How Many Calories in Mayonnaise?
FoodIdentifier.comRegular mayonnaise has 680 calories per 100 grams, according to USDA FoodData Central (FDC ID 171009, salad dressing, mayonnaise, regular). One tablespoon (13.8g) has 94 calories. Mayonnaise is almost pure fat, with 74.8g fat per 100g, so small spoonfuls add calories to a meal very quickly.
🔬 Nutrition Facts — Per 1 tbsp (13.8g)
Source: USDA FoodData Central · 2026
🥗 Key Ingredients & Nutrients at a Glance
📊 Quick Facts
- •Per 100g: 680 calories | 74.8g fat | 635mg sodium
- •Per tbsp (13.8g): 94 calories | 10.3g fat — most common serving
- •Per tsp (4.6g): 31 calories | 3.4g fat
- •Light mayo: 238 cal/100g, 36 cal per tbsp — saves 58 calories per spoon
- •vs Mustard: Mustard is 60 cal/100g, 3 cal per tsp — saves 91 cal per tbsp
- •Fat: 74.8g per 100g — almost pure fat
- •Weight loss? ❌ Very calorie-dense — swap for light mayo or mustard
- •Best tip: Measure with a spoon, not a knife — a spread can be 200+ calories
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Mayonnaise Nutrition Facts — Per 100g (USDA FDC 171009)
| Nutrient | Per 100g |
|---|---|
| Calories | 680 kcal |
| Protein | 0.96 g |
| Total Fat | 74.8 g |
| Total Carbohydrate | 0.57 g |
| Dietary Fiber | 0 g |
| Total Sugars | 0.57 g |
| Sodium | 635 mg |
| Cholesterol | 42 mg |
| Vitamin K | 163 mcg |
Mayonnaise Calories by Serving
Serving values are calculated from the per-100g data above multiplied by serving weight.
| Serving | Weight | Cal | Protein | Fat | Carbs | Fiber | Sugar | Sodium |
|---|---|---|---|---|---|---|---|---|
| 1 tablespoon | 13.8g | 94 | 0.1g | 10.3g | 0.1g | 0g | 0.1g | 88mg |
| 1 teaspoon | 4.6g | 31 | 0g | 3.4g | 0g | 0g | 0g | 29mg |
| 1 cup | 220g | 1,496 | 2.1g | 164.6g | 1.3g | 0g | 1.3g | 1,397mg |
Mayonnaise vs Light Mayo vs Mustard — Calorie Comparison
Swapping regular mayo for light mayo or mustard is one of the easiest ways to cut calories from sandwiches and salads.
| Condiment | Per 100g Cal | Per Tbsp Cal | Fat per 100g |
|---|---|---|---|
| 🥫 Regular mayo (FDC 171009) | 680 kcal | 94 kcal (13.8g) | 74.8g |
| 🥫 Light mayo (FDC 173594) | 238 kcal | 36 kcal (15g) | 22.2g |
| 🟡 Yellow mustard (FDC 172234) | 60 kcal | 3 kcal per tsp (5g) | — |
Mayonnaise and Weight Loss — Smarter Swaps
Mayonnaise is one of the most calorie-dense condiments at 680 calories per 100g. A single tablespoon adds 94 calories and 10.3g fat to a sandwich, and a knife spread can be 200+ calories. The easiest swap is light mayonnaise at 36 calories per tablespoon (saving 58 calories per spoon), or yellow mustard at just 3 calories per teaspoon (saving 91 calories per tablespoon). If you must use regular mayo, measure it with a tablespoon rather than spreading with a knife. For a whole-food alternative, mashed avocado provides creaminess with fiber and healthy fats. This is not medical advice — talk to your doctor.
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Try Free Food Scanner →📋 Nutrition data based on USDA FoodData Central. Values may vary by brand, preparation method, and serving size. Not a substitute for professional medical or dietary advice. Always consult a registered dietitian for personalized nutrition guidance.