How Many Calories Are in Mayonnaise? Higher or Lower Than Ketchup?

How Many Calories Are in Mayonnaise vs Ketchup? The Quick Answer

One tablespoon (14 grams) of mayonnaise has about 94 calories, 10.3 grams of fat and 88 milligrams of sodium. One tablespoon (17 grams) of ketchup has about 15 calories, 3.7 grams of sugar and 154 milligrams of sodium. Per 100 grams, mayonnaise has 680 calories and ketchup 100. So mayonnaise has about six times the calories of ketchup per spoon and almost seven times per weight. Mayonnaise gets its energy from oil, which is about 75 percent of its weight, while ketchup is 68 percent water, 22 percent sugar and 7 percent tomato solids.

The comparison highlights a classic trade-off: fat versus sugar. Mayonnaise has no sugar to speak of, but a lot of calories. Ketchup has few calories but is a source of added sugar and sodium, especially when used by the quarter cup. On a burger, a tablespoon of each adds 109 calories. On fries, mayonnaise as a dip may contribute 280 calories while ketchup contributes 45. This guide compares mayonnaise and ketchup per teaspoon, tablespoon, packet and 100 grams, looks at fat, sugar, sodium and nutrients, and shows how to enjoy both with fewer calories, with three comparison tables and an FAQ.

A tablespoon of mayonnaise has about six times the calories of a tablespoon of ketchup

How Many Calories Are in Mayonnaise?

How Many Calories Are in Ketchup?

Mayonnaise vs Ketchup: Calories Compared

One tablespoon of mayonnaise equals the calories of about six tablespoons of ketchup. In grams of sugar, however, six tablespoons of ketchup would hold 22 grams, equal to 5.5 sugar cubes.

Mayonnaise vs Ketchup: Nutrition Compared

Mayonnaise is an oil-based emulsion, while ketchup is a sweetened tomato puree

Which Has More Calories: Mayonnaise or Ketchup?

Mayonnaise has far more calories, about 94 per tablespoon against 15. A heavy portion of mayonnaise, such as the quarter cup in a potato salad serving, brings 370 calories, equal to a small meal, whereas the same volume of ketchup brings 60. Yet in terms of sugar, a quarter cup of ketchup (15 grams) outranks mayonnaise, which has none. If you are watching calories, ketchup is the lighter choice. If you are watching sugar, mayonnaise or mustard is the better one.

Why Do Mayonnaise and Ketchup Differ So Much?

Mayonnaise is a fat-in-water emulsion with roughly 75 percent oil. Oil provides 9 calories per gram, so even a small amount contributes a lot. Ketchup, by contrast, is a puree of tomato with sugar and vinegar, and 68 percent of its weight is water, which has no calories. Sugar has 4 calories per gram. So per gram, mayonnaise has 6.8 calories and ketchup 1.0. The ingredients, rather than any special processing, explain the six- to seven-fold difference.

Is Mayonnaise or Ketchup Healthier?

Neither is a health food, and both can be part of a balanced diet in moderation. Ketchup is lower in calories and fat, and provides lycopene, but contributes added sugar and sodium. Mayonnaise is higher in calories and fat, mostly unsaturated, with some vitamin E and K. For people with diabetes or insulin resistance, mayonnaise may cause less of a blood sugar effect. For people trying to lose weight, ketchup in a thin layer is easier to fit in. Reading labels and measuring are more important than choosing a "good" sauce.

Fries served with a mixture of both sauces called fry sauce average 55 calories per tablespoon

How Do Fry Sauce and Mixed Sauces Compare?

Mixing mayonnaise and ketchup gives a pink sauce popular as fry sauce, burger sauce and cocktail dressings. Equal parts of the two have about 55 calories per tablespoon, 6 grams of fat and 1.9 grams of sugar. Thousand Island dressing, which adds relish, has about 59 calories, and burger sauce 80. Using three parts ketchup to one part mayonnaise reduces the tablespoon to 35 calories with a creamier taste than ketchup alone.

How Many Calories Do They Add to Burgers, Sandwiches and Fries?

On a hamburger, one tablespoon of mayonnaise adds 94 calories, one of ketchup 15. A club sandwich with two tablespoons of mayonnaise has 188 calories from the spread. A portion of fries with a side of mayonnaise dip (3 tablespoons) adds 282 calories to the fries' 365, nearly 80 percent more. The same portion with ketchup adds 45. The sauce choice can change the total meal by 100 to 250 calories.

Which Sauce Is Better for Weight Loss?

Ketchup, mustard and salsa are better for weight loss because they supply flavor at low calories. A daily swap of one tablespoon of mayonnaise for one of ketchup saves 79 calories, about 29,000 calories a year. If you love mayonnaise, use half the amount or combine it with Greek yogurt or mustard. Light mayonnaise has 35 calories per tablespoon, but compare ingredients, as it can contain added sugar. Weigh sauce on the first few occasions to learn what a tablespoon looks like.

What Is the Verdict?

If you want the lowest calories, choose ketchup, mustard or salsa and keep an eye on sugar and sodium. If you prefer creamy sauces, choose mayonnaise but measure it, or lighten with yogurt. Fry sauce lets you enjoy both at about 55 calories per tablespoon. The choice depends on your goals: calories, sugar, sodium or taste. Whatever you choose, a level tablespoon is the unit to remember.

How Do Mayonnaise and Ketchup Affect Blood Sugar?

Ketchup carries sugar, mostly sucrose or high-fructose corn syrup, with 4.4 grams of carbohydrate per tablespoon and a glycemic load below 2 for a single spoon. Mayonnaise has almost no carbohydrate, so it has a negligible direct effect on blood glucose, and the fat can even slow stomach emptying and blunt the glucose rise of a starchy meal. For people with diabetes, the bigger concern is the large carbohydrate source in the meal, such as buns and fries, rather than a spoon of sauce. Still, a quarter cup of ketchup (15 grams of sugar) deserves counting.

How Much Sodium Do They Add?

Ketchup has about 154 milligrams of sodium per tablespoon, mayonnaise 88. A burger with both has 242 milligrams from sauces, about 10 percent of a 2,300 milligram daily limit, and a portion of fries with a three-tablespoon dip adds 462 milligrams with ketchup or 264 with mayonnaise. Light and fat-free mayonnaise often have more sodium than regular, 110 to 120 milligrams per tablespoon, to compensate for the missing flavor. People with high blood pressure should choose low-sodium versions or make their own.

How Do Children and Adults Use Each Sauce?

Children tend to prefer ketchup, and a tablespoon on chicken nuggets or fries is typical, bringing 15 calories and 3.7 grams of sugar. Mayonnaise appears in sandwiches, pasta salads and dips, at 94 calories a tablespoon. For young children, who need healthy fats for growth, a little mayonnaise is not a concern, but sugar from ketchup adds to the 25 grams daily limit for added sugar. Offering a small dish of sauce and letting children dip rather than pour helps control portions, and adults benefit from the same habit.

How Do Cultures Use Mayonnaise and Ketchup Differently?

In Belgium and the Netherlands, fries are served with mayonnaise, with a portion of 30 to 50 grams adding 200 to 340 calories. In the United States, ketchup is the standard fries condiment. In Japan, Kewpie mayonnaise is used on okonomiyaki, salads and sushi, and has about 100 calories per tablespoon. In Eastern Europe, mayonnaise is a base for salads such as Olivier at 90 to 150 calories per 100 grams of salad. In the UK, both appear in sandwich shops. Knowing the local portion habits helps estimate your intake.

What Are Lower-Calorie Homemade Versions of Each?

A creamy yogurt "mayo" is made from 1/2 cup plain Greek yogurt, 1 tablespoon lemon juice, 1 teaspoon mustard and a pinch of salt, giving about 12 calories per tablespoon. A tomato ketchup without added sugar is made from tomato paste, vinegar and a date for sweetness, with about 8 calories per tablespoon. Mix them for a light pink sauce with 10 calories per tablespoon. Both keep in the refrigerator for a week. These recipes cover the creamy and tangy roles of the two sauces for a fraction of the energy.

Who Should Be Careful With Each Sauce?

People with egg allergy must avoid regular mayonnaise and should use vegan alternatives or check labels carefully, as eggs are also in some salad dressings. People with tomato allergy or acid reflux may need to limit ketchup. Pregnant women should be careful with homemade mayonnaise made with raw egg, though commercial brands use pasteurized egg. People watching sodium or sugar should read labels. Children under one year can have mayonnaise from pasteurized eggs in small amounts, but should avoid added sugar and salt.

How Should You Store Mayonnaise and Ketchup?

Both keep well because of acidity. Refrigerate mayonnaise after opening, where it lasts about two months, and discard it if left unrefrigerated for more than two hours. Ketchup is safe at room temperature for a month after opening, though it holds color and flavor longer in the refrigerator, up to six months. Homemade versions keep in the fridge for four days (mayonnaise with raw egg) or two weeks (ketchup). Use clean utensils and close the lid to avoid contamination.

How Much Do Mayonnaise and Ketchup Cost per Serving?

Both are inexpensive, and a bottle of ketchup typically costs about the same as a jar of mayonnaise, yet a serving of mayonnaise costs less per tablespoon than premium or organic ketchup. Because mayonnaise is calorie-dense, its cost per 100 calories is lower, while ketchup's cost per 100 calories is higher. For health and budget, the cheapest way to cut calories is simply to use less. Organic and reduced-sugar versions cost 30 to 80 percent more, but a bottle lasts long when used at one tablespoon at a time.

What Is the Verdict?

For the fewest calories, choose ketchup, mustard or salsa, and watch sugar and sodium. For a creamy, rich sauce, choose mayonnaise but keep to level spoonfuls or thin it with yogurt. In a mixed fry sauce, use more ketchup than mayo. The calorie difference between the two, 79 per tablespoon, is large enough that a daily habit changes the numbers over a year, but neither is a poor choice for occasional use.

Key Takeaways: Mayonnaise vs Ketchup Calories

Mayonnaise has about 94 calories per tablespoon and ketchup 15, so mayonnaise has about six times more. Ketchup adds sugar and sodium, while mayonnaise adds fat. Measure both, mix with yogurt or mustard, and pick the sauce that fits your goal.