Mayonnaise itself is not traditionally part of the Mediterranean diet, but it can be consumed in moderation as part of a modern Mediterranean diet if made with healthy oils, such as extra virgin olive oil. In fact, making homemade mayo with olive oil is a great way to incorporate this condiment while staying true to Mediterranean principles.
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Did People in Ancient Times Eat Mayo?
Ancient Mediterranean civilizations did not eat mayonnaise as we know it today, as it originated much later, likely in the 18th century. However, they did create sauces and spreads that are similar in texture and function to mayonnaise, often using ingredients like olive oil, eggs, garlic, and vinegar.
History
Mayonnaise has a fascinating history that dates back centuries, with its origins often linked to European nobility and later evolving into a global condiment found in countless dishes today. While its exact beginnings remain debated, one of the most widely accepted theories traces mayonnaise back to the 18th century.
Origins in 18th-Century France or Spain?
The most common story attributes the invention of mayonnaise to the French.
In 1756, the Duke of Richelieu led a successful military campaign against the British on the Spanish island of Menorca. After his victory, his chef attempted to prepare a sauce using cream, but since none was available, he instead used oil and egg yolks, creating a rich, emulsified sauce. The new creation was named “mahonnaise” after the island’s capital, Mahón. Over time, this name evolved into “mayonnaise.”
However, some historians argue that mayonnaise has Spanish roots, as similar emulsified sauces had been used in Catalonia and Menorca long before the French popularized it.
Aioli, a garlic-based emulsion of olive oil and egg yolk, was common in Mediterranean cuisine for centuries and may have influenced the development of mayonnaise.
Mayonnaise Gains Popularity in France and Beyond
By the early 19th century, mayonnaise became a staple in French haute cuisine. The famous French chef Marie-Antoine Carême refined the recipe, turning it into a smoother, more sophisticated sauce used in aristocratic meals. French cookbooks from the early 1800s featured mayonnaise as a key ingredient in elaborate dishes, solidifying its place in European cuisine.
As mayonnaise spread beyond France, different variations emerged.
In Spain and Italy, aioli remained popular, while German and Russian cuisines incorporated mayo-based salads and dressings. By the late 19th century, mayonnaise had reached the United States, where it would soon undergo a major transformation.
Mass Production and the Rise of Commercial Mayo
In the early 20th century, mayonnaise transitioned from a homemade delicacy to a mass-produced kitchen staple.
In 1905, Richard Hellmann, a German immigrant in New York, began selling his homemade mayonnaise in glass jars at his delicatessen. His product quickly gained popularity, and by 1913, Hellmann’s Mayonnaise was being manufactured on a large scale.
Around the same time, other brands, such as Best Foods, also started producing mayo commercially.
The convenience of jarred mayonnaise revolutionized home cooking and food production. It became a key ingredient in American sandwiches, potato salads, and coleslaw, especially during the 1920s and 1930s.
The Great Depression further solidified mayo’s role as an affordable, versatile condiment, as it could be used to enhance simple meals.
Mayonnaise in Modern Times
During World War II, mayonnaise remained popular due to its long shelf life and ability to make rationed foods more palatable. Post-war, the rise of processed foods and fast food chains further propelled mayonnaise into mainstream diets.
By the late 20th century, global food companies introduced flavored mayo varieties, low-fat versions, and eggless alternatives.
Today, mayonnaise is used in countless cuisines worldwide. Japan has its own distinct version, Kewpie mayonnaise, which is richer and tangier than Western varieties.
In Russia and Eastern Europe, mayo is a key ingredient in festive salads like Olivier salad. Latin American cuisines incorporate it into street food, while Mediterranean and Middle Eastern dishes often pair it with seafood.
Surprising Benefits
Mayonnaise is often criticized for being high in fat and calories, but when consumed in moderation and made with quality ingredients, it can offer some health benefits. Traditional mayonnaise is made from egg yolks, oil, and vinegar or lemon juice, providing essential nutrients that support overall wellness.
Healthy Fats
Mayonnaise, particularly when made with heart-healthy oils like olive or avocado oil, provides monounsaturated and polyunsaturated fats. These fats are beneficial for heart health, helping to reduce bad cholesterol (LDL) while increasing good cholesterol (HDL).
Healthy fats also support brain function and nutrient absorption, particularly for fat-soluble vitamins like A, D, E, and K.
Vitamin E & Antioxidants
Egg yolks in mayonnaise contribute vitamin E, a powerful antioxidant that helps protect cells from oxidative stress and inflammation. This can support skin health, immune function, and even reduce the risk of chronic diseases like heart disease.
Additionally, some mayonnaise varieties include omega-3 fatty acids, which are known for their anti-inflammatory properties.
Supports Satiety
Although high in calories, mayonnaise can promote satiety when eaten in moderation.
The fats in mayo slow digestion, keeping you fuller for longer and potentially reducing overall calorie intake. However, portion control is key—using a small amount instead of excessive spreads can add flavor without leading to weight gain.
May Support Ketogenic and Low-Carb Diets
For those following a keto or low-carb diet, mayonnaise can be a beneficial addition due to its high-fat, low-carb profile. It provides energy without spiking blood sugar, making it a useful condiment for maintaining ketosis and fueling the body with sustained energy.
Choosing the Right Mayonnaise Matters
Not all mayonnaise is created equal. Commercially processed mayo often contains unhealthy vegetable oils, preservatives, and added sugars.
Opting for homemade or high-quality store-bought mayonnaise made with minimal, wholesome ingredients—such as olive oil, cage-free eggs, and organic vinegar—maximizes the health benefits while avoiding unnecessary additives.
Why Mayonnaise Can Lead to Weight Gain
While it provides healthy fats and some essential nutrients, its high-calorie content and the way it’s commonly consumed make it easy to overeat.
High-Calorie Density
One of the main reasons mayonnaise can lead to weight gain is its calorie density. Just one tablespoon of mayo contains around 90–100 calories, most of which come from fat.
Since many people add mayo generously to sandwiches, salads, and dips, it’s easy to consume hundreds of extra calories without realizing it. Unlike whole foods that provide fiber and protein to promote fullness, mayonnaise is mostly fat, meaning it doesn’t keep you satisfied for long.
Hidden Calories in Common Foods
Mayonnaise is often used in high-calorie dishes like burgers, pasta salads, and fried foods. When combined with processed carbs, refined oils, and unhealthy fats, the calorie load increases significantly.
Many people unknowingly consume large amounts of mayo in dishes like coleslaw, potato salad, and creamy dressings, which can push their daily calorie intake far beyond their needs.
Low Satiety and Overeating
While fats in mayo can slow digestion, mayo itself doesn’t have fiber or protein to enhance satiety. This means that adding mayo to meals doesn’t necessarily make them more filling, leading people to consume more food overall.
Unlike whole foods like nuts or avocados, which provide fiber along with fats, mayo adds calories without significantly reducing hunger.
Unhealthy Ingredients in Processed Mayonnaise
Many commercial mayonnaise brands use low-quality vegetable oils, such as soybean or canola oil, which can contribute to inflammation and fat storage when consumed in excess. Additionally, some brands add sugar or preservatives, further increasing calorie intake and potential metabolic imbalances. These processed ingredients may lead to cravings and make it harder to maintain a healthy weight.
How to eat Mayonnaise for Weight Loss?
Prefer low-fat mayonnaise
Mayonnaise is fattening food. Full-fat mayonnaise has 680 calories per 100g, as it’s mainly fat. A tablespoon has about 100 calories!
Hence, you should eat only low-fat mayo if you want to lose weight. Light mayonnaise has 65% fewer calories than regular mayonnaise! A tablespoon of low-fat mayonnaise has only 36 calories.[1]
Adding 1–2 tablespoons of light mayonnaise to your favorite salad or sandwich, instead of other fattening dressings, is beneficial for weight loss.
Add mayo to Salads
Actually, eating reasonable amounts of light mayonnaise is beneficial for weight loss. It provides flavor and helps us consume healthy, low-calorie foods, like salads.
In fact, a common diet mistake is adding too much fattening dressing to salads. Even healthy vegetable oils, like extra virgin olive oil, are calorie-dense foods. A tablespoon of any vegetable oil has 126 calories! A tablespoon of vegetable oil has 3-4 times more calories than a tablespoon of light mayo!
Consuming high amounts of salads is key for weight loss. Lettuce, kale, spinach, arugula, tomato, cucumber, and many more, support weight loss. Vegetables keep us full for hours with only a few calories.
In addition, they’re nutrient-dense foods. They contain nutrients that burn belly fat. A plant-based, whole food diet has been linked to decreased risk of obesity.
Use mayonnaise in healthy recipes, such as homemade tuna salad with fresh vegetables, or as a light dressing for Mediterranean-style wraps with lean proteins and veggies.
Don’t eat mayonnaise with other high-fat foods
On the other hand, you should avoid eating mayo with other high-fat foods, such as bacon. Both are high in calories and fat. This fatty meal can certainly make you fat.
Eat only small portions of mayo
In any case, we should eat only small amounts of mayo if we want to lose weight. Too much mayonnaise is bad for weight loss.
For instance, adding a tbsp of mayo to your favorite turkey or tuna sandwich as dressing can help you lose weight. Much higher doses can lead to obesity, though.
Mayonnaise is calorie-dense (around 100 calories per tablespoon), so use small amounts to add flavor rather than drenching your meals in it.
Traditional Mediterranean Mayo Alternatives
While mayonnaise wasn’t part of ancient Mediterranean cuisine, several traditional spreads share similar characteristics (creamy, flavorful, and often used as dips or sauces). Here are some Mediterranean alternatives:
Aioli (Spain/France)
Ingredients: Garlic, olive oil, egg yolks, lemon juice.
Description: Aioli is a garlic-infused sauce similar to mayonnaise but with a more pungent garlic flavor. It is a traditional sauce in both Spanish and Provençal French cuisine, often served with seafood, vegetables, or bread.
Recipe: Crush 2-3 garlic cloves into a paste. Add 2 egg yolks and whisk together. Gradually whisk in 1 cup of extra virgin olive oil until the mixture thickens. Season with lemon juice, salt, and pepper to taste.
Skordalia (Greece)
Ingredients: Garlic, potatoes (or bread), olive oil, vinegar.
Description: This garlic-heavy dip is somewhat like a Greek version of aioli but thicker and more robust. It pairs well with fried fish, vegetables, and bread.
Recipe: Boil 2 potatoes and mash them. Blend in 4-5 crushed garlic cloves, 1/4 cup olive oil, 1 tbsp vinegar, and salt to taste. Whisk until smooth and creamy.
Tzatziki (Greece)
Ingredients: Yogurt, cucumber, garlic, olive oil, dill, vinegar or lemon juice.
Description: A light and refreshing spread made from strained Greek yogurt, cucumbers, and garlic. It’s commonly served with grilled meats or as a dip for pita.
Recipe: Grate 1 cucumber and squeeze out excess water. Mix with 1 cup of strained yogurt, 1-2 crushed garlic cloves, 1 tbsp olive oil, and fresh dill or mint. Add lemon juice or vinegar and salt to taste.
Taramosalata (Greece)
Ingredients: Fish roe (usually cod or carp), bread or potatoes, olive oil, lemon juice.
Description: A creamy spread made from fish roe, blended with bread or potatoes, olive oil, and lemon juice. Traditionally eaten during Lent in Greece, it can be served as a dip with bread or vegetables.
Recipe: Soak 2 slices of bread in water and squeeze out excess liquid. Blend with 3-4 tbsp fish roe, 1/2 cup olive oil, and lemon juice. Whisk until smooth and creamy.
Muhammara (Syria/Lebanon)
Ingredients: Roasted red peppers, walnuts, breadcrumbs, pomegranate molasses, garlic.
Description: A rich and flavorful dip made from roasted red peppers and walnuts. This Syrian and Lebanese spread can be served with pita or used as a sauce.
Recipe: Roast 2 red peppers and peel the skin. Blend with 1/2 cup walnuts, 2 tbsp breadcrumbs, 1 tbsp pomegranate molasses, 1 clove garlic, and olive oil. Season with salt and pepper.
Homemade Mediterranean Mayonnaise Recipe
If you want a Mediterranean-friendly mayonnaise:
Ingredients: 1 egg yolk, 1 tsp mustard, 1 tbsp vinegar or lemon juice, 1 cup extra virgin olive oil, salt.
Recipe: Whisk the egg yolk, mustard, and vinegar together. Gradually drizzle in olive oil while whisking continuously until it thickens. Add salt to taste.
Make or buy mayonnaise made with extra virgin olive oil, which provides heart-healthy fats, aligning with Mediterranean diet principles.