Is Mayonnaise Bad for Your Health? Not Necessarily

Mayonnaise is the number one best-selling condiment in the U.S. It’s creamy, tangy, and versatile. People enjoy it on sandwiches, in dressings, and dips. Some people add it to recipes like mashed potatoes or scrambled eggs. You can even use it to make the moistest chocolate cake you’ll ever try.   

But you might be wondering: Is mayonnaise bad for you? And since mayonnaise’s ingredients include raw eggs, is it always safe to eat? If mayonnaise is a bit of a mystery for you, you’re not alone. Let’s take a look at all things mayonnaise to learn the facts. 

What is mayonnaise?

Mayonnaise is made of soybean oil, vinegar, and egg yolks. It may also contain salt, sugar, and spices such as mustard powder or paprika. Some types of mayonnaise use olive oil or avocado oil instead of or in addition to the soybean oil. 

The ingredients in mayonnaise are mixed to create an emulsion. This is when ingredients blend together and don’t separate. But if you’ve ever mixed oil and vinegar, you know that they don’t combine well. In mayonnaise, egg yolks are the ingredient that bring it all together. 

You can also buy egg-free mayonnaise. Instead of using egg yolks as emulsifiers, egg-free mayonnaise usually uses some combination of:

• Mustard

• Food starch made from potato, corn, or wheat 

• Xanthan gum

EXPERT PICKS: WHAT TO READ NEXT

• Tips for eating fewer processed foods: It’s not realistic to avoid processed food altogether. But cutting back with a few small changes can improve your health. 

• Is salad dressing bad for you? Store-bought salad dressings often contain added sugar, sodium, saturated fat, and food additives. Here’s what to look for — and what to avoid.

• Good fats vs. bad fats for your heart: There are four main types of dietary fats in food, and some are better for you than others.

Mayonnaise nutrition facts

Below is the nutrition information for different popular brands of mayonnaise (per 1 tbsp).  

* Hellmann’s is called Best Foods in some parts of the U.S. 

Is mayonnaise bad for you?

Mayonnaise can be part of a balanced and nutritious diet. The oils in mayonnaise — such as soybean, olive, and avocado oils — contain monounsaturated and polyunsaturated fats. These are considered healthy fats. The American Heart Association (AHA) says that lowering intake of dietary saturated fat (like butter) and replacing it with polyunsaturated oils helps reduce the risk of cardiovascular disease. 

But keep in mind that regular mayonnaise contains high amounts of both calories and fat, so keep an eye on how much of it you use. A standard serving size is 1 tbsp.

What about salmonella?

Some people have concerns about the raw egg yolks in mayonnaise. This is because eggs can contain salmonella, a foodborne pathogen that can cause stomach cramps, diarrhea, and fever if ingested. But mayonnaise uses pasteurized eggs. Pasteurization is a heat treatment process that kills harmful bacteria like salmonella. So mayonnaise that you buy from the store is safe to eat. If you make mayonnaise from scratch at home, use pasteurized eggs to be safe. 

How to choose healthier mayonnaise

The best mayonnaise to choose may be regular mayonnaise made from pasteurized eggs, oil, and vinegar. This is the least processed version, since it’s just a combination of whole-food ingredients. 

Some mayonnaises are marketed as being more “health-conscious.” But it’s important to note that these mayonnaises aren’t necessarily better for you. Some lower-calorie options (like light mayo, or those made with olive oil or avocado oil) use water instead of oil as the first ingredient. This reduces calories and fat. But these options usually contain more processed ingredients. When manufacturers reduce fat and oil, they often replace them with sugar, salt, gums, and thickeners, such as food starch. 

Is Miracle Whip healthier than mayonnaise? 

Not necessarily. Miracle Whip looks like mayonnaise and is packaged similarly, but it isn’t the same thing. Miracle Whip has the same base ingredients as mayo (eggs, oil, and vinegar). But it uses less oil. It also contains modified cornstarch as a thickener, added sugar in the form of high fructose corn syrup (HFCS), and spices. As a result, it tastes sweeter and tangier than mayonnaise. 

So, while Miracle Whip has less fat and calories than mayonnaise, it’s considered less healthful because of its additives. For example, HFCS is linked to high cholesterol and obesity.

Note that the FDA considers Miracle Whip to be a dressing, not a mayonnaise.  

Alternatives to mayonnaise

If you aren’t a fan of mayonnaise, try swapping it out for one of these alternatives:

• Tzatziki (yogurt spread)

• Hummus (chickpea spread)

• Yellow or dijon mustard

• Greek yogurt

• Pesto

• Guacamole

• Tahini (sesame seed paste)

• Cashew butter

Frequently asked questions

Why trust our experts?

Written by:

Cara Rosenbloom, RD

Cara Rosenbloom, RD, has been a registered dietitian for 22 years. She began her career working as a dietitian at Toronto's Hospital for Sick Children (SickKids).

Edited by:

Meredith Hoffa

Meredith Hoffa is a senior health editor at GoodRx, where she leads journalists and clinicians covering various well-being topics, particularly in diet and nutrition.

Reviewed by:

Katie E. Golden, MD

Katie E. Golden, MD, is a board-certified emergency medicine physician and a medical editor at GoodRx.

Our editorial standards

Meet our experts