Mayonnaise teaspoon calories come to 31 for one level teaspoon (4.6 g) and 680 per 100 g of regular, full-fat mayo. Nearly all of it is fat: 99% of the calories, with 3.4 g of fat in each teaspoon. The real swing is portion size, because few people stop at one teaspoon.
31kcal
1 teaspoon · 4 g, regular, full-fat
1%protein
0 gProtein
0 gCarbs
3.4 gFat
How to burn off 31 kcal
—Walking, brisk
—Jogging
—Cycling, moderate
—Swimming
Skip the math. BodyPal counts these calories from your steps and workouts automatically.
Nutrition facts
Regular, full-fat · per 4 g
Calories
31 kcal
Protein
0 g
Carbohydrate
0 g
Fat
3.4 g
Saturated fat
0.5 g
Cholesterol
2 mg
Sodium
29 mg
Potassium
1 mg
Iron
0 mg
Source: USDA FoodData Central
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Verified nutrition data
Numbers on this page come from USDA FoodData Central, the U.S. Department of Agriculture’s food composition database, and from manufacturer labels where a branded product is named. Last verified September 2026. How we verify our data →
Mayonnaise: calories, protein and sodium by serving
Percent of daily value uses the FDA reference of 2,000 kcal a day.
Serving
kcal
Protein
Carbs
Fat
Sodium
% DV kcal
1 teaspoon (4.6 g)
31
0 g
0 g
3.4 g
29 mg
2%
1 tablespoon (13.8 g)
94
0.1 g
0.1 g
10.3 g
88 mg
5%
1 packet (10 g)
68
0.1 g
0.1 g
7.5 g
64 mg
3%
100 g
680
1 g
0.6 g
74.9 g
635 mg
34%
3 × 1 teaspoon (4.6 g)
94
0.1 g
88 mg
5 × 1 teaspoon (4.6 g)
156
0.2 g
146 mg
Three teaspoons make a 94-calorie tablespoon
A teaspoon of mayonnaise weighs 4.6 g and brings 31 calories, about 2% of the daily value. That is a thin smear on one slice of bread. Most sandwiches get more. Two teaspoons (9 g) come to 63 calories, and three teaspoons (14 g) reach 94, the same as a level tablespoon (13.8 g).
Five teaspoons, roughly what a generous sandwich or a bowl of tuna salad takes, add up to 23 g and 156 calories. A single packet holds 10 g and 68 calories, a little more than two teaspoons. None of these numbers is large on its own. The problem is that mayo goes on without measuring, and a heaped knife can carry twice what you think.
If you track it, measure once with a real teaspoon so you know what your usual spread looks like. After that, eyeballing gets much closer to the truth. BodyPal can also log mayonnaise from a photo of your sandwich or salad, which helps on the days the spoon never comes out of the drawer.
Fat supplies 99% of the calories
Per 100 g, regular mayonnaise has 74.9 g of fat, 1 g of protein and 0.6 g of carbs. In calorie terms the split is 99% fat, 1% protein and 0% carbs. The label reads like what mayo is: oil held together in a creamy emulsion, with very little else in the jar.
A teaspoon carries 3.4 g of fat and effectively 0 g of protein, carbs and sugar. A tablespoon carries 10.3 g of fat. That makes mayo a pure fat add-on. It brings flavor and a rich texture, but nothing that fills you up the way protein or fiber does, and fiber sits at 0.
Saturated fat is 11.7 g per 100 g, a modest share of the 74.9 g total, measured against a daily value of 20 g for saturated fat. Cholesterol is 42 mg per 100 g. At teaspoon amounts, neither row is the headline. The headline is that every calorie you add with mayo is a fat calorie, so it counts toward the fat in your meal, not as a free extra.
Sodium is small per spoon but it stacks
Regular mayonnaise has 635 mg of sodium per 100 g, 28% of the daily value. Per teaspoon that is 29 mg, or 1%. A tablespoon brings 88 mg, about 4%. At the amounts people actually eat, mayo on its own is not a salty food.
The catch is what it goes on. Mayo usually lands on bread, deli meat and cheese, or gets stirred into a salad with pickles and seasoning, and those carry their own sodium. Five teaspoons add 146 mg to the plate. That is small next to the other ingredients, but it is still real if you keep a close eye on sodium.
Switching to light mayonnaise does not help on this row. It lists 827 mg of sodium per 100 g, more than regular, and ketchup is higher still at 907 mg. If sodium is the number you watch, a measured teaspoon of regular mayo is a reasonable choice among the three spreads.
Treat mayo as the fat in the meal
Because almost every calorie in mayonnaise is fat, it works best as the main fat in a meal rather than on top of other fats. A teaspoon in a turkey sandwich adds 31 calories and makes lean meat taste richer. The same teaspoon on a sandwich that already has cheese and bacon is stacking fat on fat.
In tuna, chicken or egg salad, mayo is the binder, and the amount climbs fast. Five teaspoons is 156 calories before you count anything else in the bowl. Thinning it with mustard, lemon juice or plain yogurt stretches a small amount of mayo over more food without losing the creamy feel.
Protein-rich foods are the natural partner, since mayo brings 0 g of protein per teaspoon. Lean meat, eggs, vegetables and whole-grain bread give the meal the staying power that the spread lacks. Measure the mayo, then let the rest of the plate do the filling.
How does mayonnaise compare?
Here is how regular mayonnaise stacks up against light mayonnaise and ketchup, per 100 g and per usual serving.
Verdict: For the fewest calories, ketchup wins at 101 per 100 g, and light mayonnaise at 238 cuts regular mayo's 680 by well over half. If you want the creamy texture with less sodium, regular mayo by the teaspoon beats light, which carries 827 mg of sodium per 100 g against 635.
Mayonnaise FAQs
How many calories are in a teaspoon of mayonnaise?
A level teaspoon of regular mayonnaise (4.6 g) is about 31 calories. A tablespoon is three times that, about 94 calories.
Is mayonnaise high in calories for weight loss?
Mayonnaise is 680 calories per 100 g, almost all of it fat, so a teaspoon adds 31 calories and a tablespoon 94. Light mayonnaise is 238 calories per 100 g.
Regular or light mayonnaise: what is the difference?
Regular mayonnaise is 680 calories per 100 g and light is 238, so a teaspoon drops from 31 to about 11 calories, a saving of roughly 20.
How much fat is in a teaspoon of mayonnaise?
About 3.4 g of fat per teaspoon, of which 0.5 g is saturated, along with 29 mg of sodium and almost no carbs.
How many calories are in one spoon of mayonnaise?
It depends on the spoon: a teaspoon of regular mayonnaise has 31 calories and a tablespoon has 94. A loaded dinner spoon usually holds more than a level tablespoon, so measure if you track closely.
How many calories does mayonnaise have per 100 g?
Regular, full-fat mayonnaise has 680 calories per 100 g, with 74.9 g of fat, 1 g of protein and 0.6 g of carbs. That is 34% of the daily calorie value in a weight few people eat at once.
How much does a teaspoon of mayo weigh?
A level teaspoon of mayonnaise weighs 4.6 g and holds 31 calories. A tablespoon is 13.8 g, and a single packet is 10 g, which lands between the two at 68 calories.
How many calories are in 2 or 3 teaspoons of mayo?
Two teaspoons of regular mayonnaise come to 63 calories, and three teaspoons come to 94, the same as one tablespoon. Each added teaspoon brings another 3.4 g of fat.
How many calories are in a teaspoon of light mayonnaise?
Light mayonnaise has 238 calories per 100 g against 680 for regular, about 0.4 times as much. So a teaspoon of light comes in well under the 31 calories in a teaspoon of regular.
