Mayonnaise may seem Keto- and Carnivore-friendly for having fat and eggs. But Mayo is not just these. The difference in oil quality, oxidation risk, additives, and ingredients can turn a harmless fat into a cause of metabolic disorders or inflammation. So, if you want to enjoy mayo on Keto or Carnivore, you need to find a healthy Mayo. Here, you will learn about the healthiest Mayo for those on low-carb diets, compare the best store-bought options, find DIY recipes, and more.
Why Most Mayos Are Unhealthy for Carnivore and Keto Diets?
Although mayonnaise may seem low-carb and high-fat and then Keto- or Carnivore-friendly, most commercial brands contain ingredients that are not allowed on zero-carb Carnivore or low-carb Keto [1].
These non-Carnivore or non-Keto ingredients include:
Inflammatory Seed Oils
Hidden Sugars and Additives
Pasteurized, Low-Quality Eggs
Artificial Flavors and Fillers
Inflammatory Seed Oils
The biggest issue is the oil base in Mayo. Most of the mayonnaise sauces that we buy use [2]:
Canola oil
Soybean oil
Sunflower or safflower oil
Cottonseed oil
These are polyunsaturated seed oils (PUFAs), which oxidize easily and can cause inflammation, oxidative stress, and insulin resistance, all of which damage the metabolic and anti-inflammatory goals of Keto and Carnivore diets.
Seed oils are plant-based and high in omega-6 fatty acids, which are against Carnivore rules. Oxidized seed oils can damage mitochondrial health and slow fat metabolism.
Even mayo sauces that are marketed as low-fat or light contain added sugars, starches, or preservatives, including corn syrup, modified starch, potassium sorbate, and EDTA.
These additives can spike insulin, breaking ketosis, cause digestive irritation, and reduce nutrient absorption [3].
Pasteurized, Low-Quality Eggs
Cheap mayo sauces usually use pasteurized egg products from caged hens fed with soy and grains, which increases omega-6 content and lowers nutritional quality [4].
However, the Carnivore or Keto diets mainly focus on eggs from pasture-raised hens, which offer higher omega-3s, vitamin D, and antioxidants.
Artificial Flavors and Fillers
To increase the shelf-stability of Mayo, some brands add gums or emulsifiers like xanthan gum, guar gum, and cellulose.
These ingredients are not inherently toxic but are non-animal, and some of those who follow zero-carb Carnivore avoid them completely.
The table below summarizes why typical Mayonnaise sauce is not suitable for those on a Carnivore or Keto diet. The non-animal alternatives are just for the Keto Diet.
Common Ingredients
Why It’s a Problem
Carnivore/Keto-Friendly Alternatives
Canola, Soy, Sunflower Oils
High in omega-6; inflammatory
Avocado oil, olive oil, tallow
Added Sugar or Starch
Breaks ketosis
None. Choose sugar-free.
Pasteurized Egg Products
Lower nutrient value
Pasture-raised eggs
Artificial Preservatives
Gut irritants
Natural acids (vinegar, lemon)
Gums/ Emulsifiers
Non-animal sources
Whisking or natural emulsifiers (egg yolk, mustard)
So, how can we make or buy healthy mayo on a Keto or Carnivore Diet? How can we know if a mayonnaise sauce is healthy for our diet?
What Makes a Mayo Healthy on a Carnivore/ Keto Diet?
The first thing that you need to check when finding the healthiest mayo is its ingredients list. You should look for [5]:
A single stable oil (or mix of stable oils) like avocado, macadamia, olive, or clean MCT/ coconut for Keto
Whole egg yolks or eggs
Simple acid (vinegar, lemon juice) or none if you are on a zero-carb Carnivore
Sea salt or sodium
Optional: natural antioxidants like rosemary extract
However, you should avoid those that contain:
Refined seed oils, such as soybean, canola, sunflower, safflower, grapeseed
Added sugars, syrups, or sweeteners
Emulsifiers and gums, like xanthan gum, guar gum, and modified starch
Natural flavors or flavoring
Synthetic preservatives, such as calcium disodium EDTA, potassium sorbate
Vague chemical names or a long proprietary blend (a supplement formula where the manufacturer lists many ingredients under one blend name, without revealing the exact amount of each ingredient)
Please note that if you are on a zero-carb Carnivore, you need to avoid even plant-based acids or emulsifiers, and you can choose a version with zero mustard, no vinegar, and minimal plant-based components.
The next important point you should consider is fat stability and the risk of oxidation.
Mayonnaise is an oil-in-water emulsion, which means it is made of tiny droplets of oil mixed with water. This makes it naturally more likely to oxidize (go rancid), especially when made with unstable seed oils [6].
Oxidation produces harmful byproducts, such as lipid peroxides, aldehydes, and oxidized cholesterol, that can stress the liver and mitochondria, and cause inflammation, fatigue, aging, and even heart problems over time.
Studies show that cholesterol in mayonnaise oxidizes over storage time, especially at higher temperatures [7].
A 2023 review of oxidation in emulsions shows how even small pro-oxidant catalysts or surface exposure can speed up deterioration [8].
So, to avoid oxidation and the problems it can cause, you can:
Use stable oils with more monounsaturated or saturated fats, like avocado or coconut oil.
Add natural antioxidants like rosemary extract or vitamin E (tocopherols).
Store your mayo in the fridge and in dark glass jars.
Avoid keeping it for too long.
The table below compares the stability of different kinds of oils and their pros and cons:
Oil (or blend)
Relative Stability
Pros
Cons
Avocado oil
High
Rich MUFA, good flavor
Some versions may be partially refined
Macadamia oil
Very high
Good MUFA profile
Costly, limited sourcing
Olive oil (extra virgin)
Moderate
Good flavor, polyphenols
More flavor, lower smoke point
Coconut/ MCT
High (for saturated)
Very stable, clean
Texture differences, narrower flavor
PUFA or seed oils (soy, sunflower)
Low
Cheap, neutral flavor
Highly susceptible to oxidation (toxic byproducts)
How Does the Type of Fat Affect Your Body?
Fat is one of the main macronutrients on low-carb diets like Keto and Carnivore. Mayonnaise is also based on oil (fat). So, if you are considering using Mayo on a Keto or Carnivore Diet, you need to consider the quality of the fat sources you use [9].
Let’s find out how different kinds of fats can impact our health:
MUFAs (monounsaturated fats): These are mainly found in avocado and olive oils and are more stable. They can provide fat with fewer inflammatory components.
SFAs (saturated fats): These are stable and oxidation-resistant, but if you overuse them and don’t have a proper diet, they can worsen LDL cholesterol in some individuals.
PUFAs (polyunsaturated fats), especially omega-6: These are more prone to oxidation and cause inflammation if consumed in excess. Seed oils contain higher levels of omega-6.
So, the healthiest mayo for Keto or Carnivore diets is the one made with stable fats, the ones that don’t oxidize easily and don’t cause inflammation.
If you want to buy the healthiest mayo or something that we can call Carnivore mayo or Keto mayo, you can buy the following ones.
Better than many, but safflower (a seed oil) is not ideal
Sir Kensington’s Avocado Oil Mayo
Avocado oil
Fairly clean list, but some flavoring/ vinegar
Low
Gourmet brand
Better choice in clean mayo circles
Hellmann’s Olive Oil Mayo
Mostly soybean + olive
Mixed oils, includes additives, sugar
~0 g sugar
Mass distribution
Flawed despite olive oil inclusion
Trader Joe’s Organic Mayo
Expeller-pressed soybean (organic)
Clean list within that oil choice
0 g sugar
Affordable
Cleaner than many mainstream options
As the table above shows,
Primal Kitchen is popular among those looking for clean or Keto mayo.
Many of the brands that claim to produce clean mayo still include seed oils or emulsifiers. So, always check the ingredient lists.
None of the brands shown in the table above is perfect for a zero-carb Carnivore. For that, you can try DIY and homemade methods or ultra-minimal commercial options.
Whether you are on a zero-carb Carnivore or are just interested in hands-on experience, you can use the following recipes. The best thing about DIY mayo is that you can fully control the ingredients.
Carnivore Mayo Recipe
Ingredients:
1 large egg yolk
½ cup melted beef tallow or duck fat
¼ tsp sea salt
Instructions:
Add yolk and salt to the jar.
Blend while slowly adding warm (not hot) tallow.
Add the remaining oil or fat gradually and blend until thick.
Optional: Add a few drops of acid at the end for flavor.
Tips:
If you are on a zero-carb Carnivore, you can add bone broth or meat juice instead of acid.
Keep fat lukewarm, not hot, to avoid cooking the yolk.
Blend tallow and bacon fat for a softer texture and better taste.
Keto-Carnivore Mayo: Blend 50% tallow with 50% avocado oil.
MCT Boost: Add MCT oil for better mental focus and longer ketosis.
All-Animal Mayo: Yolk and tallow only, with no plant ingredients at all.
Fresh Batch: Make half portions to keep mayo fresher and reduce oxidation.
Storage and Preservation Tips
Please note that oxidation and rancidity can creep in even in homemade mayo if stored improperly. So, consider the following storage and preservation tips to enjoy the healthiest mayo.
Store in tinted or opaque glass jars to protect from light.
Keep refrigerated below 4°C (40°F).
Fill jars close to the top to minimize air exposure.
Add a drop of vitamin E (tocopherol) or rosemary extract as a natural antioxidant.
Discard if the smell or color changes.
Anyhow, if you can’t use mayonnaise for any reason, you can enjoy various mayo substitutes.
Fat Emulsions with animal fats: Melted butter/ ghee blended with egg yolk or rendered fat with yolk emulsions
Bone marrow or roasted marrow sauce: Blended with minimal seasoning
Egg yolk-cream sauces: Mix yolk, heavy cream, and melted fat.
Pure fat with seasoning: Melted tallow or duck fat, cooled but still spreadable, seasoned with salt/ umami
Avocado mash/ guacamole: For those on a relaxed Carnivore or Keto
Coconut mayonnaise/ coconut cream blends: If small plant-derived fats are allowed in your diet
Please remember that each substitute has its pros and cons. For example, animal-fat emulsions may oxidize less but lack the light texture of mayo; avocado mash adds carbohydrates; coconut blends add plant fats.
So, it is wise to weigh your options and choose the foods that best align with the rules of your diet and your daily macronutrient goals.
If you are not sure about the macronutrient ratio you should reach daily, you can use this free Carnivore Macro Calculator and find the right combo of macros based on your age, gender, and activity level.
How to Choose the Healthiest Mayo?
Use the following checklist and decision flow to easily spot the healthiest mayo:
Are you a zero-carb Carnivore? Choose or make a no-acid, zero-plant ingredient version.
Can you eat minor plant-derived ingredients? Use a mayo with vinegar or rosemary extract.
Is the local store offering a clean mayo with avocado oil and no seed oils? Try that first.
If none are available, try DIY methods.
Summary
So, if you are on a Ketogenic or Carnivore Diet, you can use a healthy mayo as a source of fats, but remember to choose the mayo that uses stable fats (tallow, avocado, macadamia, saturated), minimizes additives or plant-based ingredients, and resists oxidation via handling, storage, and antioxidant strategies.
