Is mayonnaise healthier than butter?

For heart health, mayo usually gets the nod. USDA data puts saturated fat at 11.2g per 100g for mayonnaise against 51.4g for butter, and cholesterol at 42mg versus 215mg. Butter counters with far less sodium, 11mg per 100g compared to mayo's 635mg. Both are calorie-dense fats, so portions matter either way.

Which has more calories, mayonnaise or butter?

Butter runs slightly higher at 717 calories per 100g versus 680 for regular mayonnaise. Per level tablespoon the gap is 8 calories: 102 for butter and 94 for mayo. That difference disappears the moment a spoonful turns heaping, so measuring matters more than the choice itself.

Is mayo or butter better for grilled cheese?

Mayo spreads straight from the fridge and browns more evenly, since it tolerates higher pan heat than butter, which starts smoking around 350°F. Nutritionally, a tablespoon of mayo on the bread costs 94 calories with 1.6g of saturated fat, against 102 calories and 7.2g of saturated fat from butter. Many cooks use mayo on the outside and a little butter inside for flavor.

Is mayonnaise or butter worse for cholesterol?

Butter carries the heavier load: 215mg of dietary cholesterol and 51.4g of saturated fat per 100g, both worth limiting for LDL management. Mayonnaise has 42mg of cholesterol and 11.2g of saturated fat per 100g because it is built on soybean oil rather than milk fat. Swapping butter for mayo on cold sandwiches drops saturated fat per tablespoon from 7.2g to 1.6g.

Which is better for keto, mayo or butter?

Both fit keto easily. Butter has 0.1g of carbs per 100g and mayonnaise 0.6g, so neither dents a daily carb limit. Mayo brings 75g of fat per 100g and butter 81.1g, exactly what keto plans want from a fat source. Skip light mayo, which often adds sugar to replace the missing fat.

Is mayonnaise high in sodium compared to butter?

Yes, and it is the one metric where butter clearly wins. Mayonnaise packs 635mg of sodium per 100g, about 89mg per tablespoon, while USDA data lists just 11mg per 100g for butter. Salted butter narrows the gap, adding roughly 90mg per tablespoon, so check the label if you are watching blood pressure.

Can I substitute mayonnaise for butter on sandwiches or in cooking?

On cold sandwiches and for pan-toasting, yes, and the swap saves 8 calories and 5.6g of saturated fat per tablespoon. Baking is the exception, because butter's 81.1g of fat per 100g arrives as a solid that creates structure and flakiness mayo cannot replicate. Mayo also adds moisture from its egg and vinegar base, which changes texture in doughs.

Mayonnaise

Butter

All Comparisons

Mayonnaise vs Butter

Mayonnaise

Wins in 4 of 6 categories

Compare mayonnaise and butter calories, saturated fat, cholesterol, and sodium. See which spread is healthier for sandwiches, grilled cheese, and keto diets.

Verdict (USDA data)

Per 100g, Mayonnaise has 620 calories vs Butter's 720. Mayonnaise has less fat (75g vs 81.1g).

Sources: Mayonnaise (FDC 171009) · Butter (FDC 173430)

Nutrition Comparison (per 100g)

Nutrient	Mayonnaise		Butter
Calories	620	vs	720
Protein	1g	vs	0.85g
Carbs	0.6g	vs	0.1g
Fat	75g	vs	81.1g
Fiber	0g	vs	0g
Sodium	635mg	vs	11mg

Winner determined by: fewer calories, more protein, more fiber, less fat, less sodium

Source: USDA FoodData Central. Mayonnaise: FDC 171009 · Butter: FDC 173430.

When to Choose Each

Choose Mayonnaise when:

You're limiting saturated fat (11.2g vs 51.4g per 100g)
You're watching dietary cholesterol (42mg vs 215mg per 100g)
You're pan-toasting grilled cheese (browns evenly at 94 calories per tablespoon)
You want to shave a few calories (680 vs 717 per 100g)

See full Mayonnaise nutrition

Choose Butter when:

You're cutting sodium (11mg vs 635mg per 100g)
You're baking and need solid fat for structure (81.1g fat per 100g)
You want near-zero carbs with fat-soluble vitamin A (0.1g carbs per 100g)
You like built-in portion control (a 5g pat is just 36 calories)

See full Butter nutrition

Frequently Asked Questions

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Last updated: 2026-06-10

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