Fats and Oils / Blended Oils
Mayonnaise
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g |
| Calories | 715kcal / 2530kcal (28%) |
Macronutrients
Protein | 1.2 g/ 71g (1%) | ||||||
Total Fat | 78.3 g/ 42g (186%) | ||||||
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Total Carbs | 1.4 g/ 348g (0.4%) | ||||||
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Vitamins
Vit A | 4.5 mcg RAE/ 700mcg RAE (0.64%) |
Vit B1 | 0.01 mg/ 1mg (0.83%) |
Vit B2 | 0.02 mg/ 1mg (1%) |
Vit B3 | 0 mg NE/ 16mg NE (0%) |
Vit C | 0 mg/ 70mg (0%) |
Minerals
Calcium | 26 mg/ 750mg (3%) |
Phosphorus | 22 mg/ 700mg (3%) |
Iron | 0.5 mg/ 12mg (4%) |
Sodium | 506 mg/ 1500mg (33%) |
Allergen Info
Eggs
Mustard
What is this food?
Mayonnaise is a creamy condiment made mostly from oil and eggs. It’s used to add flavor and richness to sandwiches, burgers, salads, and dips.
Why it matters to health
Mayonnaise can be tasty, but it’s also high in fat and calories. In a 100 g serving, it has a lot of total fat (78.3 g) and saturated fat (12.24 g), plus some cholesterol (44 mg) and sodium (506 mg). On the positive side, it adds energy and helps carry flavors well—so small amounts can make meals more satisfying. Since it’s calorie-dense, using too much can make it easier to exceed daily needs, especially if you already have fatty or salty foods in the same day.
Healthier tips
- Use a smaller amount: start with 1–2 tablespoons (or less) then add more only if needed.
- Pair it with fiber-rich foods: add it to veggies, tuna, or whole-grain bread so your meal has more filling nutrients.
- Balance your day: if you use mayo at one meal, keep other snacks/meals lighter (e.g., choose fruit, yogurt, or a broth-based ulam instead of another creamy/fried option).
- Watch sodium: if you’re also eating salty items (processed meats, instant noodles, chips), go easy on mayo.
- Try lighter alternatives: look for “light” or “reduced-fat” mayo, or mix regular mayo with plain yogurt for a creamy but lighter option.
Common Filipino dishes
Egg salad sandwich, Tuna mayo, Potato salad, Chicken macaroni salad, Coleslaw, Burger toppings
Images
Disclaimer
Juan Nutrisyon provides educational nutrition information to help users better understand the foods they eat. Nutrient values are sourced from reputable databases including the Philippine Food Composition Tables (FCT) and USDA FoodData Central. Calculation methods for estimating nutrients across multiple foods have been reviewed by a licensed dietitian. The information provided is not intended to diagnose, treat, cure, or prevent any disease. While every effort is made to ensure accuracy, Juan Nutrisyon has not yet undergone formal clinical validation studies and should not replace personalized medical advice from a qualified healthcare professional.
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