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Is Hellmann’s Mayonnaise Keto-Friendly? The Truth Revealed

Absolutely, Hellmann’s Mayonnaise is keto-friendly! With its low carb content and high healthy fat content, it’s a fantastic choice for those following a keto diet. Let’s break down the nutrition: Per one serving of a 13g tablespoon, it contains:

  • Calories: 90
  • Total Fat: 10 grams (100%)
  • Sodium: 90 milligrams
  • Total Carbs: 0 grams (of which, 0g fiber)
  • Net Carbs: 0 grams (0%)
  • Protein: 0 grams

Enjoy the creamy goodness without worrying about derailing your carb count. 🙂

Picture this: you’re on a journey to embrace a keto lifestyle, making smarter food choices to feel your best. But then comes the age-old dilemma: can you still enjoy the creamy goodness of Hellmann’s Mayonnaise while staying true to your keto goals? Well, worry not, because we’re about to unravel the delicious truth.

In this article, we’re diving into the world of Hellmann’s Mayonnaise and its keto-friendliness.

Get ready to uncover whether this beloved condiment can be your trusty sidekick on your keto adventure.

Let’s explore if your favorite mayo is a keto-friendly delight or a sneaky carb-loaded foe.

Understanding the Keto Diet and Its Principles

Before we dissect the keto compatibility of Hellmann’s Mayonnaise, let’s grasp the fundamental principles of the ketogenic diet.

The keto diet is a high-fat, low-carb eating plan designed to shift your body into a state of ketosis. In ketosis, your body primarily relies on fats for fuel, as opposed to carbohydrates. This metabolic shift encourages fat burning and can lead to weight loss.

Exploring Hellman’s Mayonnaise

You’d be surprised by how many people think that mayonnaise is a dairy product. Mayonnaise is in fact, a blend of many savory ingredients that come together to form this delicious, high fat, low carb, keto-friendly delicacy.

The ingredients that are used to make Hellman’s Real Mayonnaise are as follows;

  • Egg yolks
  • Soybean Oil
  • Acidity (lemon juice concentrate or distilled vinegar)
  • A dash of mustard
  • And as of recent years, Calcium Disodium EDTA

The ingredients tend to vary between different brands, often depending on the tartness of the mayonnaise and whether it is of the low-fat or fat-free varieties.

These ingredients are then blended into an emulsion, which gives mayonnaise its solid consistency. The egg yolk is the key ingredient here, which works by binding the ingredients together. (*)

Origins Of Hellman’s Mayonnaise

Hellman’s mayonnaise was the first-ever selling mayonnaise in the world, originating in 1912. (*) The combination that gave Hellman’s mayonnaise its unique taste was perfected in the backroom of a deli owned by Richard Hellman, the founder.

His customers loved the mayonnaise so much that he started making bigger batches until he decided to get a trademark for the product in 1913. Hellman’s mayonnaise is now the most popular condiment in the markets.

Later, in 1922, Hellman decided to open the world’s biggest mayonnaise factory and started producing Hellman’s Real Mayonnaise.

Nutritional Breakdown of Hellman’s Mayonnaise

It comes as no surprise that Hellman’s mayonnaise is one of the most popular condiments and dips used in the keto diet. But why?

Below, we are going to give you the lowdown of the nutritional value of Hellman’s mayonnaise (per one serving of a 13 g tablespoon), how many net carbs it contains, and what makes it perfectly keto-friendly:

  • Calories: 90
  • Total Fat: 10 grams (100%)
  • Sodium: 90 milligrams
  • Total Carbs: 0 grams (of which, 0 g fiber)
  • Net Carbs: 0 grams (0%)
  • Protein: 0 grams

As you can tell, Hellman’s mayonnaise is the optimal food for the keto diet given that all of its calories come directly from fats. However, do the low-fat options carry the same nutritional benefit to the keto diet?

Hellman’s Light Mayonnaise

Although this seems to be the healthier option for many dieters, it is actually a worse mayo variant for us on the keto diet. Why? Let’s find out the nutritional value per tablespoon(*):

  • 50 calories
  • 5 g of fat
  • 120 mg of sodium
  • 1 g of net carbs
  • 0 g of protein

As you can see, although Hellman’s Light mayonnaise contains considerably fewer calories than Hellman’s Real Mayonnaise, it still contains those net carbs that we simply do not need in our keto diet!

Is Hellmann’s Mayonnaise Low Carb, Keto Friendly?

You’ve probably figured out by now that Hellman’s mayonnaise is keto-friendly, from its nutritional value to its valuable health benefits, you can’t really go wrong with the condiment.

You need to, however, make sure that you do opt for the high-fat varieties of Hellman’s mayo, such as Hellman’s Real Mayonnaise and Hellman’s Organic Mayonnaise. This is because the “healthier” low-fat varieties of Hellman’s actually contain starch as a binder, are highly processed, and contain certain elements of sugar.

Pro Tip: While mayonnaise can be keto-friendly, it’s important to balance macronutrients. Incorporating other nutrient-rich foods like vegetables, lean proteins, and healthy fats is crucial for a well-rounded diet.

Does Mayonnaise Have Any Health Benefits?

Contrary to popular belief, Hellman’s mayonnaise comes with a host of health benefits on top of its use as one of the best salad dressings to ever exist. People assume that this high-fat delicacy can lead to significant bodily defects and prevent weight loss.

However, those people are wrong. Let’s think of mayonnaise from its ingredient’s point of view; eggs, oil, salt, lemon juice concentrate, vinegar – all of which, in one way or another, actually provide us with overwhelming benefits that we simply look past because of the fatty nature of mayonnaise.

Let’s get right into it, shall we?

Benefits Your Skin

Who knew the key to healthy hair was mayonnaise? Mayonnaise is rich in egg yolks and soybean oil, both of which act as a natural emollient to keep your skin and your hair soft.

We’re not talking about consumption here, to be clear, we’re talking about actually rubbing mayonnaise on your skin, as weird as that may sound. Many beauty blogs and companies have agreed that mayonnaise works as a natural exfoliant to help cleanse your pores and soften your skin.

Bone Health

One tablespoon serving of Hellman’s Mayononnaise contains 22.5 mg of vitamin K (phylloquinone) which equates to 19% of the total daily requirement in men, and 25% for women.

Studies have revealed that phylloquinone has several mechanisms of modulating bone metabolism and positively affecting the calcium balance in the body, which is another essential mineral for bone health. (*)

Vitamin K is also a clotting factor and helps with the regulation of your blood’s coagulation systems, ensuring that your blood is healthy and prevents you from bleeding excessively. (*)

Strengthen Your Heart

One research paper from the American Journal of Clinical Nutrition has established that the vitamin E content in mayonnaise reduces your chances of a stroke by protecting your body against free-radical damage and preventing your healthy cholesterol (LDL) from being oxidized. Oxidized cholesterol can cause heart disease, and therefore eating mayo would help prevent this from happening. (*) (*)

The anti-oxidant effect of mayonnaise against free-radical cell damage helps prevent further DNA damage and can lead to cancer prevention.

High Fat

Mayonnaise contains a lot of fat. This makes it wonderfully keto-friendly.

However, good fats found in mayonnaise are actually healthy and help reduce your total cholesterol level. One tablespoon serving of mayonnaise, although insignificant in the long run, will go a long way in protecting your heart. (*)


The many fats in mayonnaise also act as an excellent source of omega-3, which provide the following benefits(*):

  • Mental Health Boost
  • Enhance Brain Function
  • Reduce Risk of Heart Disease
  • Decrease Inflammation

Sounds too good to be true, right?

Pro Tip: Navigating the keto diet successfully involves understanding the nuances of different foods, including condiments. Portion control, mindful eating, and experimenting with homemade options can contribute to a sustainable keto journey.

Making Homemade Keto-Friendly Mayonnaise

If you’re an avid DIY enthusiast, crafting your own keto-friendly mayonnaise is an exciting endeavor. Homemade mayo gives you control over ingredients, ensuring they align with your keto goals.

Simple DIY Recipe

Blend egg yolks, lemon juice, mustard, and avocado oil until emulsified. This straightforward recipe yields a creamy and keto-compliant mayo, perfect for enhancing your favorite dishes.

Other Keto-Friendly Condiment Alternatives

Apart from Hellman’s mayonnaise, there are several other condiments that align well with the keto diet. Avocado oil, olive oil, mustard, and certain hot sauces can add flavor to dishes without derailing your carb intake.

The Bottom Line

Yes, Hellman’s Real mayonnaise and the organic variety are keto-friendly. Their high-fat content makes them optimal for keto, and the fact they contain 0 grams of net carbs per serving makes this condiment fantastic for the keto diet.

However, if you are calorie-conscious and wanted to use the low-fat variety, you need to do so in moderation. Although Hellman’s Light mayonnaise contains only 1 gram of net carbs per serving, you may use 3-5 servings per day, unknowingly, and you’ll be through your net carb allowance before you’ve noticed!

Frequently Asked Questions

  1. Can I eat Hellmann’s Mayonnaise on a keto diet? Absolutely! Hellmann’s Mayonnaise is generally low in carbs and high in fats, making it a suitable choice for the keto diet.
  2. Is Hellmann’s Avocado Oil Mayonnaise better for keto? Yes, Hellmann’s Avocado Oil Mayonnaise offers the added benefits of heart-healthy fats and antioxidants, making it an excellent option for keto enthusiasts.
  3. Can I make keto-friendly coleslaw with Hellmann’s Mayonnaise? Certainly! Hellmann’s Mayonnaise can be the base for a delicious keto coleslaw. Just be mindful of other ingredients you add to maintain the overall carb content.
  4. Are there any preservatives in Hellmann’s Mayonnaise that I should be cautious of? While Hellmann’s Mayonnaise variants might contain preservatives, they are generally considered safe for consumption. Always read labels if you have specific concerns.
  5. Can Hellmann’s Mayonnaise help me stay in ketosis? Hellmann’s Mayonnaise, with its low carb content and high fat content, can be a helpful addition to your keto diet. Just remember to monitor your overall carb intake from all sources.
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