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.

The 6 Healthiest Salad Dressings (and 5 to Avoid)

When it comes to eating right, not all salad dressings are created equal. Find the healthiest salad dressing for you with the roundup below.

Our editors and experts handpick every product we feature. We may earn a commission from your purchases.

We know a fresh salad packed with green vegetables is good for us, but a salad is only as good as the dressing you choose to put on top. In general, salad dressings are either oil-based or cream-based. This distinction is important to know when deciphering whether or not a given product is healthy. 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? We like products made with healthy swaps—think Greek yogurt in place of mayo or heavy cream. Looking carefully at the list of ingredients will help you understand which salad dressings are healthy and unhealthy choices.

Healthiest Salad Dressings

via annies.com

1. Annie’s Organic Honey Mustard Vinaigrette

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

Here’s a great alternative to Caesar or ranch dressing! This creamy vinaigrette is made with Dijon mustard, honey for natural sweetness, sea salt and expeller-pressed vegetable oil. (Expeller-pressed oil is produced by mechanically squeezing the oil from nuts or seeds, as opposed to using a chemical method of extraction.) Pair the dressing with greens and this grilled chicken for a light dinner.

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via litehousefoods.com

2. Litehouse OPA Greek Yogurt Strawberry Poppyseed Dressing

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

Looking for something a little sweeter? This yogurt-based dressing will brighten up your salad without adding a ton of sugar. The creamy texture and sweet strawberry flavor are likely to convert even the harshest salad critics. It pairs perfectly with healthy strawberry salads.

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via bolthouse.com

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. Plus, there’s no added sugar! You won’t even realize you’re eating a low-fat dressing…especially when it’s drizzled on top of roasted vegetables.

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via bragg.com

4. Bragg Organic Apple Cider Vinaigrette

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

This basic vinaigrette is perfect for salad dressing or as a marinade. With only apple cider vinegar, olive oil, garlic, honey and coconut aminos, this dressing is made from whole ingredients that you know and love. The coconut aminos add a salty flavor, so there is no added salt in this dressing. That means it’s a super low-sodium option!

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via briannas.com

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. This vinaigrette has about a third of the sodium compared to most other dressings, but you won’t be able to tell the difference. This would pair really well with a spicy arugula salad.

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via newmansown.com

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

Not all healthy dressings have to be vinaigrettes after all! You won’t miss the dairy in this creamy vegan dressing. It combines healthy fats from extra virgin olive oil and avocado oil with vinegar and spices to achieve its creamy texture. Pair with your favorite Greek salad ingredients, a grilled protein and some whole wheat pita bread for a perfect Mediterranean-inspired meal.

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Unhealthiest Salad Dressings

via maries.com1. 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, it’s easy to see why this dressing is not the healthiest. It’s likely very tasty, but smothering a salad with all the added calories and fat will take away from the healthy choice of a salad you initially made.

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via kensfoods.com

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. There are also plenty of additives in this dressing, like propylene glycol alginate, potassium sorbate and sodium benzoate. If you’re trying to eat healthy, skip this one.

Surprised? See what other “healthy foods” aren’t so healthy after all.

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via briannas.com

3. Brianna’s Home Style Classic Buttermilk Ranch

• Serving Size: 2 tablespoons
• Calories: 160
• Total Fat: 17g
• Saturated Fat: 1.5g
• Sodium: 280mg

Egg yolks and buttermilk provide saturated fat that could negatively affect heart health. It’s also high in sodium with almost 300 mg per serving. So, think twice before you top healthy greens with this dressing, and reach for a healthy vinaigrette instead.

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via hiddenvalley.com

4. Hidden Valley Cheddar & Bacon Flavored Ranch

• Serving Size: 2 tablespoons
• Calories: 100
• Total Fat: 11g
• Saturated Fat: 1.5g
• Sodium: 320mg

We hate to break it to you, but anything with “cheddar” and “bacon” in the name isn’t going to be your healthiest option. Hidden Valley’s ranch dressing is high in sodium due in part to the cheddar, Parmesan, Romano and jack cheeses it contains. There are also over 20 ingredients in this dressing, many of which are preservatives. Best to save this one for a special occasion.

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via wish-bone.com

5. Wish-Bone Chunky Blue Cheese

• Serving Size: 2 tablespoons
• Calories: 130
• Total Fat: 14g
• Saturated Fat: 2.5g
• Sodium: 230mg

While the flavor of blue cheese is oh-so-delicious, it does pack a punch in terms of saturated fat and sodium, due to not only the blue cheese but also the buttermilk and egg yolks.

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When choosing a healthy salad dressing, look for healthy, unsaturated fats like olive, canola, avocado or vegetable oil over saturated fats like buttermilk, mayonnaise, egg yolks or cheese. Note whether sugar is added and watch how much sodium is in your dressing, too. The best alternative is to make dressing from scratch. In fact, a homemade vinaigrette comes together in minutes!

How to Make Homemade Salad Dressing

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Tart, tangy and citrusy flavors abound in this quick citrus vinaigrette recipe to whisk together any night of the week you’ve got the good greens to go with it. —Taste of Home Test Kitchen, Milwaukee, Wisconsin

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In the wonderful world of vinegars, strawberry is the new raspberry, giving you a fresh way to put those ruby red gems to good use. —Taste of Home Test Kitchen

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Sweet and sour, this easy strawberry vinegar makes a great summer salad dressing. —Mary Hise, Cocoa, Florida

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The thick, creamy blue cheese dressing does double duty at our house because I often serve it as a veggie dip. —Christy Freeman, Central Point, Oregon

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What are all those specks and spices in your Italian dressing? You probably have them in your pantry. Create your own signature blend to toss with pasta, greens and fresh spring vegetables. —Lorraine Caland, Thunder Bay, Ontario

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This zesty blend is delicious over greens, pasta or fresh garden vegetables. I love that it’s a healthier alternative to the oil-heavy versions sold in stores. —Sarah Eiden, Enid, Oklahoma

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Use this zippy dressing over greens or hot or cold boiled potatoes. You’ll love it! —Sara Laber, Shelburne, Vermont

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When I give jars of my Cranberry Vinegar, I’m certain to include this recipe. The vinaigrette pairs especially well with a green salad featuring dried cranberries, mandarin oranges and toasted walnuts. Or use it as a marinade for chicken and salmon.—Kathy Rairigh, Milford, Indiana

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This thick creamy mixture has the flavor of ranch dressing and is a breeze to blend together. Use it to top mixed greens or as a dip for raw vegetables.
—Vickie Floden of Story City, Iowa

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Pair this sweet and tart strawberry vinaigrette dressing with any salad for a fresh twist for summer. —Carolyn McMunn, San Angelo, Texas

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This versatile ranch dressing mix converts easily into a creamy dip or smooth salad dressing. It’s delicious served with fresh veggies or drizzled over greens. —Carolyn Zimmerman, Fairbury, Illinois

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My sour cream and basil dressing has fancy bistro flavor. We serve it with salad; it’s also a tasty addition to baked potatoes, bread salads and veggies. —Deborah Comeaux, Pocomoke City, Maryland

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This vinaigrette is a delicious dressing that I like to keep on hand for topping a variety of salad greens. —Dan Wright, San Jose, California

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This delicious dressing has only four ingredients, but it’s big on flavor. My family loves this thick, tangy golden topping over a mixture of fresh greens and mushrooms. —Joanne Hof, Los Alamos, New Mexico

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Sweet maple syrup and zesty balsamic vinegar lend bright flavors to crisp summer salads, tender grilled pork chops or luscious red strawberries. —Kim Sumrall, Aptos, California

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Looking for something tasty to make with fresh raspberries? This dressing adds summer-fresh flavor to salads. —Francy Nightingale, Issaquah, Washington

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This sweet and tangy citrus dressing perks up any salad, lending appeal to even a simple blend of mixed greens. Diana Rios – Lytle, Texas

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Caramelized onions add a depth of flavor you won’t find in a store-bought dressing. As a sandwich spread, crostini topper or celery dip, keep this mixture on hand to add zip as needed. —Alisha Goins, Sabin, Minnesota

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Pssst! Did you know America’s top-selling condiment and go-to dressing for chicken, tuna and potato salad can be prepared with a handful of everyday pantry items? This mayonnaise recipe will be a new favorite. —Taste of Home Test Kitchen

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8 Simple and Healthy Salad Dressings

There’s no doubt that salad can be a healthy addition to a balanced diet.

Unfortunately, most store-bought dressings are brimming with added sugar, preservatives, and artificial flavorings that can diminish the potential health benefits of your salad.

Making your own salad dressing at home is an easy and cost-effective alternative to store-bought varieties.

Furthermore, it can give you better control of what you’re putting on your plate.

Here are 8 simple and healthy salad dressings that you can make at home.

1. Sesame ginger

This simple salad dressing doubles as an easy marinade for meat, poultry, or roasted veggies.

It’s also easy to make using ingredients you likely already have on hand.

Ingredients

• 1 tablespoon (15 ml) olive oil
• 1 tablespoon (15 ml) sesame oil
• 1 tablespoon (15 ml) soy sauce
• 1 tablespoon (15 ml) maple syrup
• 1 tablespoon (15 ml) rice vinegar
• 1 clove minced garlic
• 1 teaspoon (2 grams) freshly minced ginger

Directions

1. Whisk together the
   olive oil, sesame oil, soy sauce, maple syrup, and rice vinegar.
2. Add the minced
   garlic and ginger and stir together until combined.

Nutrition facts

A 2-tablespoon (30-ml) serving contains the following nutrients (1, 2, 3, 4, 5):

• Calories: 54
• Protein: 0.2 grams
• Carbs: 3.5 grams
• Fat: 4.5 grams

2. Balsamic vinaigrette

With just five basic ingredients, balsamic vinaigrette is one of the easiest homemade salad dressings to prepare in a pinch.

It has a sweet yet savory flavor that works well in just about any salad, making it one of the most versatile options available.

Ingredients

• 3 tablespoons (45 ml) balsamic vinegar
• 1 tablespoon (15 ml) Dijon mustard
• 1 clove minced garlic
• 1/2 cup (118 ml) olive oil
• salt and pepper

Directions

1. Combine the
   balsamic vinegar with the Dijon mustard and minced garlic.
2. Slowly add the
   olive oil while continuing to stir the mixture.
3. Season with a bit
   of salt and pepper prior to serving to give the flavor a quick boost.

Nutrition facts

A 2-tablespoon (30-ml) serving contains the following nutrients (1, 6, 7, 8):

• Calories: 166
• Protein: 0 grams
• Carbs: 1 gram
• Fat: 18 grams

3. Avocado lime

Creamy, cool, and refreshing, this avocado lime dressing works great on salads or served as a tasty dip for fresh veggies.

Avocado is a great source of heart-healthy monounsaturated fats and may help boost your HDL (good) cholesterol levels (9, 10).

Ingredients

• 1 avocado, cut into
  small chunks
• 1/2 cup (113 grams) plain Greek yogurt
• 1/3 cup (5 grams) cilantro
• 1/4 cup (60 ml) lime juice
• 4 tablespoons (60 ml) olive oil
• 2 cloves minced garlic
• salt and pepper

Directions

1. Add the avocado
   chunks to a food processor along with the Greek yogurt, cilantro, lime juice,
   olive oil, and minced garlic.
2. Top with a bit of
   salt and pepper and then pulse until the mixture reaches a smooth, thick
   consistency.

Nutrition facts

A 2-tablespoon (30-ml) serving contains the following nutrients (1, 8, 9, 11, 12, 13):

• Calories: 75
• Protein: 1 gram
• Carbs: 2.5 grams
• Fat: 7 grams

4. Lemon vinaigrette

This tart, tasty salad dressing is a great choice to help brighten up your favorite salads and vegetable dishes.

It works especially well for simple salads that need a bit of extra zing, thanks to its zesty citrus flavor.

Ingredients

• 1/4 cup (59 ml) olive oil
• 1/4 cup (59 ml) fresh lemon juice
• 1 teaspoon (7 grams) honey or maple syrup
• salt and pepper

Directions

1. Whisk the olive oil
   and fresh lemon juice together.
2. Mix in honey or
   maple syrup for a bit of sweetness.
3. Season with salt
   and pepper to taste.

Nutrition facts

A 2-tablespoon (30-ml) serving contains the following nutrients (1, 14, 15):

• Calories: 128
• Protein: 0 grams
• Carbs: 3 grams
• Fat: 13.5 grams

5. Honey mustard

This creamy homemade dressing has a slightly sweet flavor that’s ideal for adding a bit of depth and rounding out your favorite savory salads.

It also works well as a dipping sauce for sweet potato fries, appetizers, and fresh veggies.

Ingredients

• 1/3 cup (83 grams) Dijon mustard
• 1/4 cup (59 ml) apple cider vinegar
• 1/3 cup (102 grams) honey
• 1/3 cup (78 ml) olive oil
• salt and pepper

Directions

1. Whisk the Dijon
   mustard, apple cider vinegar, and honey together.
2. Slowly add the
   olive oil while continuing to stir.
3. Add salt and pepper
   to taste.

Nutrition facts

A 2-tablespoon (30-ml) serving contains the following nutrients (1, 7, 15, 16):

• Calories: 142
• Protein: 0 grams
• Carbs: 13.5 grams
• Fat: 9 grams

6. Greek yogurt ranch

Versatile, creamy, and delicious, ranch dressing is one of the most popular salad dressings available.

In this homemade alternative, Greek yogurt gives a healthy twist to this tasty condiment. This version works well as a dipping sauce or dressing.

Ingredients

• 1 cup (285 grams) plain Greek yogurt
• 1/2 teaspoon (1.5 grams) garlic powder
• 1/2 teaspoon (1.2 grams) onion powder
• 1/2 teaspoon (0.5 grams) dried dill
• dash of cayenne pepper
• dash of salt
• fresh chives, chopped (optional)

Directions

1. Stir together the
   Greek yogurt, garlic powder, onion powder, and dried dill.
2. Add a dash of
   cayenne pepper and salt.
3. Garnish with fresh
   chives before serving (optional).

Nutrition facts

A 2-tablespoon (30-ml) serving contains the following nutrients (11, 17, 18, 19):

• Calories: 29
• Protein: 1 gram
• Carbs: 2 grams
• Fat: 2 grams

7. Apple cider vinaigrette

Apple cider vinaigrette is a light and tangy dressing that can help balance the bitterness of leafy greens like kale or arugula.

Plus, drizzling this apple cider vinaigrette over your favorite salads is an easy way to squeeze in a serving of apple cider vinegar, a powerful ingredient loaded with health benefits.

In particular, some studies have shown that apple cider vinegar may reduce blood sugar levels and lower triglyceride levels (20, 21).

Ingredients

• 1/3 cup (78 ml) olive oil
• 1/4 cup (59 ml) apple cider vinegar
• 1 tablespoon (15 ml) Dijon mustard
• 1 teaspoon (7 grams) honey
• 1 tablespoon (15 ml) lemon juice
• salt and pepper

Directions

1. Combine the olive
   oil and apple cider vinegar.
2. Add the Dijon
   mustard, honey, lemon juice, and a bit of salt and pepper to taste.

Nutrition facts

A 2-tablespoon (30-ml) serving contains the following nutrients (1, 7, 14, 15, 16):

• Calories: 113
• Protein: 0 grams
• Carbs: 1 gram
• Fat: 12 grams

8. Ginger turmeric

This ginger turmeric dressing can help add a pop of color to your plate.

It has a zesty flavor that can complement bean salads, mixed greens, or veggie bowls.

It also features both ginger and turmeric, two ingredients that have been associated with several health benefits.

For example, ginger may help reduce nausea, relieve muscle pain, and decrease your blood sugar levels (22, 23, 24).

Meanwhile, turmeric contains curcumin, a compound well studied for its anti-inflammatory and antioxidant properties (25).

Ingredients

• 1/4 cup (60 ml) olive oil
• 2 tablespoons (30 ml) apple cider vinegar
• 1 teaspoon (2 grams) turmeric
• 1/2 teaspoon (1 gram) ground ginger
• 1 teaspoon (7 grams) honey (optional)

Directions

1. Mix the olive oil,
   apple cider vinegar, turmeric, and ground ginger.
2. To enhance the
   flavor, you can add a bit of honey for sweetness.

Nutrition facts

A 2-tablespoon (30-ml) serving contains the following nutrients (1, 15, 16, 26, 27):

• Calories: 170
• Protein: 0 grams
• Carbs: 2.5 grams
• Fat: 18 grams

The bottom line

Many healthy and nutritious salad dressings can easily be made at home.

The dressings above are packed with flavor and made from simple ingredients that you probably already have sitting on your shelves.

Try experimenting with these dressings and swapping them in for store-bought varieties in your favorite salads, side dishes, and appetizers.

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