Group · Condiments & sauces
Light mayonnaise
Light mayonnaise is a lighter version of classic mayonnaise, in which part of the fat is replaced by water, thickeners and sometimes a little sugar. Creamy and thick enough to coat, it keeps the characteristic taste of a sauce made with oil, egg yolk and mustard, while having a reduced fat content compared with the traditional recipe. You can find it in a jar or a tube, plain or flavoured. With around 297 kcal per 100 g, it is still a relatively calorific condiment, to be portioned with care. Used well, it adds indulgence to many cold dishes without weighing down a balanced plate too much.
Macronutrient breakdown
Nutrition table per 100 g
| Calories | 297 kcal |
| Kilojoules | 1230 kJ |
| Protein | 1,1 g |
| Carbohydrate | 8,9 g |
| Fat | 28,5 g |
| Fibre | 0,4 g |
Micronutrients per 100 g
All measured nutrients, ranked by share of the daily reference intake.
- Omega-3 ALA2,3 g115 %
- Total omega-32,8 g112 %
- Omega-6 LA4,8 g48 %
- Vitamin B921,2 µg11 %
- Vitamin A62,2 µg8 %
- Calcium47,4 mg6 %
- Vitamin B120,14 µg6 %
- Magnesium17,7 mg5 %
See the other 9 nutrients
- Vitamin C3,75 mg5 %
- Phosphorus26,3 mg4 %
- Iodine5,4 µg4 %
- Potassium70 mg4 %
- Vitamin B50,21 mg4 %
- Iron0,4 mg3 %
- Vitamin B20,03 mg2 %
- Zinc0,12 mg1 %
- Vitamin B30,08 mg1 %
Anses Ciqual 2025. Source: Anses, 2025, Ciqual food composition table
Tips
Light mayonnaise is still a condiment, not a staple food: a sensible portion is around one to two teaspoons. Even when light, its nutrition facts need watching, with 28.5 g of fat and 8.82 g of carbohydrate per 100 g. The reduction in fat is often accompanied by added starch or sugar, which explains why its carbohydrate content is sometimes higher than the classic version. Read the label carefully to compare.
- How to eat it: as a thin layer on a sandwich, in a mixed salad, with hard-boiled eggs, cold fish or raw vegetables for dipping.
- Smart pairings: mix it with plain yoghurt or fromage blanc to lighten the sauce even further while keeping it soft.
- Storage: keep the jar in the fridge and close it tightly after each use, as the egg base is sensitive.
For culinary uses, it goes as well with a platter of seafood as with a plate of steamed vegetables. To vary your condiments, you can alternate with low-calorie yellow mustard, vinegar or a homemade vinaigrette whose composition you control. You will find more ideas in the condiments and sauces family.
For active people: light mayonnaise provides mainly fat and a little carbohydrate, but almost no protein (1.09 g per 100 g) or fibre. It is therefore not a first-choice energy source around exercise. When gaining mass, a small amount can help make a meal denser and more appetising. When cutting or watching your weight, it is better to portion it precisely, as its energy density climbs quickly with the spoonful. For protein intake, turn instead to dedicated foods and see our advice on fitness nutrition.
Weight control: do not rely only on the word light. A very generous spoonful can be worth as many calories as a measured classic portion. The winning habit is to measure your portion rather than coating by eye. You can find the details of each condiment’s content in the food calorie table. Included in moderation in a varied diet, light mayonnaise keeps its place for pleasure, without becoming the main calorie item on your plate.