If you are a foodie, I am sure it is hard to imagine life without condiments – at least, this was the case with me when I started my keto diet. That’s why one of the most common keto questions is “Is Hellman's mayo keto friendly?”
Its real mayonnaise version is very ketogenic. Some of its other varieties have starch in them, making them suitable for only those following a low-carb keto diet rather than a strict zero-carb diet.
After all, the good thing about the keto diet is that, unlike other diets, there are many keto-friendly food options. This also leads to confusion about what is allowed and what is not. For me, finding out if my go-to condiment, Hellman's mayo, was allowed in the diet was crucial.
There is much more to learn about Hellman's mayo before you begin incorporating it into your keto diet. Read ahead to find out more!
Is Hellman's Mayo really Keto Friendly?
To be honest, I wasn't sure whether or not I could eat Hellman's mayo on keto despite many guides telling me I could. This was until I discovered what exactly made Hellman's mayo keto friendly. I’m sure you might be wondering the same thing.
For this, understanding the nutritional profile of the condiment is important.
The Hellman's Profile
As reported by USDA, here is an approximate breakdown of the various nutrients present in the different types of Hellman's mayonnaise.
| Type | Calories (kCal) | Fat (grams) | Total/Net Carbs (grams) |
| Real Mayo | 714 | 78.6 | 0 |
| Light Mayo | 233 | 23.3 | 6.67 |
| Organic Mayo | 714 | 78.6 | 0 |
| Organic Mayo with Roasted Garlic | 714 | 78.6 | 0 |
| Mayo with Olive Oil | 429 | 42.9 | 7.2 |
| Low Fat Mayo | 100 | 6.7 | 13.3 |
One thing that is common in all Hellman's mayo products is that they have 0 grams of protein and fiber.
Decoding the Profile
Among the various types of Hellman's mayo, the real mayonnaise is the most keto-friendly of the lot. To understand why this is so, you need to focus on two nutrients: net carbs and fat.
In a keto diet, it is recommended that you eat food with zero or little net carbs (i.e., the carbs that can be broken down by the body for energy) so that the body is forced to break down body fat for deriving energy.
Additionally, keto diets are also loaded with fat, so the body switches to breaking down fat as a norm. In the case of real mayo, it has both zero carbs and high-fat content, making it an ideal condiment for a keto diet.
So, can you have Hellman's mayo on keto? You can certainly have the real mayo, organic mayo, and mayo dressing with roasted garlic! However, since they are high in calories, you must be careful about the quantity.
How to add Hellman's keto friendly mayo to your diet
Is Hellman's mayo keto friendly with all food items? Not necessarily! Whether or not you can enjoy the condiment on the keto diet depends on where you are using it.
To ensure your keto diet doesn't fail, you need to add the item to keto-friendly food only. This includes grilled chicken salad, egg-and-mayo salad, or as a dressing for your keto burger!
Can you use Hellman’s Mayo in a Keto Friendly Sandwich?
Traditional sandwiches cannot be enjoyed during a keto diet. This is because bread made out of wheat or flour should not be consumed.
This might lead you to assume that eating a sandwich is impossible in a keto diet, let alone include Hellman’s mayo in it! After all, how can a sandwich be made without bread? The good news is that you can!
The Bread Problem
Your sausage patty can serve as an alternative to bread. You can add fillings of your choice, ranging from eggs to Hellman’s mayo between two sausage patties! Another option is to buy keto bread made from coconut or almond flour.
Sandwiches with Hellman’s mayo
Here are some sandwiches you can enjoy when on a keto diet:
- Keto cheese and vegetable sandwich: Between two slides of almond flour bread, add hellman’s mayo, lettuce, avocado, and cheese.
- Egg salad sandwich: Make an egg salad by mixing an egg with hellman’s mayo, salt, and pepper. Spread it on keto bread and add lettuce and a slice of bacon.
- Sausage Patty Sandwich: Make your sausage patty perform the role of bread. Add an egg, lettuce, and mayonnaise in between the two patties to form a breakfast sandwich.
What makes a Food Keto Friendly?
While I might have answered your queries about a Hellman’s mayo keto diet, I am sure there are tons of other food items you are wondering about now. To begin with, a great way to filter out certain food options from the get-go is to learn what makes a food keto-friendly.
A keto-friendly food has low carbs and high-fat content. But, merely looking at nutrients is not enough. You need to learn about the source of the carb and fat too. This is because there are different types of the two nutrients.
For example, a food that is high in trans fat is actually bad for the keto diet since they cause various ailments. Similarly, if a given food has only 1 gram of carb, but it is coming from artificial sweeteners, then it will cause an insulin spike in the body, rendering the keto diet useless.
Therefore, there are two things you need to do when deciding if something is keto-friendly. Look at its nutrients to see how much fat and net carb it has. Then, proceed to check the ingredients.
Here are some of the ingredients to watch out for:
- Sugar in all forms, including syrup, powder, juices, and granulated.
- Starch derived from grains, wheat, and flour.
- Trans fat and highly processed oils.
- Sugar replacement in the form of natural extracts or artificial sweeteners.
Wrapping Up
Let's reiterate. Is Hellman's mayo keto friendly? Since real mayo and organic mayo have zero net carbs and high-fat content, they can be consumed in a keto diet. However, you must calculate your calories and add the condiment to your diet in moderation. You also need to only use them on a keto-friendly diet.
Make sure to read the ingredients and research what they really are before adding them to your diet. When unsure, come back here. I am certain if you are wondering if something is keto-friendly; being the foodie I am, I must have wondered (and wrote) about it too!
Between your intellect and my help, you can rest assured that your keto diet won't end because of a bad food choice! Good luck.
Here's some more information on the Keto friendliness of other foods: