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Mayonnaise Nutrition Facts: Is Mayonnaise Good for You?
Regular mayonnaise provides high amounts of vitamin K and vitamin E. It is a high-calorie food, primarily composed of fat, with significant amounts of total fat, saturated fat, and sodium per serving. Whether it fits into your diet depends on the portion size and the nutritional balance of your other food choices. It contains almost no carbohydrates, protein, or dietary fiber.
Per 100 g · Salad dressing, mayonnaise, regular
What stands out in mayonnaise
- High in vitamin K. A 100-gram serving of regular mayonnaise provides 163 mcg of vitamin K, which is 136% of the Daily Value (DV).
- High in vitamin E. This amount of mayonnaise also contains 3.3 mg of vitamin E, meeting 22% of the Daily Value.
- Fat content. Mayonnaise is about 75% fat by weight. A 100-gram portion contains 74.8 grams of total fat (96% DV), which includes 11.7 grams of saturated fat (59% DV).
- Calorie and sodium levels. There are 680 calories and 635 mg of sodium (28% DV) in 100 grams of regular mayonnaise.
What to keep in mind
- Regular mayonnaise is high in calories, with 680 kcal per 100 grams.
- It is also high in fat, providing 96% of the DV for total fat and 59% of the DV for saturated fat in a 100-gram serving.
- Pay attention to sodium content, as 100 grams contains 635 mg, or 28% of the Daily Value.
Mayonnaise nutrition facts per 100 g
| Nutrient | Per 100 g | % DV |
|---|---|---|
| Calories | 680 kcal | – |
| Protein | 0.96 g | 2% |
| Total fat | 74.8 g | 96% |
| Saturated fat | 11.7 g | 59% |
| Monounsaturated fat | 16.8 g | – |
| Polyunsaturated fat | 44.7 g | – |
| Cholesterol | 42 mg | 14% |
| Carbohydrate | 0.57 g | 0% |
| Dietary fiber | 0 g | 0% |
| Total sugars | 0.57 g | – |
| Water | 21.6 g | – |
| Sodium | 635 mg | 28% |
| Nutrient | Per 100 g | % DV |
|---|---|---|
| Potassium | 20 mg | 0% |
| Calcium | 8 mg | 1% |
| Iron | 0.21 mg | 1% |
| Magnesium | 1 mg | 0% |
| Phosphorus | 21 mg | 2% |
| Zinc | 0.15 mg | 1% |
| Copper | 0.02 mg | 2% |
| Manganese | 0.01 mg | 0% |
| Selenium | 2.3 mcg | 4% |
| Vitamin A (RAE) | 16 mcg | 2% |
| Vitamin C | 0 mg | 0% |
| Vitamin D | 0.2 mcg | 1% |
| Vitamin E | 3.3 mg | 22% |
| Vitamin K | 163 mcg | 136% |
| Thiamin (B1) | 0.01 mg | 1% |
| Riboflavin (B2) | 0.02 mg | 1% |
| Niacin (B3) | 0 mg | 0% |
| Vitamin B6 | 0.01 mg | 0% |
| Folate (DFE) | 5 mcg | 1% |
| Vitamin B12 | 0.12 mcg | 5% |
| Choline | 34.2 mg | 6% |
% Daily Value uses the FDA Daily Values for adults and children 4 years and older. Highlighted rows are 20% DV or more per 100 g. A dash means no Daily Value is set.
Mayonnaise by portion
The nutrition data changes significantly with serving size. A single tablespoon (14 grams) of regular mayonnaise has 94 calories and 10.3 grams of fat. A smaller single-serving packet (10 grams) contains 68 calories and 7.5 grams of fat. Both of these common portions contain just 0.1 grams of protein and 0.1 grams of carbohydrates. There is no dietary fiber in mayonnaise.
| USDA portion | Weight | Calories | Protein | Carbs | Fiber | Fat |
|---|---|---|---|---|---|---|
| 1 tbsp | 14 g | 94 | 0.1 g | 0.1 g | 0 g | 10.3 g |
| 1 cup | 220 g | 1496 | 2.1 g | 1.3 g | 0 g | 164.6 g |
| 1 packet | 10 g | 68 | 0.1 g | 0.1 g | 0 g | 7.5 g |
How mayonnaise compares with other condiments, snacks and spices
Among the 16 condiments, snacks, and spices on this site, regular mayonnaise ranks number one for calories, total fat, and vitamin K. It has one of the lowest amounts of carbohydrates and protein in this group. For comparison, 100 grams of mayonnaise has 680 calories and about 75 grams of fat. The same amount of granola has 489 calories and 24 grams of fat, while soft pretzels have 338 calories and 3 grams of fat. Mayonnaise contains very small amounts of most minerals, ranking near the bottom of its group for calcium, iron, magnesium, and potassium.
| Per 100 g | Calories | Protein | Carbs | Fiber | Fat |
|---|---|---|---|---|---|
| Mayonnaise | 680 | 0.96 g | 0.57 g | 0 g | 74.8 g |
| Granola | 489 | 13.7 g | 53.9 g | 8.9 g | 24.3 g |
| Rice Cakes | 392 | 7.1 g | 81.1 g | 4.2 g | 4.3 g |
| Soft Pretzels | 338 | 8.2 g | 69.4 g | 1.7 g | 3.1 g |
| Turmeric | 312 | 9.7 g | 67.1 g | 22.7 g | 3.2 g |
Quick answers
How many calories are in a tablespoon of mayonnaise?
One tablespoon (14 grams) of regular mayonnaise contains 94 calories.
Does mayonnaise have sugar or carbs?
Mayonnaise contains almost no carbohydrates. A tablespoon has 0.1 grams of carbohydrates and 0.1 grams of total sugars. There is no dietary fiber.
How much fat is in mayonnaise?
Regular mayonnaise is very high in fat. One tablespoon contains 10.3 grams of total fat. A 100-gram serving has 74.8 grams of fat, which is 96% of the recommended Daily Value.
When to talk to a doctor or dietitian
- It supplies 163 mcg of vitamin K per 100 g. If you take warfarin, the usual advice is to keep vitamin K intake steady rather than avoid these foods, so talk to your care team before making big changes.
- With 635 mg of sodium per 100 g, it can add up quickly if you have been told to limit salt, for example for high blood pressure or heart failure.
- This page describes nutrient content, not medical advice. If a health condition, medicine or pregnancy affects what you eat, a doctor or registered dietitian can tell you how mayonnaise fits your situation.
Last updated October 21, 2026