Is Fat-Free Mayo Good for a Diet?

Fat-free mayo is a healthy substitute for regular mayo.
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People working to lose weight are always looking for ways to cut out calories. Using fat-free mayo instead of regular mayonnaise can certainly help you avoid some calories. When you consume fewer calories than you burn, you will lose weight. Fat-free mayo contains fewer calories than regular mayo and can be used to add flavor to many foods.

Nutrition Facts

Fat-free mayonnaise not only contains zero fat and cholesterol, it is also low in calories. One tablespoon of fat-free mayo contains just 11 calories. It contains fewer than 2 g of carbohydrates and 1 g of sugar. It also contains some vitamins and minerals, such as calcium, potassium, magnesium and vitamins A and K. Regular mayonnaise contains 90 calories per serving. It also contains 10 g of fat and 50 mg of cholesterol.



A diet high in fat and cholesterol can lead to heart disease by increasing your blood cholesterol levels. When you substitute fat-free options of your favorite foods, you can reduce the overall fat content of your diet, which can improve your health. In general, foods that come from animal sources contain both saturated fats and cholesterol. Fat-free mayonnaise contains so little egg yolk that the fat and cholesterol that it contributes is insignificant to your total daily intake. In a 30-ounce container of fat-free mayonnaise, egg yolks make up less than 2 percent of the ingredients. Water, vinegar, cornstarch, high fructose corn syrup and soybean oil are the primary ingredients. In contrast, a container of full-fat mayo lists eggs and egg yolks are the third and fourth ingredients.


Calories and Fat-Free Mayo

Reducing the fat in mayo leads to a reduction in calories. Macronutrients provide a specific number of calories per gram. For carbohydrates and proteins, this is 4 calories per gram. However, fat provides more than double this amount at 9 calories per gram. For this reason, when you reduce fat, you also reduce calories.

Using Fat-Free Mayo

Fat-free mayo can do more than just add flavor to your favorite sandwich. Use it to make a nutritious and delicious salad dressing by combining it with mustard and spices. Substitute fat-free mayo for cheese on an egg sandwich. Using fat-free mayo instead of a more fattening spread in any food will help you reduce your fat and calorie intake.