Mayonnaise: Calories, Nutrition & Healthier Swaps
627 kcal per 100 g · Nutri-Score E
sugar: low saturated fat: high salt: medium fiber: low
Mayonnaise is an emulsion of oil and egg — close to 70% fat. A 20 g spoonful is about 125 kcal, so it adds up fast.
Mayonnaise nutrition facts per 100 g and per serving
| Nutrient | Per 100 g | Serving: spoon, 20 g |
|---|---|---|
| Calories | 627 kcal | 125 kcal |
| Protein | 1 g | 0.2 g |
| Fat | 67 g | 13 g |
| incl. saturated | 8 g | 1.6 g |
| Carbohydrates | 2.6 g | 0.5 g |
| incl. sugars | 1.8 g | 0.4 g |
| Fiber | 0 g | 0 g |
| Salt | 1.3 g | 0.3 g |
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.
Mayonnaise: what's in it
Nutritionally it's mainly a source of energy: 627 kcal per 100 g, 125 kcal per serving.
On the open Nutri-Score algorithm, mayonnaise gets an E: more of a sometimes food than an everyday one. The score weighs calories, sugar, saturated fat and salt against protein, fiber and the share of fruit, vegetables, legumes and nuts.
What to watch
- High in saturated fat: 8 g per 100 g, against a daily reference of about 20 g.
- It's calorie-dense — 627 kcal per 100 g — so portion size matters most.
How much movement is one serving?
One serving (spoon, 20 g) is 125 kcal — roughly 41 min of easy walking or 16 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.
Healthier swaps for Mayonnaise
There's no same-category swap that is clearly better at the same calories. The simplest move is a smaller serving with vegetables on the side.