Can People with Diabetes Eat Mayonnaise? A Complete Guide
Discover how mayonnaise fits into a diabetes-friendly diet, including tips, risks, alternatives, and expert nutritional advice.

Can People with Diabetes Eat Mayonnaise?
Mayonnaise is a popular condiment found in kitchens and restaurants worldwide, but its high fat content and calorie density raise important questions for those living with diabetes. Understanding how mayonnaise fits into a diabetes-friendly eating plan is essential for making informed choices about blood sugar management and overall health.
What Is Mayonnaise?
Mayonnaise is a creamy emulsion composed mainly of oil, egg yolk, vinegar or lemon juice, and optional seasonings like mustard. The classic recipe typically contains between 70-80% oil, making it rich in calories and fat. The egg yolk acts as an emulsifier, giving mayonnaise its characteristic texture and stability, while vinegar or lemon juice add tangy flavor and acidity.
- Traditional mayonnaise: Made with oil, egg yolk, and vinegar or lemon juice. Contains little to no carbohydrates or sugars.
- Commercial mayonnaise: May include stabilizers, added sugars, or preservatives to enhance shelf life and texture.
Nutritional Profile of Mayonnaise
The nutritional content of mayonnaise varies by brand and recipe, but a typical serving (about 1 tablespoon or 13–15 grams) provides:
- Calories: 90–100 kcal
- Total fat: 10 – 11 grams
- Saturated fat: 1 – 2 grams
- Carbohydrates: 0 – 1 gram
- Sugars: 0 – 1 gram (varies in low-fat or flavored versions)
- Protein: 0 – 1 gram
- Cholesterol: 5 – 10 milligrams
- Sodium: 70 – 130 milligrams
The majority of the calories in mayonnaise come from fat. Classic mayonnaise rarely contains significant carbohydrates or added sugar, but some commercial low-fat versions may include sweeteners to compensate for flavor and texture loss. Always check the nutritional labels for variations.
Is Mayonnaise Safe for People with Diabetes?
Those with diabetes can generally include moderate amounts of mayonnaise in their diets. Because traditional mayonnaise contains minimal or no carbohydrate, it is unlikely to directly spike blood sugar. The key considerations for people with diabetes are portion control due to calorie density and the overall types and quality of fats consumed.
- Low-carb: Plain mayonnaise has a negligible effect on blood glucose since it is very low in carbohydrates.
- High fat: Mayonnaise derives almost all of its calories from fat, primarily unsaturated and some saturated fatty acids.
- Calorie-dense: Even small servings are high in calories, which may impact weight management.
Some commercial and reduced-fat mayonnaises contain added sugars or starches. Checking product labels for total carbohydrate and sugar content is crucial. Ideally, people with diabetes should choose mayonnaise varieties with little to no added sugar and favor products that use healthier oils.
Expert Insight: Serving & Blood Sugar
According to registered dietitians, the main concerns when adding mayonnaise to a diabetes diet are “watching portion sizes” and choosing versions with healthy fats and minimal additives. Since condiments like mayonnaise do not usually contain added sugar, their effect on blood sugar is neutral when used in moderation. Excess consumption, however, can contribute to high calorie intake and increased risk of weight gain or cardiovascular problems.
Potential Health Impacts of Mayonnaise for Diabetes
While mayonnaise can be included in the eating plans of people living with diabetes, several factors should be considered:
- Weight Management: The high calorie density of mayonnaise can make it easy to consume extra calories, potentially contributing to weight gain. Maintaining a healthy weight is crucial for managing diabetes.
- Fat Type: Many commercial mayonnaises are made using soybean oil or canola oil, both of which are high in unsaturated fats. While unsaturated fats can promote heart health, saturated and trans fats (sometimes found in processed or homemade versions) can elevate LDL cholesterol and hinder cardiovascular health.
- Heart Disease Risk: People with diabetes already have a higher risk for heart disease. Choosing condiments with healthy fats and limiting intake of saturated or trans fats can help reduce this risk.
- Sodium Content: Certain brands use significant amounts of salt as a preservative, which could raise blood pressure. People should monitor total sodium intake, especially if they are at risk for hypertension.
Healthier Mayonnaise Alternatives
Several alternatives to traditional mayonnaise are better suited for people aiming for healthier dietary habits or stricter glucose control. Consider these options:
- Avocado-based mayonnaise: Uses heart-healthy monounsaturated fats, with a creamy texture and similar flavor profile. Typically lower in saturated fat.
- Yogurt-based spreads: Offer lower fat and calorie content, with a tangy taste and creamy consistency. Particularly suitable with Greek yogurt, which boosts protein and reduces calories.
- Low-fat mayonnaise: While lower in calories and fat, low-fat or diet versions may include added sugar or starches. Always read ingredient labels.
- Homemade mayonnaise: Making mayonnaise at home allows full control over ingredients. Use healthy oils, such as olive or avocado oil, and limit salt.
- Mustard, hummus, or mashed avocado: These alternatives can replace mayonnaise on sandwiches and burgers, offering fiber, healthy fats, and less saturated fat.
To ensure the healthiest choice, opt for condiments with less than 5 grams of carbohydrates per serving and minimal sodium content.
How to Make Mayonnaise More Diabetes-Friendly
For those who want to enjoy mayonnaise but are concerned about its health impact, the following strategies may help:
- Use in moderation: Stick to small servings (1 tablespoon or less). Measure out servings to avoid overuse.
- Choose healthier fats: Look for mayonnaise brands that use olive oil, avocado oil, or canola oil instead of highly processed or saturated fats.
- Limit sodium: Compare sodium levels between products and select lower-sodium options.
- Read labels: Check for added sugars, starches, and artificial ingredients in low-fat or flavored varieties.
- Add nutritious ingredients: Mix mayonnaise with Greek yogurt, mashed avocado, or chopped vegetables to extend its volume and boost nutritional value.
DIY Mayonnaise Recipe for People with Diabetes
Creating your own mayonnaise gives you complete control over what goes in. Here’s a simple, healthy base recipe:
- 1 egg yolk (pasteurized)
- 1 cup light olive oil or avocado oil
- 1 tablespoon lemon juice or vinegar
- Pinch of salt
- (Optional) Add mustard or herbs for flavor
Whisk the yolk and lemon juice together, then gradually add oil while whisking until thickened. Season to taste. Use immediately or store in the fridge up to one week.
Mayonnaise: Best Practices for People with Diabetes
To maximize the enjoyment and minimize risks, follow these best practices:
- Portion control: Keep servings small to avoid excess calories and fat.
- Combine with whole foods: Use mayonnaise as a complement to high-fiber vegetables, lean proteins, and whole grains.
- Balance your meal: If using mayonnaise as part of a dish that already contains fat (such as cheese or oily fish), reduce other sources of fat to maintain a balanced intake.
- Select healthy recipes: Favor recipes that use vegetables, lean meats, and healthy fats for the base ingredients.
Potential Downsides and Considerations
- Allergens: Mayonnaise contains egg, a common allergen. Egg-free versions are available for those with egg allergies.
- Food safety: Because homemade mayonnaise contains raw egg, there is a risk of salmonella—use pasteurized eggs, especially if immune-compromised.
- Added ingredients: Watch for high-fat flavored varieties and added preser-vatives or stabilizers in packaged mayonnaise products.
- Sensitive populations: Consult your healthcare team before making significant dietary changes, especially if you have heart disease, high cholesterol, or renal concerns.
Comparison Table: Mayonnaise and Its Alternatives
Product | Total Calories (1 Tbsp) | Fat (g) | Carbs (g) | Main Source of Fat | Sodium (mg) | Added Sugar |
---|---|---|---|---|---|---|
Regular Mayo | 90–100 | 10–11 | 0–1 | Vegetable oil (soy/canola) | 70–130 | No/little |
Low-fat Mayo | 35–50 | 3–5 | 1–4 | Blended oils/starch | 130–180 | Frequently |
Avocado Mayo | 90–100 | 10 | 0–1 | Avocado oil | 70–100 | No/little |
Greek Yogurt Spread | 15–25 | 0–2 | 1–2 | Dairy | 15–50 | Rare |
Mustard | 5–10 | 0 | 0–1 | n/a | 40–80 | No |
Mashed Avocado | 25–30 | 2–3 | 1–2 | Avocado | 0–2 | No |
Tips for Including Mayonnaise in a Diabetes Diet
- Keep serving sizes small to limit calories and fat intake.
- Choose varieties based on healthy oils (olive, avocado, or canola), and with no added sugar or excess sodium.
- Mix mayonnaise with nutritious ingredients, like chopped veggies or herbs, to increase volume and nutritional value without adding calories or carbs.
- Read food labels before purchasing to identify added sugars, carbohydrates, and sodium.
- Consider using mayonnaise as an occasional treat, not a staple, in your regular meal planning.
- Work mayonnaise and other condiments into a balanced diet that emphasizes whole grains, lean proteins, vegetables, and healthy fats.
Frequently Asked Questions (FAQs)
Can mayonnaise increase blood sugar?
Traditional mayonnaise contains little or no carbohydrate, so it generally does not cause blood sugar spikes. However, low-fat or flavored versions may have added sugars—check labels carefully.
Is fat in mayonnaise good or bad for people with diabetes?
Mayonnaise is high in fat, and while unsaturated fats (like those from olive or avocado oil) are considered heart-healthy, saturated or trans fats (common in some brands or homemade recipes) should be limited, especially by people with diabetes who are at higher risk of heart disease.
How much mayonnaise is safe for people with diabetes?
A serving of 1 tablespoon is generally considered safe, but moderation is key. Higher consumption may contribute to excess calorie intake and weight gain, potentially affecting diabetes control.
Are there mayonnaise options without egg?
Egg-free mayonnaises made from plant-based emulsifiers are widely available and suitable for people with egg allergies or dietary restrictions. Always check ingredient lists for added starches or sugars.
What should people with diabetes look for when buying mayonnaise?
Prioritize products with healthy fats, no added sugars, low sodium, and minimal artificial additives. Reading the nutritional label is essential.
Can people with diabetes eat Miracle Whip?
Miracle Whip is a salad dressing similar to mayonnaise but contains more sugar and carbohydrates, which can affect blood sugar. Use in moderation or choose traditional mayonnaise with no added sugar.
Key Takeaways
- People with diabetes can enjoy mayonnaise in moderation, prioritizing versions made with healthy fats and minimal additives.
- Always read nutritional labels to avoid added sugars and excess sodium—especially in low-fat or flavored mayonnaises.
- Healthier alternatives like avocado mayo, Greek yogurt-based spreads, or simple mustard can offer similar satisfaction with lower fat and calorie content.
- Balance your overall diet to manage blood sugar, heart health, and calorie intake.
- Consult a registered dietitian or healthcare professional if you have questions about condiments or dietary adjustments.
References
- https://pmc.ncbi.nlm.nih.gov/articles/PMC6694423/
- https://www.bannerhealth.com/healthcareblog/teach-me/condiments-and-spices-to-choose-and-avoid-if-you-have-diabetes
- https://www.healthline.com/health/type-2-diabetes/grab-and-go-snacks
- https://www.medicalnewstoday.com/articles/324416
- https://www.healthline.com/health/video/is-mayo-gluten-free
- https://www.medicalnewstoday.com/articles/317718
- https://www.mayoclinic.org/diseases-conditions/diabetes/in-depth/diabetes-management/art-20047963
- https://www.mayoclinic.org/diseases-conditions/diabetes/in-depth/diabetes-diet/art-20044295
Read full bio of medha deb