Mayonnaise, or mayo, is a creamy yellowish-white condiment that is often served cold with sandwiches or used as a base for salad dressings and sauces. It is used around the world on a regular basis, which may make you wonder if mayo is safe to eat on a gluten-free diet. In this article, we will discuss whether or not the most popular brands of mayonnaise are gluten-free, as well as the healthier alternatives to traditional mayonnaise. Let’s dig in!
Mayonnaise is considered gluten-free, as none of the traditional ingredients contain gluten. However, those with celiac should avoid mayonnaise that is made with malt vinegar. Malt vinegar is derived from barley, a gluten-containing grain. Hellmann’s, one of the most popular brands of mayonnaise, is gluten-free. Healthier gluten-free alternatives include Primal Kitchen Avocado Oil Mayo and Chosen Food Avocado Oil Mayo.
While a gluten-free diet may seem like a trend right now, it is important that only those with diagnosed celiac disease follow a gluten-free diet because many nutritional deficiencies can develop from the lack of wheat, varieties and derivatives of wheat, rye, barely, brewers yeast, wheat starch, and more.
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Is Mayo Healthy?
For years, we have been told to “hold the mayo,” as it is filled with artery clogging saturated fat. But is it really as bad as they say it is?
There is no doubt that mayo is high in fat. One cup contains 1,440 calories, 160 grams of fat, and 24 grams of saturated fat. It also contains nearly half of your daily recommended amount of sodium. However, it is an excellent source of vitamins E and K. Vitamin E is a powerful antioxidant that helps protect your cells from damage. It also helps your body use vitamin K and repair muscle cells.
You might be wondering why people would continue to consume mayo if it is so high in fat and calories. Surely there must be a healthier way to get in your vitamins E and K. There is, but because mayo is so high in fat and calories, it brings a lot of flavor to the dish it is being used in. Tuna and chicken salads are popular dishes that are often drowning in mayo. That does not mean that you cannot eat those dishes anymore, it just means that next time you may want to use less mayo or substitute traditional mayo for one of the healthier alternatives we will discuss later in this article.
Popular Brands Of Mayo
Hellmann’s Real Mayonnaise
This brand has been around for over 100 years and still remains committed to “bring out the best” by using real, simple ingredients.
This brand is gluten-free and certified kosher.
These are the ingredients found in Hellmann’s Real Mayonnaise:
- Soybean oil
- Water
- Whole eggs and egg yolks
- Distilled vinegar
- Salt
- Sugar
- Lemon juice concentrate
- Calcium disodium edta (used to protect quality)
- Natural flavors
Here is some important nutritional information to note for this brand (per 1tbsp serving):
- Calories: 90
- Total fat: 13g
- Cholesterol: 5mg
- Sodium: 90mg
- Total carbs: 0g
- Protein: 0g
Kraft Real Mayonnaise
This family favorite brand of mayo adds a light flavor and creamy texture to all types of dishes. It is made with quality ingredients, so you can feel good about adding this mayonnaise to all your favorite dishes.
Kraft foods has a policy of clearly disclosing any gluten-containing ingredients on the label. Therefore, if you do not see any obvious gluten-containing ingredients, the product does not contain any. While this brand of mayo does not contain any gluten-ingredients, it may be subject to gluten cross-contamination in processing.
These are the ingredients found in Kraft Real Mayonnaise:
- Soybean oil
- Water
- Eggs
- Vinegar
- Contains 2% or less of sugar, salt, egg yolks, natural flavor (contains mustard), lemon juice concentrate, calcium disodium edta (to protect flavor), dried garlic, dried onions, paprika
Here is some important nutritional information to note for this brand (per 1tbsp serving):
- Calories: 90
- Total fat: 10g
- Cholesterol: less than 5mg
- Sodium: 70mg
- Total carbs: 0g
- Total sugars: 0g
- Protein: 0g
Kraft Miracle Whip
Miracle Whip delivers the perfect fusion of flavors with a bold, tangy taste that is unlike anything else. It is known for kicking sandwiches up a notch, but this versatile ingredient can also be used to make tangy salad dressings and even chocolate cakes.
Kraft foods has a policy of clearly disclosing any gluten-containing ingredients on the label. Therefore, if you do not see any obvious gluten-containing ingredients, the product does not contain any. While this product does not contain any gluten-ingredients, it may be subject to gluten cross-contamination in processing.
These are the ingredients found in Kraft Miracle Whip:
- Water
- Soybean oil
- High fructose corn syrup
- Vinegar
- Modified cornstarch
- Eggs
- Salt
- Natural flavor
- Mustard flour
- Potassium sorbate (as a preservative)
- Paprika
- Spice
- Dried garlic
Here is some important nutritional information to note for this brand (per 1tbsp serving):
- Calories: 40
- Total fat: 3.5g
- Cholesterol: less than 5mg
- Sodium: 95mg
- Total carbs: 2g
- Total sugars: 1g
- Protein: 0g
Lee Kum Kee Sriracha Mayo
This sauce is creamy with a hit of spiciness. It is perfect for marinades, sandwiches, dips, and more!
This product is gluten-free.
These are the ingredients found in Lee Kum Kee Sriracha Mayo:
- Mayonnaise (soybean oil, water, egg yolks, distilled vinegar, contains less than 2% of salt, sugar, lemon juice concentrate, caldium disodium edta added to protect flavor, spice, natural flavors)
- Sriracha chili sauce (red chili, distilled vinegar, sugar, dehydrated garlic, salt, red chili powder, acetic acid, xanthan gum, potassium sorbate sodium bisulfate added as preservatives)
Here is some important nutritional information to note for this brand (per 1tbsp serving):
- Calories: 90
- Total fat: 10g
- Cholesterol: 10mg
- Sodium: 210mg
- Total carbs: 1g
- Total sugars: 1g
- Protein: 0g
Truff Spicy Truff Mayo
This delightfully spicy mayo is begging to be spread on everything – sandwiches, wraps, you name it. This product is the perfect blend of the finest ingredients that enhances your food without overpowering it.
This brand of spicy mayo is gluten-free.
These are the ingredients found in Truff’s Spicy Truff Mayo:
- Mid oleic sunflower oil
- Red jalapeno
- Organic egg yolks
- Organic distilled white vinegar
- Jicama juice concentrate
- Organic whole eggs
- Salt
- Water
- Organic mustard (organic distilled vinegar, water, organic mustard seed, salt, organic spices)
- Organic garlic powder
- Black truffle oil concentrate
- Organic lemon juice concentrate
- Organic cumin
- Black truffle (tuber melanosporum)
- Organic rosemary extract
- Mustard oil
Here is some important nutritional information to note for this brand (per 1tbsp serving):
- Calories: 90
- Total fat: 10g
- Sodium: 150mg
- Total carbs: 1g
- Protein: 0g
Healthier Alternatives To Traditional Mayonnaise
As we discussed, traditional mayo is packed with fat and calories. As a result of that, if you are someone who enjoys mayo on a regular basis, you may want to consider trying one of these healthier alternatives:
Primal Kitchen Avocado Oil Mayo
This brand takes us back to our primal roots – pure, nutritious, real-food ingredients with no artificial colors, preservatives or additives. All of the fine ingredients are whipped into that full, rich classic mayo taste you love.
This brand is gluten-free, dairy-free, soy-free, ketogenic, paleo, certified kosher, and whole30 approved.
These are the ingredients found in Primal Kitchen Avocado Oil Mayo:
- Avocado oil
- Organic eggs
- Organic egg yolks
- Organic vinegar
- Sea salt
- Organic rosemary extract
Here is some important nutritional information to note for this brand (per 1tbsp serving):
- Calories: 100
- Total fat: 12g
- Cholesterol: 15mg
- Sodium: 125mg
- Total carbs: 0g
- Total sugars: 0g
- Protein: 0g
Thrive Market Vegan Mayonnaise
This vegan mayonnaise brings a plant-based twist to the traditional spread by simply swapping eggs and canola for bean protein and avocado oil. It is rich, tangy, and creamy just like the real thing only this one is better for you.
This brand is gluten-free, dairy-free, vegan, certified kosher, soy-free and non-GMO.
These are the ingredients found in Thrive Market Vegan Mayonnaise:
- Avocado oil
- Organic chickpea broth
- Organic distilled vinegar
- Organic sugar
- Water
- Fava bean protein powder
- Salt
- Less than 1% of organic rosemary extract, mustard flour, modified acacia gum, organic guar gum, xanthan gum, organic sunflower lecithin, citric acid
Here is some important nutritional information to note for this brand (per 1tbsp serving):
- Calories: 90
- Total fat: 10g
- Cholesterol: 0mg
- Sodium: 95mg
- Total carbs: 1g
- Total sugars: 0g
Chosen Foods Classic Avocado Oil Mayo
Dip into this clean take on the classic spread we all know and love. It is rich, slightly tangy and is great spread on burgers, wraps or used as a dip for fresh veggies. No matter how you enjoy it, it is sure to be a hit.
This brand is gluten-free.
These are the ingredients found in Chosen Foods Classic Avocado Oil Mayo:
- Avocado oil
- Filtered water
- Egg yolks
- Organic whole eggs
- Organic distilled white vinegar
- Organic mustard (distilled organic vinegar, water, organic mustard seed, salt, organic spices)
- Salt
- Organic rosemary extract
Here is some important nutritional information to note for this brand (per 1tbsp serving):
- Calories: 100
- Total fat: 11g
- Cholesterol: 15mg
- Sodium: 50mg
- Total carbs: 0g
- Total sugars: 0g
- Protein: 0g
Final Thoughts
Most traditional mayo is gluten-free. You just need to be wary if it is made with malt vinegar or if it is processed in the same facility as other gluten-containing products. A simple look at the label will determine that for you.
Mayo should be consumed in moderation, though, as it is high in fat and calories. If you are someone who likes to enjoy mayo regularly, you may want to give one of the healthier alternatives mentioned in this article a try.
Related Questions
Is Mayonnaise Vegan?
No. Traditional mayo contains eggs and therefore is not vegan.
Is Mayonnaise Keto?
Yes, the high fat content in mayo makes it keto-friendly. Just be mindful of the calories.
Is Mayonnaise Paleo?
It can be. Soybean oil is a popular ingredient in many mayo brands, which is not paleo. However, most avocado oil mayo brands are paleo-friendly.