What are the healthiest salad dressings? What salad dressings should you avoid for a diet? Discover the top 6 healthiest and 5 unhealthiest salad dressings.

Healthiest Salad Dressings

When it comes to eating right, not all salad dressings are created equal. Generally speaking, the healthiest salad dressing will be a vinaigrette like balsamic or oil and vinegar, while Caesar, ranch or anything with the word “creamy” will be the unhealthiest. The exception? Products made with healthy swaps, such as Greek yogurt in place of mayo or heavy cream.

1. Annie’s Organic Honey Mustard Vinaigrette

Serving Size: 2 tablespoons
Calories: 70
Total Fat: 6g
Saturated Fat: 0.5g
Sodium: 170mg

This creamy vinaigrette is made with Dijon mustard, honey for natural sweetness, sea salt and expeller-pressed vegetable oil. It’s a great alternative to Caesar or ranch dressing.

2. Litehouse OPA Greek Yogurt Strawberry Poppyseed Dressing

Serving Size: 2 tablespoons
Calories: 60
Total Fat: 3g
Saturated Fat: 0g
Sodium: 135mg

This yogurt-based dressing has a creamy texture and sweet strawberry flavor, making it a healthier choice that’s likely to convert even the harshest salad critics.

3. Bolthouse Farms Italian Vinaigrette

Serving Size: 2 tablespoons
Calories: 25
Total Fat: 1.5g
Saturated Fat: 0g
Sodium: 140mg

This healthy salad dressing has bold flavor but only 25 calories per serving. It’s made with a delicious combination of ingredients including white wine vinegar, extra virgin olive oil, garlic and herbs, with no added sugar.

4. Bragg Organic Apple Cider Vinaigrette

Serving Size: 2 tablespoons
Calories: 80
Total Fat: 7g
Saturated Fat: 1g
Sodium: 20mg

This basic vinaigrette is made from whole ingredients like apple cider vinegar, olive oil, garlic, honey and coconut aminos, making it a super low-sodium option.

5. Brianna’s Champagne Vinaigrette

Serving Size: 2 tablespoons
Calories: 120
Total Fat: 10g
Saturated Fat: 0.5g
Sodium: 140mg

With no added sugar, this tangy dressing combines the flavors of Dijon mustard, honey, heart-healthy canola oil, capers and white wine vinegar.

6. Newman’s Own Avocado Oil & Extra Virgin Olive Oil Greek Dressing

Serving Size: 2 tablespoons
Calories: 150
Total Fat: 16g
Saturated Fat: 2.5g
Sodium: 230mg

This creamy vegan dressing combines healthy fats from extra virgin olive oil and avocado oil with vinegar and spices, making it a great choice for a Mediterranean-inspired meal.

Unhealthiest Salad Dressings

Not all salad dressings are created equal. While vinaigrettes and yogurt-based dressings are among the healthiest options, creamy dressings like Caesar and Thousand Island can be high in calories, fat, and added sugar.

1. Marie’s Creamy Caesar

Serving Size: 2 tablespoons
Calories: 120
Total Fat: 13g
Saturated Fat: 2.5g
Sodium: 180mg

With primary ingredients like Romano cheese and sour cream, Marie’s Creamy Caesar dressing is not the healthiest choice, as it’s high in calories, fat, and sodium.

2. Ken’s Steak House Thousand Island

Serving Size: 2 tablespoons
Calories: 140
Total Fat: 13g
Saturated Fat: 2g
Sodium: 240mg

One of the first ingredients in Ken’s Steak House Thousand Island dressing is corn syrup, meaning it’s high in added sugar, a big driver in bodily inflammation.

The Bottom Line

When it comes to choosing a healthy salad dressing, it’s important to read the nutrition label and look for options that are low in calories, fat, and added sugars. Vinaigrettes and yogurt-based dressings are generally the healthiest choices, while creamy dressings like Caesar and Thousand Island should be avoided for a diet.

FAQ

What is the healthiest salad dressing for weight loss?

The healthiest salad dressings for weight loss are typically vinaigrette-based, such as balsamic, oil and vinegar, or Greek yogurt-based dressings. These are lower in calories and fat compared to creamy dressings like Caesar or Thousand Island.

Is oil and vinegar the healthiest salad dressing?

Yes, oil and vinegar is generally considered one of the healthiest salad dressing options. It’s low in calories, fat, and sodium, and can be made with healthy oils like extra virgin olive oil.

What are the benefits of healthy salad dressings?

The benefits of choosing healthy salad dressings include:
– Lower in calories and fat, which can aid in weight management
– Reduced sodium intake
– Increased intake of healthy fats and antioxidants
– Reduced inflammation and improved gut health
– Better overall nutritional profile for your salad

Conclusion

Not all salad dressings are created equal. By choosing healthier options like vinaigrettes and yogurt-based dressings, you can enjoy the benefits of a nutritious salad while avoiding the pitfalls of high-calorie, high-fat creamy dressings. Be sure to read nutrition labels and opt for dressings that are low in calories, fat, and added sugars.