Fats and oils

Mayonnaise nutrition, small servings, real numbers.

1 tbsp of mayonnaise comes to 94 calories. Protein accounts for 0.1 g of what is there. USDA files this under “Salad dressing, mayonnaise, regular”, and that is the record used here. What it supplies in quantity is vitamin K. Set the serving below and the panel works it out, with the full nutrient table following your choice.

By Alen Yaco · Updated 20 September 2026

USDA FoodData Central record 171009 supply every value here. The calculation happens in this page.

How many calories does mayonnaise have?

1 tbsp of mayonnaise supplies 94 calories, which scales to 680 per 100 g. Each serving listed underneath was weighed by USDA rather than estimated.

Mayonnaise and its protein content

Protein in 1 tbsp of mayonnaise comes to 0.1 g. Against the 50 g Daily Value, that covers 0 percent. Protein is close to absent in mayonnaise. Its calories come from fat instead.

Its energy is 99 percent fat, 0 percent carbohydrate and 1 percent protein, meaning it behaves as mostly a fat in a meal.

Choosing and using mayonnaise

Mayonnaise is a thick, emulsified sauce made from oil, egg yolks, and an acid like vinegar or lemon juice. Shops sell jarred versions ranging from pale, neutral spreads to rich, yellow French styles. Look for jars containing real eggs rather than starch thickeners and artificial stabilisers, which mask the clean flavour of the oil.

This emulsion splits when exposed to direct heat, turning into a greasy puddle of oil. The most common error is whisking oil in too quickly when making it by hand, which prevents the droplets from suspending. Warm ingredients help the oil and yolk bind, whilst cold oil often causes the sauce to separate.

Mayonnaise acts as a cold binder for shredded cabbage in British coleslaw and bound salads. In Belgium, it accompanies hot chips as a dipping sauce. Japanese cooks drizzle a thinner, savoury version over grilled pancakes, using its rich fat to balance sharp soy and ginger notes in various dishes.

Micronutrients in mayonnaise

What 1 tbsp of mayonnaise supplies most of: vitamin K (19 percent of the Daily Value). All rows below respond to the serving you chose.

Watch the sodium: 635 mg in 100 g, or 28 percent of the recommended maximum for a day.

Putting mayonnaise into a day of eating

On a 2,000 calorie day, 1 tbsp of mayonnaise is 5 percent of the budget and 0 percent of the protein Daily Value. Whether that is a lot depends on your own numbers rather than on 2,000: the TDEE calculator gives you what you burn, and the macro calculator turns a target into grams.

Mayonnaise recipes, with the numbers

The Calorie Counter Team wrote these. Under every recipe the numbers are added up from the USDA record for each ingredient and split across the servings.

Lunch · British

Egg Salad Sandwiches

A cold sandwich filling made by mixing hard-boiled eggs with mayonnaise and mustard.

20 min · serves 2

516kcal

20gprotein

35gfat

30gcarbs

Ingredients

• 4 large eggs 200 g
• Mayonnaise 60 g
• Dijon mustard 10 g
• Salt 2 g
• Black pepper 1 g
• 4 slices whole wheat bread 120 g

Method

1. Place the eggs in a saucepan of cold water.
2. Boil the eggs for nine minutes.
3. Peel and mash the eggs in a bowl.
4. Mix in the mayonnaise, mustard, salt, and pepper.
5. Spread the mixture onto two slices of bread and top with the remaining slices.

Nutrition per serving, calculated across 6 USDA ingredient records. Expect small differences once cooked.

Side · European

Creamy Potato Salad

Boiled potatoes dressed in a mixture of mayonnaise, vinegar, and fresh chives.

35 min · serves 4

322kcal

3.5gprotein

23gfat

27gcarbs

Ingredients

• Waxy potatoes 600 g
• Mayonnaise 120 g
• White wine vinegar 15 g
• Fresh chives 10 g
• Salt 4 g
• Black pepper 2 g

Method

1. Cut the potatoes into two-centimetre pieces.
2. Boil the potatoes in salted water for twelve minutes.
3. Drain the potatoes and allow them to cool completely.
4. Whisk the mayonnaise, vinegar, salt, and pepper in a bowl.
5. Stir the potatoes and chives into the mayonnaise mixture.

Built from 6 USDA ingredient records. A cooked dish never matches its raw sum exactly, but it stays close.

Dinner · American

Baked Mayonnaise Chicken Breast

Chicken breasts coated in a mixture of mayonnaise and cheese, then baked.

30 min · serves 2

520kcal

39gprotein

38gfat

3.4gcarbs

Ingredients

• 2 chicken breasts 300 g
• Mayonnaise 80 g
• Parmesan cheese 30 g
• Garlic powder 2 g
• Salt 2 g
• Black pepper 1 g

Method

1. Preheat the oven to two hundred degrees Celsius.
2. Mix the mayonnaise, cheese, garlic powder, salt, and pepper in a bowl.
3. Place the chicken breasts in a baking dish.
4. Spread the mayonnaise mixture over the chicken breasts.
5. Bake for twenty minutes until the chicken is cooked through.

6 USDA records went into this total. It describes the ingredients as weighed, not the dish after cooking losses.

Calorie Counter Team, food critic

What a meal with mayonnaise adds up to

A worked example, every line from the same USDA data as the table above. Swap any of it; the arithmetic is the point, not the menu.

Fats and oils: where mayonnaise sits

Here is how mayonnaise sits among its neighbours per 100 g; the form column keeps raw and cooked apart.

Mayonnaise: common questions

How many calories are in 1 tbsp of mayonnaise?

The USDA figure is 94 calories, or 680 per 100 g. It is taken from the record “Salad dressing, mayonnaise, regular”, FDC 171009.

How much protein does mayonnaise have?

Per 100 g, mayonnaise contains 1 g of protein. 1 tbsp of mayonnaise therefore gives 0.1 g, which is 0 percent of a 50 g day.

Can you eat mayonnaise when trying to lose weight?

It can fit any calorie target; no single food decides the outcome. What matters here is that 1 tbsp of mayonnaise costs 94 calories and returns 0.1 g of protein, so 1 percent of its energy is protein — which means it needs a protein-rich partner on the plate.

What vitamins and minerals does mayonnaise have?

1 tbsp of mayonnaise is strongest in vitamin K at 19 percent. Other nutrients are present in smaller amounts and are listed in the profile table.

Why did my homemade mayonnaise turn out thin and runny?

The oil was added too rapidly, preventing the emulsion from forming. You can fix this by whisking a small amount of warm water or another egg yolk in a clean bowl, then slowly dripping the failed mixture into it.

Can you use mayonnaise for frying or grilling bread?

Yes, spreading it on bread before grilling creates an even, golden crust. The oil browns the bread whilst the egg proteins encourage a deeply toasted colour, which resists burning better than butter does.

Sources

• Salad dressing, mayonnaise, regular — USDA FoodData Central, FDC ID 171009
• Daily Values for nutrition labelling, 21 CFR 101.9