critical since tablespoons add up quickly. Sodium at 773mg per 100g is high, which is a caution for those managing blood pressure. Primary allergen is egg. Some formulations also contain mustard or soy, both potential allergens. Paleo-friendly if made with avocado oil or compliant oils.
Daily Intake (100g)
100g of mayonnaise provides 16% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories are in mayonnaise?
Mayonnaise contains 322 calories per 100g. A single tablespoon (15g) has about 48 calories. A full cup (240g) contains approximately 773 calories, making portion awareness important when using it freely.
Is mayonnaise bad for weight loss?
Mayonnaise is calorie-dense at 322 calories per 100g, so large portions can derail a calorie deficit. In controlled amounts, a tablespoon at 48 calories fits into most weight loss diets. Low-fat alternatives exist but often substitute fat with sugar and additives.
How much protein does mayonnaise have?
Mayonnaise contains 6g of protein per 100g and about 0.9g per tablespoon (15g). It is not a meaningful protein source and should not be counted toward protein targets in a training diet.
Is mayonnaise keto-friendly?
Yes, mayonnaise is keto-friendly. It has only 3.1g of carbs per 100g (0.5g per tablespoon) and is high in fat, making it compatible with ketogenic macros. Full-fat mayo is preferred on keto over light versions.
Is mayonnaise high in sodium?
Yes, mayonnaise is relatively high in sodium at 773mg per 100g. A tablespoon contributes about 116mg of sodium. For those monitoring blood pressure or on a low-sodium diet, mayonnaise portions should be tracked carefully.
What type of fat is in mayonnaise?
The majority of fat in mayonnaise is polyunsaturated fat at 16.6g per 100g, primarily omega-6 fatty acids from soybean or canola oil. Saturated fat is relatively low at 2.9g per 100g. Total fat per 100g is 31.8g.
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