I firmly believe that some pantry staples, like mayonnaise, are indispensable. While traditional mayo does not fit the low-carb, keto lifestyle, some versions of homemade and store-bought mayo are.
Mayo is a versatile ingredient that effortlessly elevates the flavors of different dishes; think salads, sandwiches, dips, and dressings. The best thing about mayo is that you can customize it to suit your tastes and dietary needs.
Join me in discovering crucial nutritional details about mayo. I will answer the most popular questions about mayo in the low-carb, keto community, including: Is Mayo low-carb or keto? Brace yourself for some mind-blowing facts!
Table of Contents
Is Mayo Low Carb?
Yes, mayonnaise can be low-carb if made with oil, eggs, vinegar, or lemon juice, which are relatively low in carbohydrates. However, some store-bought mayo brands have added sugars or starches that increase their carb count. Stick to no-sugar mayo brands if you can't make your own at home.
In a low-carb diet, the primary focus is to eat foods low in carbs, high in proteins, fiber, and healthy fats. You can control the carb content in mayo and enjoy it on a low-carb diet if made from low carb ingredients.
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How Many Carbs In Mayo?
100 g of low carb mayo with common ingredients like eggs, oil, vinegar, or avocado contains 0.57 g net carbs. This translates to less than 1 gram per tablespoon, which is negligible and safe for a strict low-carb diet. You can enjoy a couple of tablespoons of traditional mayo on the most restrictive low-carb diet that recommends 20-50g daily carb intake (at IRBAC, we follow a 20-150g carb intake) without compromising your dietary goals.
Nutritional Information of Mayo
To understand the carbs in mayonnaise, we must analyze its nutritional profile. Here is a breakdown of the nutritional content in 100 g of regular mayo according to USDA FoodData Central:
| Nutritional Information of Regular Mayo (per 100 g) | Value |
|---|---|
| Carbohydrates | 0.57g |
| Sugar | 0.57g |
| Dietary fiber | 0g |
| Protein | 0.96g |
| Fats | 74.8g |
| Saturated fat | 11.7g |
| Cholesterol | 42mg |
| Fiber | 0g |
| Vitamin A | 16 mcg |
| Vitamin C | 0.0mg |
| Vitamin D | 0.2 mcg |
| Iron | 0.21mg |
| Calcium | 8mg |
| Potassium | 20mg |
Can I Eat Mayo On A Low-Carb Diet?
Yes, you can eat mayo on a low-carb diet if it is made from low carb ingredients. It is a perfectly creamy condiment that you can enjoy in various ways. Use it as a creamy salad dressing, a sandwich spread, and a dip or dressing for grilled and crispy baked meats. I recommend making mayo yourself to control the flavors and carb content. All you need is a food processor and simple ingredients.
Check out my Paleo Mayo Recipe. Remember that commercial mayo made with standard ingredients like eggs, vegetable oil, lime juice, and vinegar may also contain sugar due to its added flavor, sweetened like specialty or gourmet mayonnaise. Double-check the ingredients list to ensure there aren't any hidden sugars. Check out my guide for top tips for reading labels on a low-carb diet.
Can I Eat Mayo On A Keto Diet?
Yes, mayonnaise is one of the best creamy keto condiments out there if it is made with keto-friendly ingredients. A ketogenic diet primarily provides the body with 5-10% of calories from carbs to use ketones and fat for energy. This is about 40 g of carbs from a 2000-calorie daily requirement.
Use homemade keto mayonnaise in keto recipes as a creamy dressing for keto salads. Add a dip for your favorite roasted or grilled vegetables and spread it on keto sandwiches and wraps.
Making mayo at home allows you to use your ingredients of choice. For example, some people prefer only to use cage-free eggs, a blend of oils, and seasonings like rosemary extract to make delicious keto mayo.
If you must buy mayo from the store, pick a low-carb mayonnaise brand with minimum or zero added sugars and starches for a smooth keto journey. Read the ingredient label keenly to avoid compromising your keto macronutrient goals.
What Makes Mayo Low-Carb or Keto?
Low-carb mayonnaise is a condiment with healthy ingredients suitable for low-carb and keto diets. However, if you use store bought mayo, you must read the list carefully to avoid high-carb ingredients that may throw you off your low-carb diet goals.
Some ingredients to avoid include added sugars like high-fructose corn syrup or table sugar, modified food starch used as thickeners or stabilizers, wheat flour or grain-based additives, fillers, and thickeners. The most popular fillers and thinners to avoid are dextrose and maltodextrin. Pick a brand that has minimal or no fillers and thickeners.
In addition to hidden sugars, starches, and other high-carb ingredients, you should focus on the type of oil used to make the mayo. Opt for healthier oil options like avocado oil, canola oil, olive oil, or soybean oil.
Best Mayo Brands
Some of the best mayo brands that cater to low-carb dieters include:
- Primal Kitchen avocado oil mayo: This brand offers a popular low-carb mayo option made with avocado oil and organic ingredients. It typically contains zero grams of carbs per serving.
- Chosen Foods avocado oil mayo: Another avocado oil-based mayo option, Chosen Foods, offers a low-carb version of mayo with no added sugars or artificial ingredients.
- Sir Kensington's avocado oil mayo: Sir Kensington's offers a range of mayo flavors, including an avocado oil-based version that is zero carbs and made with high-quality ingredients.
- Duke's mayonnaise: While not explicitly marketed as low-carb, Duke's Mayo is naturally low in carbs and contains no added sugars.
- Kewpie vegetable oil mayonnaise: From Japan, it is made with high-quality ingredients, does not contain sugar, and has zero carbs.
Healthy Low-Carb Mayo Recipes
Low-carb or keto-friendly mayo is a superb ingredient and condiment for several keto meals. I use my Homemade Mayo in several other recipes to enhance their flavor profile and stay low carb.
Bottom Line: Mayo Is Low-carb and Keto-friendly
Mayo, made with low-carb ingredients, has negligible amounts of carbs and thus is suitable for the low-carb lifestyle. Make your keto-friendly mayo at home with awesome keto meals, or use low-carb store-bought varieties.
Homemade mayo has healthier ingredients than store-bought brands that tend to have sugar additives and artificial preservatives. If you must buy from the store, look for keto mayo brands and double-check the ingredients list to ensure it has no hidden sugars or starches. Better yet, look for keto mayo options made with healthy oils like avocado, canola, and regular sunflower oil.
FAQs
The choice of oil is a matter of personal preference. You can use any healthy oil like avocado, canola, sunflower, or soybean. If you don't mind the flavor of coconut oil, try it as well.
Yes, tuna salad with low carb mayo is a perfect salad to enjoy on a low-carb diet. The ingredients are all in carbs and fit perfectly to any restrictive diet.
Keto mayonnaise will not kick you out of ketosis as it is high in fats and low in carbs.
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