Avocado oil mayonnaise is roughly equal to traditional mayonnaise in calories and total fat, coming in at about 100 calories per tablespoon compared to 90 for most conventional brands. The real difference isn’t in the calorie count but in the type of fat and the ingredient list. Whether that difference matters enough to justify the higher price tag depends on what you’re optimizing for.
Calories and Fat Are Nearly Identical
Side by side, the nutrition labels are surprisingly similar. Popular avocado oil brands like Chosen Foods, Primal Kitchen, and Sir Kensington’s Avocado Oil all clock in at 100 calories per tablespoon. Hellmann’s Real and Kraft Real come in at 90 calories. All mayos, regardless of oil type, contain about 1 to 1.5 grams of saturated fat per tablespoon. If you’re watching calories or total fat intake, switching to avocado mayo won’t move the needle.
The Fat Quality Is Different
Where avocado oil mayo does pull ahead is in its fatty acid profile. Avocado oil is rich in oleic acid, a monounsaturated fat that makes up roughly 60 to 70 percent of the oil. Traditional mayo is typically made with soybean oil, which is higher in linoleic acid, a polyunsaturated fat. Both are unsaturated, and both are better than saturated fat for heart health, but they behave differently in the body.
Oleic acid has been shown to lower total cholesterol and reduce markers of liver damage in animal studies. In one study on rats fed a high-sugar diet, avocado oil supplementation reduced LDL cholesterol by 23 to 26 percent and cut levels of C-reactive protein, a marker of inflammation, by up to 50 percent. These results were comparable to olive oil and, for inflammation specifically, slightly better.
Linoleic acid, the dominant fat in soybean oil, is an essential fatty acid your body needs but can’t make on its own. However, it serves as a precursor to compounds that tend to promote inflammation, while the fats derived from oleic acid do not. The practical significance of this in the small amounts found in a tablespoon of mayo is debatable, but if you’re already consuming a lot of soybean and other seed oils throughout your diet, the swap could be meaningful in aggregate.
One counterpoint worth noting: soybean oil’s polyunsaturated fats are actually more effective at lowering LDL cholesterol than the monounsaturated fats in avocado oil, according to the Center for Science in the Public Interest. So neither oil type is categorically “better” for heart health.
Cleaner Ingredient Lists
This is where many avocado mayo brands genuinely stand apart. A typical avocado oil mayo like Chosen Foods lists avocado oil, water, egg yolks, organic whole eggs, organic vinegar, organic mustard, salt, and organic rosemary extract as a natural preservative. No added sugar, no calcium disodium EDTA (a synthetic preservative common in conventional mayo), and no artificial ingredients.
Conventional mayonnaise often includes soybean oil, added sugar, and EDTA. None of these are dangerous in small amounts, but if you prefer to minimize processed additives, avocado mayo typically delivers a shorter, more recognizable ingredient list. That said, you need to read the label. Not every product marketed as “avocado oil mayo” is created equal. Some brands blend avocado oil with cheaper seed oils or add unnecessary fillers.
Better Stability During Storage
Avocado oil is more resistant to oxidation than many other culinary oils. In lab testing that measured how quickly different oils broke down when exposed to heat, avocado oil ranked well above grape seed oil and walnut oil, though below macadamia and rice bran oil. This oxidative stability means the fats in avocado mayo are less likely to degrade and develop off-flavors or harmful byproducts while sitting in your fridge.
Diet Compatibility
Avocado oil mayo fits neatly into several popular dietary frameworks. It’s naturally free of grains, dairy, and refined sugars, making it compatible with paleo and Whole30 protocols. The high fat and near-zero carbohydrate content also makes it a straightforward choice for keto diets. Traditional mayo can technically fit these diets too, but the soybean oil base disqualifies it under paleo and Whole30 rules, which exclude industrial seed oils.
Is It Worth the Price?
Avocado oil mayo typically costs two to three times more than conventional mayo. If your primary concern is cutting calories or total fat, save your money. The numbers are virtually the same. If you care about the type of fat you’re eating, want a cleaner ingredient list, or follow a diet that restricts seed oils, avocado mayo is a reasonable upgrade. Just keep the portion in perspective: at a tablespoon per serving, even the best mayo is a minor player in your overall diet. The sandwich it goes on, the salad it dresses, and the rest of your meals matter far more.