Mayonnaise Nutrition Facts: Calories, Vitamins & Minerals
Mayonnaise nutrition facts per 100 g and per serving
| Nutrient | Per 100 g | Serving: tablespoon, 14 g |
|---|---|---|
| Calories | 627 kcal | 88 kcal |
| Energy (kilojoules) | 2,623 kJ | 367 kJ |
| Protein | 1 g | 0.1 g |
| Fat | 67 g | 9.4 g |
| incl. saturated | 8 g | 1.1 g |
| Total carbohydrates | 2.6 g | 0.4 g |
| incl. sugars | 1.8 g | 0.3 g |
| incl. fiber | 0 g | 0 g |
| Salt | 1.3 g | 0.2 g |
*Where the numbers come from
Values per 100 g as eaten, averaged from food composition tables (USDA FoodData Central and others) and rounded — a specific brand or recipe will differ a little. Carbohydrates are total carbohydrate, fiber included, as on a US Nutrition Facts label.
627 kcal (2,623 kJ) per 100 g · P/F/C 1/67/2.6 g
Serving (tablespoon, 14 g) — 88 kcal (367 kJ) · Nutri-Score E
Per 100 g: sugar: low saturated fat: high salt: medium fiber: low
Is mayonnaise healthy?
Not really. Mayonnaise gets grade E on the open 2023 Nutri-Score algorithm, the lowest of five — a sometimes food rather than an everyday one.
Against
- Calorie-dense: 627 kcal per 100 g — a serving (tablespoon, 14 g) is 88 kcal.
A typical serving (tablespoon, 14 g) has 88 kcal, 0.1 g protein, 9.4 g fat and 0.4 g carbs. Other weights in the table.
How we judge this, and the sources
The answer comes from the food's composition, not from opinion: its Nutri-Score grade on the open 2023 algorithm, a traffic light for sugar, salt, saturated fat and fiber per 100 g, and the share of daily reference amounts in a typical serving (for salt, sugar, fiber and vegetables, those of the WHO). It rates the food's nutrient profile; it is not medical advice. Formulas, thresholds and every source are on the methodology page; last checked against the sources on November 1, 2026. The short food description was written by our language model (AI) — how we check the text.
More about this food
Mayonnaise is an emulsion of oil and egg — close to 70% fat. A heaped tablespoon (20 g) is about 125 kcal, so it adds up fast.
protein 1%fat 98%carbs 1%
Vitamins and minerals in mayonnaise
Per 100 g, the standouts are vitamin K — 163 mcg, 136% of the Daily Value; vitamin E — 3.3 mg, 22% of the Daily Value.
| Nutrient | Per 100 g | Serving: tablespoon, 14 g | % DV |
|---|---|---|---|
| Vitamin E | 3.3 mg | 0.46 mg | 3% |
| Vitamin K | 163 mcg | 23 mcg | 19% |
| Vitamin B12 | 0.12 mcg | 0.02 mcg | 1% |
| Copper | 0.02 mg | 0 mg | 0% |
| Selenium | 2.3 mcg | 0.32 mcg | 1% |
| Cholesterol | 42 mg | 5.9 mg | 2% |
*Where the vitamin numbers come from
Vitamins and minerals come from the USDA FoodData Central record “Salad dressing, mayonnaise, regular” (FDC ID 171009, SR Legacy; public domain), checked October 14, 2026; the record was matched to this food by calories, protein and fat. % DV is per serving, against the FDA Daily Values used on Nutrition Facts labels (2,000-calorie diet). The table lists nutrients that reach at least 2% DV per 100 g; the rest are absent or trace. Varieties, seasons and brands differ, and cooking in water leaches some vitamin C and B vitamins.
Mayonnaise calories by weight, 5–50 g
15 g of mayonnaise has 94 calories and 20 g has 125. The table gives protein, fat and carbs for each weight; for any other amount, type your own into the calculator below.
| Weight | Kcal | P / F / C, g |
|---|---|---|
| 5 g | 31 | 0.1 / 3.4 / 0.1 |
| 10 g | 63 | 0.1 / 6.7 / 0.3 |
| 14 g — typical serving | 88 | 0.1 / 9.4 / 0.4 |
| 15 g | 94 | 0.2 / 10 / 0.4 |
| 20 g | 125 | 0.2 / 13 / 0.5 |
| 30 g | 188 | 0.3 / 20 / 0.8 |
| 50 g | 314 | 0.5 / 34 / 1.3 |
Free to reuse with a link to the source, CC BY 4.0
Calories in mayonnaise by spoon and serving
| Measure | Kcal | P / F / C, g |
|---|---|---|
| 1 teaspoon (4.6 g) | 29 | 0 / 3.1 / 0.1 |
| 1 tablespoon (13.8 g) | 87 | 0.1 / 9.2 / 0.4 |
How we count
Piece weights are averages. Spoons are level US measures: 1 tsp = 4.9 ml, 1 tbsp = 14.8 ml, 1 cup = 240 ml; the weight follows the density of the food (USDA FoodData Central measure weights). The diary uses the same measures — log a portion in pieces, spoons or grams.
Try it with your numbers
Portion → calories and macros
Pick a food and a portion.
Mayonnaise: calories by type
“Calories per 100 g” depends on the kind: fat level, variety, what's added. Every row comes from the same database the diary uses.
| Per 100 g | Kcal | P / F / C, g |
|---|---|---|
| Light mayonnaise | 300 | 1 / 30 / 6 |
| Mayonnaise | 627 | 1 / 67 / 2.6 |
Calories in dishes with mayonnaise
| Dish | Serving | Kcal per serving | Mayonnaise in it |
|---|---|---|---|
| Olivier salad with beef | 210 g | 389 | ≈31 g |
| Olivier salad with shrimp | 210 g | 338 | ≈31 g |
| Vitello tonnato | 140 g | 315 | ≈20 g |
| Lobster roll | 180 g | 441 | ≈20 g |
| Tashkent salad (radish and beef) | 190 g | 310 | ≈20 g |
How we count
Dishes are estimated from typical restaurant and home recipes — a specific kitchen will differ.
What else to watch
- High in saturated fat: 8 g per 100 g, against a daily reference of about 20 g.
How much movement is one serving?
A serving (tablespoon, 14 g) is 88 kcal — roughly 29 min of easy walking or 11 min of cycling for a 70 kg (154 lb) person. In the diary, minutes are worked out for your weight and the activities you actually do.
Mayonnaise: swaps and alternatives
Mayonnaise has a lot of saturated fat (8 g per 100 g), a fair amount of salt (1.3 g per 100 g) and almost no fiber (0 g per 100 g), but our database has no same-category swap that fixes this noticeably at the same calories and is a full grade better. The simplest move is a smaller serving. How we pick swaps.
Similar foods with a better grade than mayonnaise
Same food group, a better Nutri-Score grade. They fall short of a noticeable per-serving swap, but their profile is better. Figures are for 14 g, a typical serving of mayonnaise.
| Food | Grade | Kcal | Protein, g | Fiber, g | Sat. fat, g |
|---|---|---|---|---|---|
| Mayonnaise | E | 88 | 0.1 | 0 | 1.1 |
| Olive Oil | B | 124 | 0 | 0 | 2 |
Mayonnaise vs similar foods: calories compared
FAQ
How many calories are in 100 g of mayonnaise?
100 g of mayonnaise has 627 calories, with 1 g protein, 67 g fat and 2.6 g carbohydrates.
How many calories are in a serving of mayonnaise?
A serving (tablespoon, 14 g) has 88 calories: 0.1 g protein, 9.4 g fat and 0.4 g carbs.
What are the macros of mayonnaise?
Per 100 g: 1 g protein, 2.6 g carbs and 67 g fat. By calories that's about 1% protein, 1% carbs and 98% fat.
How long do you have to walk to burn a serving of mayonnaise?
About 29 min of easy walking or 11 min of cycling for a 70 kg (154 lb) person — that's the 88 calories in a serving (tablespoon, 14 g).
What vitamins and minerals are in mayonnaise?
Per 100 g, mayonnaise is richest in vitamin K (163 mcg, 136% DV), vitamin E (3.3 mg, 22% DV) — from USDA FoodData Central record 171009.
How many calories are in a tablespoon of mayonnaise?
A level US tablespoon (14.8 ml, about 13.8 g) has 87 calories; a teaspoon (4.9 ml, 4.6 g) has 29.
How much fiber is in mayonnaise?
Practically none: 0 g per 100 g. For fiber, look to vegetables, beans, whole grains and nuts.