Mayo – it’s creamy, tangy, and a staple in many kitchens. Whether slathered on a burger or mixed into deviled eggs, this condiment is hard to resist. But if you’re on the keto diet, you might be wondering – is mayo keto friendly?
The short and sweet answer is yes, mayo can absolutely be keto friendly. However, not all mayo is created equal. Some varieties are loaded with hidden sugars, sneaky carbs, and questionable oils that can mess with your ketosis. But don’t worry – I’m about to break down everything you need to know about mayo and its place in your low-carb life.
What is Mayo and How is it Made?
Before diving into its keto compatibility, let’s take a quick look at what mayo actually is. Mayo, at its core, is an emulsion of egg yolks, oil, and an acid (like vinegar or lemon juice). Simple, right? This classic combination results in the creamy texture and tangy flavor we all know and love.
But here’s the catch – store-bought mayo often includes extra ingredients to enhance flavor, extend shelf life, and cut costs. These extras can range from sugars and preservatives to low-quality vegetable oils that aren’t exactly keto-friendly.
“Real mayo is naturally low in carbs, but store-bought versions can hide sugars and additives that might surprise you.”
For more on low-carb, high-fat essentials, check out this Keto Diet Food List to ensure your pantry stays keto-approved.
Understanding the Keto Diet
If you’re new to keto, let’s take a second to refresh what makes this diet tick. Keto focuses on low carbs, high fats, and moderate protein. By slashing carb intake, your body enters ketosis – a metabolic state where fat becomes the primary fuel source instead of glucose.
Here’s the usual breakdown of macronutrients:
- Fats: 70-80%
- Protein: 10-20%
- Carbs: 5-10% (20-50g of net carbs per day)
When you’re living that keto life, every gram of carb counts. That means even the condiments you slather on need to be inspected for hidden carbs and sugars.
Not sure why fats like mayo are preferred over dairy products like milk? Dive deeper into Why is Cream Keto but Not Milk? for the answers.
Nutritional Breakdown of Mayo
Mayo, when made the traditional way, is essentially a fat bomb – something that makes it an ideal companion for keto dieters. But as always, the devil is in the details.
Carbs in Mayo
Here’s the good news – mayo is naturally low in carbs. A tablespoon of standard mayonnaise typically contains:
- Calories: 94
- Total Carbs: 0.1g
- Fat: 10g
- Protein: 0.2g
That carb count is practically negligible, which makes mayo a fantastic option for keto meals. But beware of flavored or “light” mayo – those often contain added sugars and thickeners that ramp up the carb count.
“If it’s labeled ‘low-fat’ or ‘light,’ put it back on the shelf. Full-fat mayo is your keto ally.”
For more keto indulgences that align with low-carb guidelines, check out Is Dark Chocolate Keto?.
Is Mayo Keto Friendly or Not?
Yes – mayo is keto friendly when you choose the right kind. Traditional full-fat mayo, made with clean ingredients, fits perfectly within keto guidelines. But the waters get murky when you venture into the realm of store-bought, flavored, or “health-conscious” varieties.
Looking for ways to incorporate mayo into your meals? Try spreading it on an Avocado Keto Bagel for a delicious, fat-fueled breakfast.
Keto Mayo at Home
Homemade mayo is the best way to ensure keto compliance. By making it yourself, you control the ingredients, avoiding sneaky sugars and seed oils.
Need a sweet keto treat to balance out the savory? Try making this Keto Cheesecake alongside your mayo-based meals to satisfy those cravings.
In the next section, I’ll walk you through step-by-step instructions on how to make homemade keto mayo with avocado oil – and some flavor twists to keep things exciting.