Low Calorie Mayonnaise – Lose Weight By Eating

Have you ever found yourself staring at that jar of mayonnaise in your fridge, calculating if the creamy goodness is worth the calorie splurge? I’ve been there too. As someone who loves sandwiches, salads, and pretty much anything that tastes better with a dollop of mayo, I refused to believe that I had to give up this staple condiment to maintain a healthy weight. That’s when I discovered the wonderful world of low-calorie mayonnaise options that don’t sacrifice flavor for nutrition.

In this article, I’ll share everything I’ve learned about making and buying low-calorie mayonnaise that will keep your taste buds happy while helping you reach your weight loss goals. From homemade recipes to store-bought recommendations, nutrition facts, and creative ways to use it—I’ve got you covered!

Why Traditional Mayonnaise Is So Calorie-Dense

Before we dive into healthier alternatives, let’s understand why traditional mayonnaise packs such a caloric punch. Regular mayonnaise typically contains:

• Oil: Makes up 70-80% of mayonnaise by volume (usually soybean, canola, or olive oil)
• Egg yolks: The emulsifier that holds everything together
• Vinegar or lemon juice: Adds tanginess
• Seasonings: Usually mustard, salt, and sometimes sugar

The main culprit behind mayo’s high calorie count is oil. With about 120 calories per tablespoon, oil contributes most of the 90-100 calories found in a tablespoon of traditional mayonnaise.

Here’s how traditional mayonnaise compares to other common condiments:

As you can see, mayonnaise tops the list in both calories and fat content. But don’t worry—I’ve got plenty of ways to enjoy the creamy goodness without derailing your weight loss journey.

The Benefits of Switching to Low-Calorie Mayo

Making the switch to a lower-calorie mayonnaise option can have a significant impact on your daily calorie intake, especially if you’re a mayo enthusiast like me. Here are some benefits I’ve experienced:

1. Effortless calorie reduction: By replacing regular mayo with a low-cal version, you can save 40-80 calories per serving without changing your eating habits.
2. Better macronutrient balance: Many low-calorie options have improved fat profiles with less saturated fat and more heart-healthy fats.
3. Easier portion control: With fewer calories per serving, you can be more liberal with your portions (though moderation is still key).
4. Versatility in cooking: Low-calorie mayonnaise works just as well in recipes as traditional versions, allowing you to lighten up your favorite dishes.

Let’s look at the potential calorie savings over time:

*Based on the 3,500 calorie deficit = 1 pound of weight loss equation, without accounting for metabolic adaptations.

Homemade Low-Calorie Mayonnaise Recipes

While store-bought options are convenient, nothing beats the fresh taste and customizability of homemade mayo. Here are three of my favorite low-calorie mayonnaise recipes that have become staples in my kitchen.

Basic Low-Calorie Mayo (45 calories per tablespoon)

Ingredients:

• 1 whole egg (instead of just yolks)
• 1/2 cup light olive oil (instead of 1 cup used in traditional recipes)
• 1/4 cup Greek yogurt (0% fat)
• 1 tablespoon white vinegar or lemon juice
• 1 teaspoon Dijon mustard
• 1/4 teaspoon salt
• Pinch of white pepper (optional)

Instructions:

1. In a food processor or blender, combine the egg, mustard, vinegar or lemon juice, salt, and pepper.
2. With the machine running, gradually add the oil in a very slow, steady stream until the mixture begins to thicken.
3. Once all the oil is incorporated, add the Greek yogurt and pulse until smooth.
4. Taste and adjust seasonings as needed.
5. Transfer to an airtight container and refrigerate for at least 1 hour before using.
6. Keeps for about 1 week in the refrigerator.

Ultra-Light Aquafaba Mayo (Vegan, 35 calories per tablespoon)

Aquafaba, the liquid from canned chickpeas, makes an excellent egg substitute in mayonnaise and helps cut calories even further.

Ingredients:

• 3 tablespoons aquafaba (liquid from canned chickpeas)
• 1 teaspoon white vinegar
• 1/2 teaspoon Dijon mustard
• 1/4 teaspoon salt
• 1/3 cup light olive oil
• 1/4 cup unsweetened almond milk yogurt
• 1 teaspoon lemon juice

Instructions:

1. In a tall container suitable for an immersion blender, combine the aquafaba, vinegar, mustard, and salt.
2. Blend with an immersion blender for about 30 seconds until foamy.
3. While blending continuously, gradually drizzle in the oil until the mixture emulsifies and thickens.
4. Add the almond milk yogurt and lemon juice, then blend until smooth.
5. Refrigerate in an airtight container for at least 2 hours before using.
6. Keeps for about 5 days in the refrigerator.

Greek Yogurt Mayo (25 calories per tablespoon)

This ultra-light option uses minimal oil and relies on Greek yogurt for creaminess.

Ingredients:

• 1 cup Greek yogurt (0% fat)
• 2 tablespoons light olive oil
• 1 tablespoon lemon juice
• 1 teaspoon Dijon mustard
• 1/2 teaspoon garlic powder
• 1/4 teaspoon salt
• 1/8 teaspoon white pepper

Instructions:

1. Combine all ingredients in a food processor or blender.
2. Process until smooth and well-blended.
3. Taste and adjust seasonings as needed.
4. Transfer to an airtight container and refrigerate for at least 1 hour before using.
5. Keeps for about 10 days in the refrigerator.

Pro tips for homemade mayo success:

• Use room temperature ingredients for better emulsification
• Add oil VERY slowly—this is crucial for proper texture
• If your mayo breaks (separates), you can rescue it by whisking a new egg in a clean bowl and slowly adding the broken mixture to it
• Customize with herbs, spices, or garlic for endless variations

Store-Bought Low-Calorie Mayonnaise Options

Not everyone has the time or inclination to make homemade mayo. Thankfully, there are plenty of excellent store-bought options that deliver on both taste and nutrition. I’ve personally tested dozens of brands and here are my top picks:

Best Overall Low-Calorie Mayonnaise Brands

*Taste ratings based on my personal experience and extensive testing

My personal favorites:

• For everyday use: Hellmann’s Light Mayonnaise
• For strict diets: Kraft Fat Free Mayo (mixed with Greek yogurt for better texture)
• For special occasions: Primal Kitchen Avocado Oil Mayo

When shopping for low-calorie mayo, I recommend checking:

• The ingredients list (shorter is generally better)
• Fat content and type (some brands replace fat with excess sugar or additives)
• Protein content (higher protein options can be more satisfying)
• Price per serving (some specialty brands can be quite pricey)

Creative Ways to Use Low-Calorie Mayo in Weight Loss Meals

Low-calorie mayonnaise isn’t just for sandwiches! I’ve discovered countless ways to incorporate this versatile condiment into healthy, weight-loss friendly meals. Here are some of my favorite uses:

Protein-Packed Tuna Salad

Ingredients:

• 1 can tuna in water, drained
• 2 tablespoons low-calorie mayonnaise
• 1 tablespoon Greek yogurt
• 1/4 cup diced celery
• 2 tablespoons diced red onion
• 1 tablespoon fresh lemon juice
• Salt and pepper to taste

Mix everything together and serve on a bed of greens or with whole grain crackers for a high-protein, low-calorie meal that keeps me full for hours.

Healthy Coleslaw

Traditional coleslaw can be a calorie bomb, but my lightened-up version is just as delicious:

Ingredients:

• 4 cups shredded cabbage (mix of green and purple)
• 1 cup shredded carrots
• 3 tablespoons low-calorie mayonnaise
• 2 tablespoons apple cider vinegar
• 1 tablespoon Dijon mustard
• 1 teaspoon honey or sweetener of choice
• Salt and pepper to taste

Combine the dressing ingredients, pour over the vegetables, and let sit for at least 30 minutes before serving. This makes a perfect side dish for grilled proteins.

Creamy Salad Dressings

Low-cal mayo makes an excellent base for homemade salad dressings that blow store-bought versions out of the water:

Ranch Dressing:

• 1/4 cup low-calorie mayonnaise
• 1/4 cup Greek yogurt
• 1 tablespoon fresh lemon juice
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• 1 tablespoon fresh chopped chives
• 1 tablespoon fresh chopped parsley
• Salt and pepper to taste
• Milk or water to thin as needed

Green Goddess Dressing:

• 1/4 cup low-calorie mayonnaise
• 1/4 cup Greek yogurt
• 1/4 cup fresh herbs (parsley, basil, tarragon)
• 1 clove garlic
• 1 tablespoon lemon juice
• Salt and pepper to taste

Lightened-Up Deviled Eggs

Ingredients:

• 6 hard-boiled eggs
• 2 tablespoons low-calorie mayonnaise
• 1 tablespoon Greek yogurt
• 1 teaspoon Dijon mustard
• 1 teaspoon white vinegar
• Paprika for garnish
• Salt and pepper to taste

Cut eggs in half, remove yolks, and mix with remaining ingredients. Pipe the filling back into the egg whites for a protein-rich snack that’s perfect for meal prep.

Mayo as a Marinade Base

One of my favorite cooking hacks is using mayonnaise as a marinade for lean proteins. The mayo keeps meat moist while delivering flavor without excess oil. Try this with chicken breast before grilling:

Simple Mayo Marinade:

• 2 tablespoons low-calorie mayonnaise
• 1 teaspoon garlic powder
• 1 teaspoon paprika
• 1/2 teaspoon dried herbs (thyme, oregano, or rosemary)
• Salt and pepper to taste

Coat chicken breasts thinly with the mixture and let sit for at least 30 minutes before grilling or baking. The result is incredibly juicy chicken with minimal added calories.

Nutrition Comparison: Regular vs. Low-Calorie Mayonnaise

Understanding the nutritional differences between regular and low-calorie mayonnaise can help you make informed choices. Here’s a detailed breakdown:

Key insights from this comparison:

1. Calorie and fat reduction: The most obvious benefit of low-calorie mayonnaise is the significant reduction in calories and fat, which can range from 50-90% less than regular mayo.
2. Sodium trade-off: Many commercial light and fat-free mayonnaise products compensate for reduced fat by increasing sodium content, sometimes by up to 250%.
3. Additive increase: As fat decreases, the number of additives typically increases, particularly in fat-free versions which need stabilizers and thickeners to maintain a mayonnaise-like texture.
4. Protein boost: Homemade versions using Greek yogurt offer the added benefit of protein, which is absent in most commercial options.
5. Sugar content: Fat-free versions often contain added sugars to improve flavor, something to be aware of if you’re watching your sugar intake.

When choosing a low-calorie mayonnaise option, consider which nutritional factors are most important for your specific dietary needs. If sodium is a concern, homemade versions allow you to control salt levels. If you’re strictly counting calories, a fat-free option might be best. For a balance of taste, texture, and nutrition, light mayonnaise or a homemade Greek yogurt version typically offers the best compromise.

Tips for Incorporating Low-Calorie Mayo into a Weight Loss Diet

After years of experimenting with different weight loss approaches, I’ve found that sustainable weight loss comes from making small, manageable changes rather than drastic restrictions. Here’s how I incorporate low-calorie mayonnaise into my balanced weight loss plan:

Portion Control Strategies

Even with low-calorie versions, mayonnaise should be consumed mindfully:

• Use measuring spoons until you can eyeball portions accurately
• Try the “spread thin” technique—spread mayo on bread with the back of a spoon to distribute it evenly with less product
• Pre-portion mayo into silicone ice cube trays (1 Tbsp per cube) and freeze for easy portion control
• Mix equal parts low-cal mayo and Greek yogurt for an even lighter option with better spreadability

Meal Planning with Low-Calorie Mayo

Here’s a sample day of meals incorporating low-calorie mayonnaise while maintaining a calorie deficit:

Breakfast:

• Avocado toast with a thin spread of herb-infused low-cal mayo
• Hard-boiled egg
• Fresh fruit

Lunch:

• Tuna salad (made with 1 Tbsp low-cal mayo + 1 Tbsp Greek yogurt)
• Mixed greens
• Cherry tomatoes
• Whole grain crackers

Snack:

• Sliced vegetables with Green Goddess dip (2 Tbsp low-cal mayo + herbs)

Dinner:

• Grilled chicken breast (marinated with low-cal mayo marinade)
• Lightened-up coleslaw
• Roasted sweet potatoes

Total calories: Approximately 1,400-1,600 (depending on portions)

Storage and Shelf Life

To maximize the shelf life of your low-calorie mayonnaise:

• Store homemade versions in airtight glass containers rather than plastic
• Keep mayo at the back of the refrigerator where temperature is most stable
• Label with the date made (homemade mayo typically lasts 5-7 days)
• Never double-dip utensils to prevent contamination
• Do not freeze commercial mayonnaise as it will separate (though homemade mayo cubes as mentioned above can work for cooking purposes)

Smart Swaps and Complementary Ingredients

Sometimes, you can reduce the amount of mayo needed by combining it with other flavorful, lower-calorie ingredients:

• Mashed avocado (25% mayo, 75% avocado works well for sandwiches)
• Hummus (excellent as a mayo replacement in wraps)
• Mustard (mix with a smaller amount of mayo for a bold, low-cal spread)
• Pesto (mix with mayo for an herb-infused spread with less calories)
• Greek yogurt (can replace up to 75% of mayo in most recipes)

Common Questions About Low-Calorie Mayonnaise

Over the years, I’ve received many questions about low-calorie mayonnaise from readers trying to lose weight. Here are answers to the most frequently asked questions:

Q: Is low-calorie mayonnaise actually healthy?

A: “Healthy” depends on your definition and dietary needs. Low-calorie mayonnaise can be a better choice for weight loss due to reduced calories and fat. However, some brands replace fat with processed ingredients. The healthiest options are typically homemade versions or those with minimal, recognizable ingredients.

Q: Will switching to low-calorie mayo really help me lose weight?

A: By itself, switching to low-calorie mayonnaise won’t cause dramatic weight loss. However, as part of an overall calorie reduction strategy, it can help create a calorie deficit without sacrificing foods you enjoy. Small changes add up over time—saving 50-80 calories per serving of mayo can translate to several pounds of weight loss over a year if you use mayo frequently.

Q: Can I use low-calorie mayo in cooking and baking?

A: Yes, with some considerations. Low-fat and fat-free versions may not perform exactly like full-fat mayo in heated applications. They work well in cold applications like dips and dressings, but in baking or hot dishes, they sometimes separate. For baking, I recommend testing with small batches first or using a 50/50 mix of regular and low-calorie mayo.

Q: Is homemade low-calorie mayo safe to eat?

A: Homemade mayonnaise contains raw egg, which carries a small risk of salmonella. To minimize risk, use the freshest eggs possible, keep your mayo refrigerated, and consume within 5-7 days. For completely egg-free options, try the aquafaba recipe mentioned earlier in this article. Pregnant women, young children, elderly individuals, and immunocompromised people should avoid raw egg products.

Q: Which tastes closest to regular mayonnaise?

A: In my extensive taste testing, Hellmann’s Light Mayonnaise and Primal Kitchen Avocado Oil Mayo offer the closest taste and texture to traditional mayonnaise. For homemade versions, the basic low-calorie recipe with a 50/50 mix of oil and Greek yogurt provides the most authentic mayo experience.

Q: How can I make low-calorie mayo more flavorful?

A: Enhance flavor with additions like:

• Fresh herbs (dill, basil, tarragon, chives)
• Roasted garlic
• Lemon zest
• Smoked paprika
• Sriracha or hot sauce
• Dijon or whole grain mustard
• Capers (minced)
• Fresh ground pepper

These add negligible calories while significantly boosting flavor, helping you use less mayo overall.

Conclusion: Enjoying Mayo While Reaching Your Weight Loss Goals

Throughout my weight loss journey, I’ve learned that deprivation rarely leads to sustainable results. Finding ways to enjoy the foods you love while creating a calorie deficit is often more effective for long-term success.

Low-calorie mayonnaise represents the perfect balance—it allows you to enjoy the creamy, rich taste you love while supporting your weight loss goals. Whether you choose store-bought options or make your own at home, this simple swap can make a meaningful difference in your daily calorie intake without feeling like a sacrifice.

Remember that weight loss is a personal journey, and what works best for one person may not work for another. Experiment with different brands and recipes until you find your perfect match, and don’t be afraid to get creative with flavors and uses.

By making mindful choices about your condiments and learning to use them strategically, you can create delicious meals that nourish your body and support your health goals. That’s what “lose weight by eating” is truly about—finding joy in food while caring for your body.

What’s your favorite way to use low-calorie mayonnaise? I’d love to hear your creative ideas and success stories in the comments below!