How many calories are in mayonnaise?
USDA numbers for regular mayonnaise per 100 g, per tablespoon, per packet and per cup, with fat and sodium.
Regular mayonnaise is 680 calories per 100 g, and 99% of those calories come from fat. A tablespoon (13.8 g) is about 94 calories; a fast-food packet (10 g) is about 68. The amount matters more than people think, because mayo is spread thick on sandwiches and stirred into tuna, chicken and potato salads by the quarter cup, where it quietly becomes the main calorie source.
Calories in mayonnaise per 100 g
According to USDA FoodData Central (SR Legacy entry “Salad dressing, mayonnaise, regular”), 100 g of mayonnaise contains 680 calories (2,845 kJ), 1 g of protein, 0.6 g of carbohydrates and 75 g of fat.
| Nutrient (per 100 g) | Amount |
|---|---|
| Calories | 680 |
| Energy (kilojoules) | 2,845 kJ |
| Protein | 1 g |
| Carbohydrates | 0.6 g |
| Fiber | 0 g |
| Sugars | 0.6 g |
| Total fat | 75 g |
| Saturated fat | 12 g |
| Sodium | 635 mg |
| Cholesterol | 42 mg |
| Potassium | 20 mg |
| Calcium | 8 mg |
| Iron | 0.2 mg |
| Vitamin C | 0 mg |
Calories per serving
Per-100 g numbers are only useful once you know your portion. Typical servings of mayonnaise:
| Serving | Calories | kJ | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 1 tbsp (14 g) | 94 | 393 | 0.1 g | 0.1 g | 10 g |
| 1 packet (10 g) | 68 | 285 | 0.1 g | 0.1 g | 7.5 g |
| 1 cup (220 g) | 1496 | 6,259 | 2.1 g | 1.3 g | 165 g |
Macro breakdown
By energy, mayonnaise is about 0% carbohydrate, 1% protein and 99% fat (using 4 kcal per gram of protein and carbohydrate and 9 kcal per gram of fat).
In practice it behaves like an oil rather than a sauce, with 74.9 g of fat per 100 g, of which 11.7 g is saturated, and under 1 g each of protein and carbohydrate. It also carries 635 mg of sodium per 100 g, about 88 mg per tablespoon.
How mayonnaise compares with similar foods
| Food (per 100 g) | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Dark chocolate (70-85%) | 598 | 7.8 g | 46 g | 43 g |
| Milk chocolate | 535 | 7.7 g | 59 g | 30 g |
| Potato chips | 532 | 6.4 g | 54 g | 34 g |
| Kit Kat | 518 | 6.5 g | 65 g | 26 g |
| Reese's Peanut Butter Cups | 515 | 10 g | 55 g | 31 g |
Is mayonnaise good for weight loss?
Mayonnaise is one of the most effective condiments to measure if you are in a deficit, simply because a tablespoon is 94 calories and spreads are rarely a single tablespoon. Two tablespoons on a sandwich is about 188 calories, and a quarter of the 220 g cup (55 g) stirred into tuna or chicken salad is about 374. Spread a measured amount thinly, or thin the mayo in a salad with nonfat Greek yogurt, which is 59 calories per 100 g against 680. Light and reduced-fat versions are different products; scan their barcode. A packet (about 68 calories) is a useful built-in portion when you eat out.
How to log mayonnaise in Cal.AI
Search for mayonnaise and log by the tablespoon (13.8 g, about 94 calories) or packet (10 g, about 68), or scan the jar's barcode once, since light and olive-oil versions differ from this regular entry. When you photo-scan a sandwich or a tuna salad, check the mayo in Fix Results, because the scan cannot see how much is inside. The common mistake is logging one tablespoon for a sandwich that carried two or three, a gap of 94 to 188 calories.
Frequently asked questions
How many calories are in a tablespoon of mayonnaise?
A tablespoon of regular mayonnaise weighs about 13.8 g and has about 94 calories, almost all from its 10.3 g of fat, of which 1.6 g is saturated. Protein and carbohydrate are about 0.1 g each. Sodium is about 88 mg. Two tablespoons, a normal sandwich amount, is about 188 calories; a 10 g packet is about 68.
Is mayonnaise worse than butter for calories?
Per 100 g, mayonnaise is a little lower: 680 calories against 717 for butter, and both are almost entirely fat. Per tablespoon they are close, about 94 for mayonnaise (13.8 g) and about 102 for butter (14.2 g). Mayonnaise has less saturated fat (11.7 g versus 51.4 g per 100 g) and similar sodium (635 mg versus 643 mg).
How many calories are in a mayonnaise packet?
A single fast-food packet of mayonnaise is about 10 g and has about 68 calories, with 7.5 g of fat and about 64 mg of sodium. That is a sensible portion for one sandwich. Two packets come to about 136 calories, and a cup of mayonnaise used in a batch of potato or tuna salad is about 1,496 calories, so divide it across the servings.
Sources
- U.S. Department of Agriculture, FoodData Central, SR Legacy: “Salad dressing, mayonnaise, regular” (FDC ID 171009). FoodData Central
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