Mayonnaise, regular
Nearly 100 kcal per tablespoon; mix half with Greek yogurt for a lighter spread.
1 Amount
How it fits your macros
Get your daily targets with the macro calculator to see what share of your day this portion covers.
Mayonnaise, regular for gym-goers
Per 100 g, mayonnaise, regular provides 680 kcal, 1 g protein, 0.6 g carbohydrate (0 g fiber, 0.6 g sugars) and 74.9 g fat (11.7 g saturated). Most of what it brings is fat. Add a protein source to turn it into a balanced meal.
A typical serving (1 tbsp, about 14 g) comes to roughly 95 kcal and 0.1 g protein.
These are typical averages. Brand, variety, ripeness and cooking method all shift the numbers, so weigh food in the same state (raw or cooked) as the entry you log.
About Mayonnaise, regular
Regular mayonnaise is an emulsion of vegetable oil, egg yolk and vinegar or lemon juice, about 75% fat in total. That puts it close to butter in calories per gram and well above most other sauces. Light versions swap some of the oil for water and starch. The salt brings sodium to roughly the level of salted butter.
In a gym diet
Mayo has almost no protein. Where it really matters is on a cut, because a couple of generous spoons in a sandwich or tuna mix can add 200 kcal without you noticing. Cut it half and half with Greek yogurt and you keep the creaminess while adding protein and losing calories. On a bulk it makes lean proteins tastier and more calorie-dense with no effort.
Preparation and cooking
Measure it with a spoon or scale instead of squeezing from the bottle, since squeeze portions vary wildly. Homemade mayo has similar calories but usually uses raw egg yolk.
Buying and storage
Compare regular, light and yogurt-based versions per tablespoon, and check light ones for added sugar and starches. Keep opened jars in the fridge and follow the use-by guidance on the label.
Things to watch
Egg is a common allergen. Homemade versions with raw egg carry a salmonella risk, so pregnant people and anyone vulnerable should stick to commercial pasteurized products. Mayo-based salads left at room temperature for long periods are a food-safety problem, so keep them chilled.
Meal ideas
- Lighter tuna mix: tuna, one teaspoon of mayo, Greek yogurt, celery and mustard.
- Chicken wrap with lettuce, tomato and a thin spread of mayo mixed with sriracha.
- Egg salad sandwich using half mayo, half cottage cheese on wholegrain bread.
Nutrient highlights
None of the tracked vitamins and minerals reaches 10% of the Daily Value per 100 g, so you're eating it mainly for its macros.
How it ranks among 12 Fats & Oils
| Protein per 100 kcal | 0.1 g | #5 of 12 |
| Protein per 100 g | 1 g | #4 of 12 |
| Fiber per 100 g | 0 g | #3 of 12 |
| Lowest calories per 100 g | 680 kcal | #5 of 12 |
Ranked within this category of the gym.diet food database (1 = best for that measure).
Similar foods
Butter, salted
717 kcal · P 0.9 · C 0.1 · F 81.1
→Ghee / clarified butter
876 kcal · P 0.3 · C 0 · F 99.5
→Flaxseed oil
884 kcal · P 0.1 · C 0 · F 100
→Olive oil (incl. extra virgin)
884 kcal · P 0 · C 0 · F 100
→Coconut oil
892 kcal · P 0 · C 0 · F 99.1
→Avocado oil
884 kcal · P 0 · C 0 · F 100
Source
Approximate per-100 g values compiled from USDA FoodData Central (SR Legacy / Foundation Foods), rounded. Daily Values are the U.S. FDA reference amounts for adults (2,000 kcal diet).
Frequently asked questions
How many calories are in mayonnaise, regular?
Mayonnaise, regular has about 680 kcal per 100 g, or roughly 95 kcal per 1 tbsp (14 g).
How much protein is in mayonnaise, regular?
About 1 g of protein per 100 g and 0.1 g per 1 tbsp. That works out to 0.1 g per 100 kcal, so it's not primarily a protein source.
Is mayonnaise, regular good for cutting or bulking?
It's calorie-dense, which makes a bulking surplus easier to reach. When cutting, keep an eye on portions.
Is light mayonnaise worth it on a cut?
For most people, yes. Light versions typically have about a third to half the calories per tablespoon. You trade that for added starches, sometimes sugar, and a slightly thinner texture. Mixing yogurt with regular mayo is another option.
Is store-bought mayonnaise safe if it contains egg?
Commercial mayo is made with pasteurized egg and is acidic, so it's considered safe when stored as directed. The bigger risks are homemade versions with raw egg and mayo dishes left out of the fridge.
Nutrition Facts
* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Values approximate.