When starting a keto diet it can be overwhelming to try and learn what is and what is not keto-friendly. With so much mixed information it can be hard to know who to listen to. One person will say a certain food is keto-friendly while another person will say that it is not.
One of the foods I get asked the most about is mayonnaise and it is also one that gets much debate in the keto community. People ask me all the time: Is keto-friendly? So I thought I would take the time and answer this question.
The simple answer is yes mayo is keto-friendly. This is because it is high in fats and very low in carbs. Because of this mayo not going to kick you out of ketosis. That said, many mayonnaise brands contain soy and vegetable oils that many people like to avoid on a keto diet.
Because many brands contain oils such as soybean oil it quickly gets flagged as not being keto-friendly. However, this does not mean that these oils will kick you out of ketosis. Of course, I personally try my best to steer clear of vegetable oils myself, so I personally avoid the brands that contain these ingredients.
Thankfully, however, there are some great brands of mayo that use higher quality ingredients. More on that later but first let us discuss why there is so much debate in the keto community over mayo.
So Why All The Confusion?
At the end of the day, a keto diet is simply a diet that puts your body into nutritional ketosis. This is typically achieved by having a diet very high in fat, moderate in protein, and very low carb. It is really just as simple as that. Many people will cause confusion because they will claim that certain foods that are high in fats and low in carbs are not keto-friendly.
One good example is vegetable oil which is essentially pure fat. If you read most blogs they will tell you that vegetable oil is not keto-friendly. However, they are saying this because vegetable has been shown to potentially have negative health effects. That does not mean you will be kicked out of ketosis if you consume vegetable oil.
I agree that you should limit or eliminate vegetable oil on any diet including keto. However, this is simply for health purposes and has nothing to do with whether or not you will be kicked out of ketosis. Fats whether healthy fats or unhealthy fats are not going to kick you out of ketosis. But that does not mean you should eat unhealthy fats on a keto diet.
I will not call any particular brand out but most of the worlds leading mayo brands are loaded soybean and other vegetable oils. So for that reason, I would suggest you use a brand of mayo that uses better ingredients or even make the mayo yourself.
What Mayo Is Best For The Keto Diet?
When looking for a keto-friendly mayo that also contains quality ingredients, I look for one that is either made with avocado oil or coconut oil. Some mayo brands on the market will say made with olive oil as well. That said, don’t be quickly fooled by the marking of some brands.
This is because some mayo brands that say olive oil mayo or avocado oil mayo are not made with just these oils. If you read the ingredient label you will quickly see that many of these brands still contain more vegetable oil than avocado or olive oil.
Personally I would recommend looking for a brand that uses only avocado or coconut oil in there mayo. That said, here are my top 5 mayo brands for the keto diet.
#1 Sir Kensington’s Avocado Oil Mayonnaise
Sir Kensington’s Avocado Oil Mayonnaise is fantastic. Not only does it taste great but avocado oil is actually the very first ingredient. It contains zero vegetable oils and even contains free-range egg yolks.
They really do seem to go out of there way to make this mayo with high-quality ingredients that you can feel good about eating. In addition to the jar, they also make a keto-approved Sir Kensington’s Squeeze bottle as well.
Another great mayo for the keto diet is Chosen Foods Traditional Keto Mayo. Unlike Sir Kensington’s this mayo is made with coconut oil instead of avocado oil. It really is a great mayo but I have to admit I like the taste of avocado oil a little more than coconut oil.
That said, coconut oils contain medium-chain triglycerides that are a great source of fuel for the keto diet. Chosen mayo does, however, have a line of keto-approved avocado oil mayos as well. They have an avocado oil traditional mayo as well as a black garlic mayo that I have never tried but sounds amazing. They also have a great harissa mayo as well that is also 100% avocado oil based.
Harissa paste though not very well known is a great chili pepper paste that is commonly used in North Africa and certain parts of the middle east. It is certainly worth a try if you are looking for something new that has a little bit of a kick to it.
#3 Primal Kitchen Mayo
Another great keto mayonnaise is made by Primal Kitchen. There mayo’s are made with avocado oil and taste great. Not only do they have a Traditional Mayo but also a few other flavors as well.
If you are looking for a little kick they have a great keto-approved chipotle lime mayo as well as a very tasty garlic aioli mayo! Primal kitchen is the way to go if you are looking for a variety of flavors with your keto mayo.
Another great avocado oil mayo is Better Body Foods Avocado Oil Mayonnaise. Though technically it does contain coconut palm sugar, the nutrition label says it has zero carbs per serving. Of course, if it has coconut palm sugar it can’t really be zero carbs but it must contain less than one carb per serving.
So you be your own judge, but one serving or two or three is not going to kick you out of ketosis. Besides that, it is definitely a very tasty mayo. In fact, I might even like the taste more than the other mayos mentioned earlier. I only put it in fourth place because it contains sugar in the ingredients. Though not enough to affect ketosis, I know some people do not like to eat anything that even has trace amounts of sugar in the ingredient list.
Another great option is Coconaise mayo made with coconut oil. This is a very tasty mayo. However, it contains not only sugar but also sunflower oil. Like the better body foods mayo, the nutrition label reads at zero carbs per serving. That said, though it is very tasty it comes in at number five simply because it does contain sunflower oil.
Sunflower oil is not my favorite oil for the keto diet. Though it will not kick you out of ketosis, I still prefer avocado oil or coconut oil. That said, the number one ingredient in Coconaise is still coconut oil and it does contain 4 grams of MCTs per serving. But still, I would recommend the other brands over this one simply because of the sunflower oil.
What About Homemade Keto Mayo?
Of course, another great option, if you want a keto mayo with high-quality ingredients, is to simply make it yourself. There are many great keto mayo recipes you can find online. After trying many of the recipes online I have come up with one that is my favorite. It is very similar to ones online but with just some slight modifications.
I will share my recipe here but I suggest if you want to make your own mayo try a few others out to see which you like best. Then simply use that recipe or use it as a base to come up with your own as I did.
Homemade Keto Mayo Recipe
- One and A half Cups of Avocado Oil
- 2 egg yolks
- 5 Tbsp Apple Cider Vinegar
- 1 tsp Redmonds real salt
- 1/2 tsp paprika
- 1/2 to 1 tsp garlic powder
- 1 tbsp lemon juice
- Add all the ingredients except for the avocado oil into a food processor and blend for about one minute.
- While still mixing, slowly drip the oil into the food processor a very small bit at a time. Really take your time adding a small bit at a time letting the oil emulsify with the egg yolks.
- Once you have a great mayo consistency it should be ready to go.
- Refrigerate and consume within 5-7 days just to be safe.