Can I eat mayonnaise on keto?

In this article, we are going to discuss and answer the question “can I eat mayonnaise on keto?”. I also share the nutritional components of mayonnaise and its ingredients. I also will provide some of the best oils for a keto diet. As well as some ingredients to avoid when picking your mayonnaise. 

Can I eat mayonnaise on keto?

Yes, you can. If I could say, it is a perfectly designed dressing for keto dieters. With its zero carbs content and high-fat content. It can not be better.

What is the nutritional value of mayonnaise?

Ever wonder how many calories are in mayonnaise? Here I show the nutritional components in a 100 grams is as follow:

  • Calories 769 kcal
  • Carbs 0 grams
  • Protein 0 grams
  • Total fat 84.62 grams
  • Sodium 346 grams
  • Saturated fat 7.69 grams
  • Cholesterol 115 grams 

What is mayonnaise made from?

Mayonnaise is made of several ingredients some of which include:

  • Egg yolks usually
  • Mustard
  • Oils (soybean, canola, olive, and avocado)
  • Salt
  • Vinegar or lemon juice

These ingredients are combined through emulsification which combines two liquids that are hard to dissolve like vinegar and oil.

How to pick the right mayonnaise?

There is may mayonnaise in the grocery store. It might be confusing which to pick or choose. Look at the ingredients at the back of the jar. 

Ingredients such as preservatives, sugars, or food starches like corn flour. These ingredients you should avoid because they are not keto-friendly and would put your body out of ketosis. 

Are there oils better for keto diet followers?

There are few oils used in the making of mayonnaise; some are better than others. 

Olive oil is a healthy type of oil containing healthy fat. It is rich in monounsaturated oleic acid which reduces inflammation. 

Olive oil is good for your heart health as well as reducing the risk of some chronic conditions such as Alzheimer’s disease and type 2 diabetes.

Avocado oil contains oleic acid, which is a monounsaturated omega-9 fatty acid. It also contains omega 3 and omega 6 fatty acids. 

Reducing the risk for chronic diseases such as dementia. It also improves the lipid profile by reducing LDL (bad cholesterol) and triglycerides and total cholesterol. It also boosts up the good cholesterol HDL cholesterol. 

It is an antioxidant as well. It contains Vitamin A and Vitamin E which have a major role in healing wounds and skin health.

MCT oil is known as medium chain triglyceride.  It was shown to help in weight loss and fat burning which works hand in hand with the keto diet’s purpose of losing fat. It is good for heart health in general.

Coconut oil contains MCT as well which provides you with energy, a quick source of energy might I add. It also reduces hunger, thus you eat less during the day.

High-oleic sunflower or high-oleic safflower oil lowers cholesterol level and improves heart health. It reduces inflammation.  The good news is that you can also tolerate high temperatures to be used for cooking.

What oils to avoid while on the keto diet?

There are some oils that you should avoid while being on the keto diet. Some of these oils include soybean oil, canola oil, corn oil, regular safflower oil, cottonseed oil, and grapeseed oil.

  • Soybean and corn oil both contain polyunsaturated fatty acids that would cause inflammation. While canola oil contains trans fats and is processed. 
  • Cottonseed oil contains unstable polyunsaturated fatty acids that would oxidize. On top of that, they contain toxins.

It is better to stay away from these oils when choosing your mayonnaise. Despite not containing carbs, they are not good for your health.

How to make my own mayonnaise at home?

There is another option to consider which is making it at home. It only needs two ingredients: high-quality oil and egg yolk. You can find the recipe here.

Conclusion

In this article, we discussed and answered the question “can I eat mayonnaise on keto?”.  I also shared the nutritional components of mayonnaise and its ingredients. I also provided some of the best oils for a keto diet. As well as some ingredients to avoid when picking your mayonnaise. 

References 

The Best & Worst Creamy Keto Mayo Options & Recipes (ruled. me)

FoodData Central (usda.gov)

11 Proven Benefits of Olive Oil (healthline.com)

8 Evidence-Based Health Benefits of Avocado Oil (healthline.com)

7 Science-Based Benefits of MCT Oil (healthline.com)

Top 10 Evidence-Based Health Benefits of Coconut Oil (healthline.com)

Top 6 health benefits of safflower oil (medicalnewstoday.com)

Hi, I am Charlotte, I love cooking and in my previous life, I was a chef. I bring some of my experience to the recipes on this hub and answer your food questions.