Does Mayonnaise Have Protein? + Other Related FAQs

Protein is an essential nutrient that everyone needs to stay healthy, which is why many people want to know how much protein their food contains even in condiments like mayonnaise.

You may be wondering if mayonnaise has protein and if mayonnaise is a good source of protein. I did the research, and here is what I found!

Does Mayonnaise Have Protein?

Mayonnaise does contain protein but mayonnaise is not considered an ideal source of protein. A cup of mayonnaise only contains about 2.1 grams of protein, which is very low compared to how many calories, fat, sodium, etc. mayonnaise contains. Moreover, you can only eat 1-3 tablespoons of mayonnaise safely a day, so you would only get 0.1-0.3 grams of fat.

Do you want to discover more about mayonnaise and mayonnaise’s nutritional value? Check out the rest of the article to learn more!

Is Mayonnaise A Source Of Protein?

Mayonnaise is not considered a source of protein because the actual protein mayonnaise contains is very low compared to other foods.

For instance, a cup of mayonnaise has roughly 2.1 grams of protein depending on the brand and type of mayonnaise you get.

However, the recommended daily serving of mayonnaise is only one tablespoon, meaning you only get about 0.1 grams of protein per tablespoon.

A cup of mayonnaise contains nearly 1500 calories, 165 grams of fat, 1400 milligrams of sodium, and more.

Therefore, you would end up eating a lot more calories, oils, fats, etc., from a cup of mayonnaise only to get 2.1 grams of protein, making mayonnaise an unideal protein source.

Why Does Mayonnaise Not Have Much Protein?

Despite being a product that contains egg yolks which are high in protein, mayonnaise typically does not have much protein because of the egg and oil ratio that mayonnaise often has.

100 grams of egg yolks have around 16.4 grams of protein, which is considered a large amount of protein for the given amount.

However, most mayonnaises contain a large amount of oil which dilutes the protein content of the egg, and most mayonnaise recipes will use much more oil than egg yolks.

For instance, one egg yolk that weighs 18 grams can be mixed with 250-ml of oil, and many mayonnaise recipes may call for a liquid acid like lemon juice or vinegar, further diluting the egg yolk’s protein content.

Therefore, the resulting protein content of mayonnaise is small because the egg yolk’s protein content gets stretched out, making mayonnaise be composed mostly of oil, fats, and calories.

Is Mayonnaise Good For Bodybuilding?

Is Mayonnaise Good For Bodybuilding?

Technically, mayonnaise is not good for bodybuilding because mayonnaise is not considered a healthy condiment.

Most people who are into bodybuilding focus on eating in a caloric surplus, which means they try to eat slightly more calories than their body needs.

However, these bodybuilders make sure that the foods they eat during a caloric surplus are nutritious, meaning the food has to be high in calories, vitamins, etc.

Mayonnaise is considered a calorically dense sauce that is high in fat, sodium, etc. since a single tablespoon of mayonnaise can contain over 100 calories, 10 grams of fat, and 88 milligrams of sodium.

Bodybuilders often opt for sauces that are healthier than mayonnaise since mayonnaise is not a beneficial source of protein and eating too much mayonnaise could deter a bodybuilder’s progress.

However, bodybuilders can eat mayonnaise if they wish to, but mayonnaise should not be the main part of a bodybuilder’s diet.

Can Athletes Eat Mayonnaise?

Generally, athletes do not eat mayonnaise because mayonnaise is high in fat and calories.

While athletes do need calories and fat to have enough energy to perform well athletically, mayonnaise is not an ideal source of fat, calories, or protein.

However, an athlete may choose to eat mayonnaise if they want to, but athletes should not make mayonnaise a part of their everyday diet.

Does Mayonnaise Make You Gain Weight?

Mayonnaise can make you gain weight since mayonnaise is one of the highest-fat and highest-calorie condiments available.

However, most healthy people will not notice a change in their weight if they only eat a tablespoon or so of mayonnaise in moderation.

Generally, mayonnaise only causes weight gain if you consume a large amount of mayonnaise regularly.

For instance, you would have to consume a cup of mayonnaise daily for a whole week to gain weight from mayonnaise, and most people will not be able to eat that much mayonnaise.

High Protein Alternatives To Mayonnaise

If you want a substitute for mayonnaise that is high in protein, you can opt for any of these alternatives:

  1. Greek Yogurt

Greek yogurt is a white yogurt with a thick and creamy texture similar to mayonnaise, but Greek yogurt boasts ten grams of protein per tablespoon.

While Greek yogurt tastes more like sour cream than mayonnaise, Greek yogurt’s flavor is mild enough to mimic mayonnaise when needed.

Therefore, Greek yogurt is best to use as a mayonnaise replacement if you need a dressing or sauce for egg salads, potato salads, and more.

  1. Hummus

While hummus is slightly grainier than mayonnaise, hummus is still a dense and thick spread that can replace mayonnaise in sandwiches. Plus, hummus contains roughly 1.2 grams of protein per tablespoon.

Hummus may not be an ideal dressing or sauce for salads that require mayonnaise, but hummus can be an excellent replacement for mayonnaise if you need a sauce to spread on sandwiches and wraps.

  1. Avocado

If you want the creamy and thick texture you get from mayonnaise, avocado is a good alternative. Additionally, avocado contains about 2 grams of protein per tablespoon.

However, you will not get the same mayonnaise-like taste from avocado since avocado has a slightly more distinct flavor when compared to mayonnaise.

Moreover, avocado has a brighter green hue than mayonnaise, meaning avocado’s color will stick out when used in a recipe.

Check out our other articles to learn if mayonnaise has garlic, if mayonnaise has carbs, and if mayonnaise has soy.


Mayonnaise does contain protein but mayonnaise only contains about 0.1 grams of protein per tablespoon, making mayonnaise a bad source of protein.

While mayonnaise is not ideal for both weight loss and weight gain, consuming mayonnaise in moderation will not negatively affect most people’s weight.

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