Mayonnaise that does not contain sugar or other carbs is a great keto condiment. The macronutrient composition of mayonnaise—high fat, low protein, and zero carb—is the perfect mix to maintain ketosis.
Mayo is made with a few, simple ingredients: eggs, salt, mustard, oil (soybean, canola, olive, avocado), and an acidic component such as lemon juice or vinegar.
The creamy, velvety, spreadable texture of mayo comes from the process of emulsification. The rapid whisking of the ingredients combines two liquids that don’t normally mix, in the case of mayo, it’s the oil and other liquid ingredients.
Can you have mayo on keto?
Mayonnaise is keto-friendly when not made with added sugar or artificial carbohydrates. Make sure to closely read the ingredient list and nutrition facts label to determine if the mayo fits your specific Ketogenic Diet.
What to Look For in Keto-Friendly Mayonnaise
Despite a limited number of ingredients, there are a few important things to look for when shopping for a keto mayo.
Oil Type
Oil is one of the most important ingredients used in mayonnaise. The type of oil greatly impacts the texture, flavor, and nutritional makeup of the final mayo.
Common oil types include soybean oil, canola oil, extra virgin olive oil, and avocado oil.
Soybean and canola oils are very common in store-bought mayonnaise options. Be careful, however, as mayonnaise brands that use these types of oils also add sugar and other artificial ingredients. These oils are also considered lower quality than other types of oil.
Olive oil and coconut oil are alternative options to traditional oils that are healthier and offer more nutritional benefits. These two oils, however, contribute unique flavor to mayonnaise that can overpower the traditional flavor.
Avocado oil is another option that offers the best of both worlds. Avocados contribute healthy fats and other nutrients without any flavor. Avocado oil is a neutral oil, which means it does not contain strong flavor.
Mayo brands that feature avocado oil generally also feature little to no sugar and no artificial ingredients.
Added Sugars
Most mass-produced, commercial mayo brands include sugar and sugar alternatives which is a big no-no on the Keto diet. Any mayonnaise with added sugar or sugar alternatives (high fructose corn syrup) should be avoided.
There are many sugar-free mayo brands on the market, so you don’t have to sacrifice your Keto diet to enjoy mayo.
Added Artificial Ingredients and Preservatives
Many store-bought mayonnaise brands feature artificial ingredients and preservatives to extend the shelf life of the product. These artificial ingredients have been linked with health problems and should be avoided when possible.
Potassium sorbate and calcium disodium EDTA are the two most common preservatives found in cheaper, mass-produced mayos.
The less ingredients, the better.
Blended Oils
Some major condiment brands, trying to cash in on the growing Keto Diet, have made mayonnaise options that appear to be made with avocado oil, but are also blended with other lower quality oils.
You might think you’re enjoying an avocado oil mayonnaise when in reality it has small amounts of avocado oil and relies more heavily on other types of oil.
Keto Mayo Nutrition Information
Mayonnaise is the perfect condiment for the Keto Diet because it consists of high fat, low protein, and zero carbohydrates. It also has many health benefits that can help you maintain Ketosis and achieve your weight loss goals on the Keto diet.
Carbs in Mayo
Because carbs are so important on the Keto Diet, most people want to know how many carbs are in mayo? Mayonnaise contains 0g-1g carbs per serving.
Fats in Mayo
Mayo is a great keto condiment because it is high in fat.
Mayo contains polyunsaturated and monounsaturated fats that are good fats. Both of these fats can help decrease your heart disease risk and reduce your cholesterol levels.
Vitamins in Mayo
Mayo is an excellent source of a fat-soluble vitamin K and vitamin E. It also contains vitamin A, vitamin C, vitamin D, calcium, iron, and potassium.
Mayo is an excellent source of omega-3 fatty acids.
Best Keto Mayonnaise Brands
There are many store-bought mayo options that are keto-friendly. This is our list of the best keto mayonnaise brands.
1. Chosen Foods Keto Mayo
Remember what we said about coconut oil and imparting too much flavor? Well you can forget that with the Keto Mayo from Chosen Foods.
This keto mayo has no hint of coconut flavor and tastes like old-fashioned mayo. Plus, Chosen Foods adds MCT Oil to each batch of mayo to help keep you in ketosis.
Ingredients: Refined Coconut Oil (Medium Chain Triglycerides), Egg Yolks, Water, Distilled Vinegar, Salt. Less than 1%: Mustard, Organic Rosemary Extract. Contains: Egg
Per Serving: 100 Calories, 11g Fat, 0g Carb, 0g Sugar, 0g Protein, 0g Net Carbs
Shop: Chosen Foods Keto Mayo
2. Sir Kensington's Avocado Oil Mayo
Sir Kensington has been a leader in the better-for-you condiment space for a few years now. They have a wide range of keto-friendly condiments, but we love the Avocado Oil Mayonnaise made with all non-GMO ingredients.
We love their “egg to differ” mayo mantra. They make a tasty mayo by using Organic Certified Humane Free-Range egg yolks, sourced primarily from cooperatives of family farms in and around the Eastern Iowa region. They only use cage-free eggs.
You can feel good about eating this keto mayo.
Ingredients: Avocado Oil, Organic Certified Humane Free Range Egg Yolks, Water, Distilled Vinegar, Salt, Lime Juice Concentrate, Citric Acid, Lime Oil.
Per Serving: 90 Calories, 10g Fat, 0g Carb, 0g Sugar, 0g Protein, 0g Net Carbs
Shop: Sir Kensington's Avocado Oil Mayo
3. Primal Kitchen Mayo with Avocado Oil
Primal Kitchen was one of the first brands to launch a mayonnaise made with avocado oil and it’s still one of the best options out there. When looking for a mayo that is made with real ingredients, this is a great option.
This keto mayonnaise checks all the health boxes: gluten free, certified paleo, Whole30 approved, and Non-GMO Project certified.
Ingredients: Avocado Oil, Organic Eggs, Organic Egg Yolks, Organic Vinegar, Sea Salt, Organic Rosemary Extract.
Per Serving: 100 Calories, 12g Fat, 0g Carb, 0g Sugar, 0g Protein, 0g Net Carbs
Shop: Primal Kitchen Mayo with Avocado Oil
4. Better Body Foods Avocado Oil Mayo Original
A newer brand to the keto condiment game, Better Body Foods has a slight twist on classic mayonnaise with added spices. It makes for a delicious mayonnaise that is worth trying.
It does contain coconut palm sugar which doesn’t register any carbs on the final nutrition facts label, but is added to the ingredient list.
Ingredients: Avocado Oil, Egg Yolk, Water, Distilled White Vinegar, Coconut Palm Sugar, Lemon Juice, Salt, Ground Mustard, Garlic Powder, Onion Powder, EDTA.
Per Serving: 100 Calories, 12g Fat, 0g Carb, 0g Sugar, 0g Protein, 0g Net Carbs
Shop: Better Body Foods Avocado Oil Mayo Original
What about traditional Mayonnaise brands?
You might be wondering how traditional mayo brands stack up on the Keto diet. These mayo brands include Duke’s Mayonnaise, Hellman’s Real Mayonnaise, Best Foods, Kewpie, and Kraft.
The answer really depends on the brand and the specific product.
Generally, regular mayo is a keto-friendly condiment because of the main ingredients, but some of these brands add small amounts of sugar and artificial ingredients.
Pro Tip: If the ingredient list contains sugar, but the nutrition label registers 0g sugar, it’s best to round up to 0.5g sugar and 0.5g carbohydrates to be on the safe side.
If you need a condiment and the only options are traditional mayonnaise or another condiment that contains sugar and carbs (such as ketchup), then traditional mayonnaise is going to be your best bet. But if you can select from one of our five recommended keto mayonnaise brands, you’ll be set to eat mayo without any concerns.
How to Make Homemade Keto Mayonnaise
If you’re feeling inspired, you’ll be happy to learn that making homemade keto mayonnaise is easier than you think.
With a little planning and a strong arm for whisking, you can have delicious, creamy, keto-friendly mayonnaise ready to enjoy. The cook time and prep time is less than 10 minutes.
Pro Tip: You can throw in some chopped, roasted garlic for a delicious aioli.
Tools:
- Kitchen towel
- Small bowl
- Whisk or fork
Ingredients:
- 1 egg yolk
- Squeeze of half a lemon
- 1 tsp dijon mustard
- Salt
- ½ to ¾ cup oil (canola oil, vegetable oil, or avocado oil)
Step 1: Mix all of the ingredients in the bowl, except for the oil.
Step 2: Slowly add the oil, drop-by-drop, while quickly whisking. The key is to add the oil at just enough speed so that it slowly emulsifies into the liquid ingredients
Step 3: Whisk all the oil until you have a thick, creamy mayonnaise.
That’s it, keto mayonnaise in three easy steps.
Bottom Line
Mayonnaise is a great condiment for the Keto Diet because it contains high fat, low protein, and zero carbohydrates. In fact, it’s a fantastic low carb condiment great for any diet.
The key is selecting the right mayonnaise. You want one that doesn’t have any added sugar and uses only the best quality oils and ingredients.
The same goes for sugar free beef jerky, which can be a great keto-friendly snack. Learn more why beef jerky is the ultimate keto snack.
Ready to try some great keto jerky?
Our jerky products are a great option for the keto diet: high-quality protein, 0g sugar, and 0g carbs. We use a minimal amount of added spices and ingredients so the final product registers zero carbs and zero sugar. It’s perfect for any low carb diet.
