9 Healthiest Salad Dressings That Don't Sacrifice Taste
Salads are a great way to get the fiber, antioxidants, and flavor from fresh veggies. When made properly, they make a great low-calorie meal for weight loss. But if you go too heavy with a rich dressing, that healthy meal or appetizer turns into a calorie and fat bomb.
Bottled dressings tend to go heavy on oil, salt, and sugar, while low-fat options usually crank up the sugar to compensate. The best dressings are made fresh, but there’s no denying the convenience of bottled dressing for quick weeknight salads.
To help you identify a dressing you like that, when applied with restraint, keeps your salad as healthy as intended, we identified the healthiest store-bought salad dressings in the supermarket.
We also spoke with nutritionists and chefs to give you important context on how dressings are made, what to look out for, and even how to make a simple, healthy dressing at home if you aren’t loving pre-packaged options.
And, if you're interested in more healthy eating guides, check our our articles about the healthiest oats, best protein bars, and leanest cuts of beef.
Healthiest Salad Dressings at a Glance
Healthiest Salad Dressing Overall: Bragg’s Organic Vinaigrette
Healthiest Low-Carb/Keto Dressing: Primal Kitchen Sesame Ginger Vinaigrette
Healthiest French Dressing: Walden Farms Zero-Calorie French Dressing
Healthiest Italian Dressing: Primal Kitchen Avocado Oil Italian
Healthiest Caesar Dressing: Brianna’s Avocado Oil Caesar Dressing
Healthiest Vegan Dressing: Annie’s Organic Shiitake Sesame Salad Dressing
Healthiest Ranch Dressing: Newman’s Own Avocado & Olive Oil Ranch
Related: We Tested Dozens of Smoothie Recipes to Find the Best Mixes to Build Muscle
Healthiest Salad Dressings
Healthiest Salad Dressing Overall: Bragg’s Organic Vinaigrette
Though dressing salads individually with extra-virgin olive oil and vinegar isn’t rocket science, there are pre-made vinaigrettes that offer convenience and introduce herbs, garlic, and other flavors that can make a sad salad more interesting when needed.
Bragg’s Organic Vinaigrette is made with organic cider vinegar and organic extra virgin olive oil (EVOO) and adds flavors of honey, garlic, onion, and the brand's signature coconut aminos which have a touch of soy sauce umami flavor.
Calories: 70
Total Fat: 7g
Saturated Fat: 1g
Sodium: 20mg
Carbohydrates: 4g
Healthiest Low-Carb/Keto: Primal Kitchen Sesame Ginger Vinaigrette
During the low-fat boom of the 1980s and 1990s, low-fat dressings found a niche on grocery shelves. Today, with more Americans eating low-carb, newcomers such as Primal Kitchen offer low- and zero-carb dressings that omit added sugars or replace them with non-nutritive sweeteners.
Primal Kitchen Sesame Ginger Vinaigrette, like many foods aimed at a ketogenic audience, goes heavy on fats, leading with avocado and sesame oils blended with vinegars and coconut aminos to balance the richer oils with tanginess.
While there’s a bit of honey added for sweetness, just a dollop of this heavier dressing goes a long way. Each 2 tablespoon serving only has 2 grams of carbohydrates. While it’s low-carb and keto-friendly, the higher calorie count means it’s not the best choice for low-calorie dieters.
Calories: 90
Total Fat: 10g
Saturated Fat: 1.5g
Sodium: 110mg
Carbohydrates: 2g
Healthiest French Dressing: Walden Farms Zero-Calorie French Dressing
The hallmark of French dressing is a tomato and vinegar base with vegetable oil, which gives this classic American salad dressing a non-dairy creaminess. Catalina and Russian dressings fall on this same spectrum.
Unfortunately, added sugar is a calling card for this type of dressing. Kraft’s Classic Creamy French, for example, features high-fructose corn syrup as the second ingredient and delivers 6 grams of carbohydrates per 2 tablespoon serving.
“Many commercial dressings, particularly those that are sweetened or flavored, can contain significant amounts of sugar,” says Maria Knobel, MBBS, medical director of Medical Cert U.K. "This isn't always obvious just from the taste, as even seemingly savory dressings can have hidden sugars.”
If you crave the sweet tang of French dressing but don’t want the carbs and calories, Walden Farms Zero-Calorie French Dressing goes heavy on the vinegar, skips the oil, and adds calorie-free sweetness via erythritol, a plant-based sugar alternative. Even though this is a zero-calorie dressing, it’s probably wise to still use restraint, as not everyone agrees with sugar replacements. They've been linked with health concerns at higher dosages.
Calories: 0
Total Fat: 0g
Saturated Fat: 0g
Sodium: 110mg
Carbohydrates: 2g (<1g net carbs)
Healthiest Italian Dressing: Primal Kitchen Avocado Oil Italian
Though most Italians dress salads with olive oil and and vinegar only, Italian dressing is one of the most popular bottled dressings in the U.S. While your average bottled Italian dressing pairs vegetable oil with vinegar, sugar, garlic, and herbs, Primal Kitchen Italian swaps in avocado oil and leaves out added sugars for a keto-friendly option with a simple, readable ingredient list.
Like most Primal Kitchen dressings, the calorie count per serving is a bit higher than other dressings because of the higher ratio of oil to other ingredients. This is a great option for low-carb and weight gain, but should be used sparingly if you’re restricting calories.
Calories: 110
Total Fat: 12g
Saturated Fat: 1.5g
Sodium: 230mg
Carbohydrates: <1g
Healthiest Caesar Dressing: Brianna’s Avocado Oil Caesar Dressing
Caesar dressing is one of the richest and most calorie-dense options. That's thanks to lots of oils and various cheeses. For example, Brianna’s Asiago Cheese Caesar jams 150 calories into 2 tablespoons of dressing thanks to cheese and plenty of canola oil.
Thankfully, you can get the rich flavors of a Caesar dressing without building a calorie bomb. Brianna’s healthier Avocado Oil Caesar cuts the calories by a third by omitting the Asiago and going easier on the oil.
Calories: 100
Total Fat: 10g
Saturated Fat: 1.5g
Sodium: 260mg
Carbohydrates: 1g
Healthiest Vegan Dressing: Annie’s Organic Shiitake Sesame Salad Dressing
For hundreds of years vinaigrette was the only dressing and was very unconsciously vegan. But now, there's a laundry list of ingredients in many commercial salad dressings. It's harder than it should be to avoid animal products.
During a five-year interlude of hardcore veganism in my 20s, Annie’s Shiitake Sesame Dressing was a household favorite. Unlike black bean burgers, I still love it. The sesame oil, soy sauce, and mushroom base pack a salty, umami flavor punch that also makes a great vegan marinade.
Calories: 120
Total Fat: 13g
Saturated Fat: 1g
Sodium: 260mg
Carbohydrates: 1g
Healthiest Low-Sodium Dressing: Organicville Salt-Free Italian Dressing
Healthy dressings are especially prone to high salt content to add flavor while avoiding calories, sugar, and fat. Though many dieters are more concerned with calories or specific macronutrients, Knobel cautions that excess sodium is linked to high blood pressure and cardiovascular disease.
“Many dressings, especially those with bold flavors or processed ingredients, can contain surprisingly high amounts,” says Knobel. “To manage your sodium intake, look for dressings labeled as low-sodium or no-salt-added. Choosing dressings that use herbs and spices for flavor instead of additional salt can help reduce your sodium consumption.”
Organicville Salt-Free Italian does just that. It leaves out the salt and adds flavor from garlic, onions, peppers, herbs, and spices. It also just happens to be a very low-calorie dressing with no saturated fats and minimal sugar.
Calories: 50
Total Fat: 4g
Saturated Fat: 0g
Sodium: 0mg
Carbohydrates: 1g
Healthiest Ranch Dressing: Newman’s Own Avocado & Olive Oil Ranch
Ranch is the poster child for the unhealthy American distortion of classic salad dressing. Pouring an avalanche of fatty white dressing over healthy vegetables isn't the way to go. Though many ranch dressings contain dairy, they often get their creaminess from emulsified canola and soy oils.
Newman’s Own Avocado and Olive Oil Ranch ditches cheap oils for healthy alternatives. It remains a rich dressing, just a slightly less dense and unhealthy one. At 160 calories per serving, you’ll still want to apply it with restraint. But with zero carbs, it’s also a better choice for low-carb and keto dieters.
Calories: 160
Total Fat: 18g
Saturated Fat: 2.5g
Sodium: 220mg
Carbohydrates: 0g
Healthiest Low-Fat/Fat-Free Dressing: Maple Grove Fat-Free Balsamic Vinaigrette
Fats are still recovering from decades of demonization in the late 20th Century. They serve an important role in our diet and particularly in salads.
“Adding some fat to your salad—either by adding a dressing or through other meals—is essential for helping you absorb all of the vitamins in your vegetables,” says Holly Lee, NASM-certified nutrition coach and recipe creator at The Sweet Simple Things. “Fat-soluble vitamins [D, K, A, and E] need a little bit of fat to be absorbed by our bodies, so having some fat in your dressing is a-okay.”
While fats can help us feel full and absorb nutrients, they pack a lot of calories and can be counterproductive for weight loss. Some dieters may want to avoid fat altogether. Traditional vinaigrettes are primarily oil-based, but you can get a similar flavor profile with fat-free options like Maple Grove Fat-Free Balsamic Vinaigrette. It's only 15 calories per serving.
Calories: 15
Total Fat: 0g
Saturated Fat: 0g
Sodium: 120mg
Carbohydrates: 3g
Related: Your Healthiest Choices for a Fast Food Breakfast
Healthy Salad Dressing Recipes to Make at Home
While we’ve highlighted lots of healthier bottled dressings here, the best way to fully control the flavor and nutritional profile of your dressing is to make your own.
You can simply mix olive oil and lemon juice or vinegar. A standard ratio for this type of dressing is between 2:1 and 4:1 oil to acid, but there’s room for experimentation and flip-flopping those ratios for a lower-fat, tangier dressing that breaks with tradition but cuts calories and keeps your salad lighter. You can also elaborately mix herbs, spices, oils, and acids to make a dressing. Without commercial binders and emulsifiers, homemade dressings often separate, but if you bottle or jar yours, just shake it to re-blend.
Kim Sayid, Italian cuisine expert and country manager for Italian vinegar brand Ponti, says bottled salad dressings aren’t even a product sold in supermarkets as Italians opt for vinegar or lemon juice and olive oil, dressed at the table.
“The Italian salad is simple, with very few basic ingredients,” says Sayid, “Maybe sliced cucumbers, tomatoes and red onion with some EVOO and vinegar. Maybe a mixed green salad with a few slivers of shredded carrots and just a couple of cherry tomatoes, topped with EVOO and balsamic vinegar.”
Chef Brian Malarkey says the perceived convenience of bottled dressings ignores the simplicity of home-made dressing.
“Bottled salad dressings sit on your refrigerator shelves for months, half used and packed full of preservatives and chemicals,” Malarkey says. “The secret that these dressing companies don't want to tell you is how simple dressings are to make. “ Malarkey uses a 2-to-1 oil-to-acid ratio at his restaurants, pairing a light-tasting oil with lemon juice and flavor-packed herbs such as thyme, dill or oregano.
Lisa Lotts, recipe publisher at Garlic and Zest, likes a 3:1 oil-to-vinegar ratio for a simple vinaigrette and adds garlic and Dijon mustard. She also says that even creamy dressings such as ranch and caesar are doable at home.
“Some recipes are mixed in a blender or food processor with an egg yolk and oil to create a thick, creamy salad topper,” Lott says. “I do this for my Creamy Caesar Dressing and Creamy Anchovy Vinaigrette.”
Lemon Vinigrette Recipe
Here’s a simple Lemon Vinaigrette recipe from Ryan Forte, executive chef at Carolina Farm Trust. It's fresh, flavorful, and perfect for a wide range of salads. Plus, it’s a great example of how easy it is to make your own dressing at home.
Ingredients
2 tablespoons fresh lemon juice (about half a large lemon)
6 tablespoons extra-virgin olive oil
1 teaspoon Dijon mustard (optional, for added flavor and emulsification)
1 teaspoon honey or maple syrup (optional, for a touch of sweetness)
Salt and freshly ground black pepper to taste
Instructions:
Instructions
Juice the lemon into a small bowl or jar.
Add the Dijon mustard and honey or maple syrup if you’re using them. This helps balance the tartness of the lemon and bind the dressing together.
Slowly drizzle in the olive oil while whisking continuously. If using a jar, add olive oil, cover, and shake vigorously until the dressing is well combined and slightly thick.
Season with salt and freshly ground black pepper to taste.
Basic Vinigrette Template
Here’s a step-by-step recipe for a basic vinaigrette template from Celine Beitchman, director of nutrition at the Institute of Culinary Education’s New York City campus. You can easily elaborate on this recipe with herbs, spices, and other additions to customize it to the salad and your preferences.
Equipment
Bowl
Whisk
Measuring Spoons
Ingredients
Vinegar
Dijon mustard
Olive oil
Pinch of salt
Instructions
Mix vinegar and dijon mustard in a bowl.
Then whisk in oil in a steady stream.
Add salt and adjust to taste.
Mix in herbs, spices, and aromatics as desired.
How to Choose the Healthiest Salad Dressings
The chefs and nutritionists we spoke with all said simple, made-to-order vinaigrettes are the healthiest salad dressings. Vinaigrettes keep to simple ingredients and let the flavors shine.
“Vinaigrettes are a lot healthier than creamy dressings, such as ranch and blue cheese,” says Amie Alexander, registered dietitian at Nutri Peak. “[Vinaigrettes] are less caloric and, more importantly, less unhealthy fat if prepared with healthy oils. Some creamy dressings can become healthier if they contain more Greek yogurt and less mayonnaise or sour cream.”
Because the construction of each dressing varies between brands, reading nutrition labels is an important step in finding a store-bought dressing that fits your needs. Nutritionists and chefs agree that fewer ingredients are better as it makes it easier to evaluate what’s in a particular dressing and avoid food-science additives.
“Look at the ingredients. Salad dressings shouldn’t have loads of ingredients on the label,” says Roxana Ehsani, MS, RD, CSSD, LDN, and sports dietitian. “They truly should just have a handful. If your salad dressing has a long list of ingredients, put it back on the shelf.”
When it comes to what’s on the label itself, focus on basics. Keep an eye on any metrics important to your particular diet, such as sugar or total calories.
“The three main things I recommend people pay attention to are added sugar, fat type and sodium,” says Brit Duer, Optimal Bio’s lead wellness practitioner. “As for types of fat, I recommend dressings made with olive or avocado oil, as they are high in monounsaturated fats, which can reduce heart disease and improve hormone health.
Vegetable-oil-based dressings are high in omega-6 fatty acids, which can lead to inflammation. Dairy or cream-based dressings often contain saturated fats, which are okay in moderation, but larger quantities can lead to higher cholesterol and heart disease,” Duer says.
Why You Should Trust Us
Author Justin Park is a health and fitness journalist with over decades researching and writing on food, fitness, and nutrition. He's also a salad enthusiast who grows his own greens when the Rocky Mountain climate allows him.
For this article, he consulted chefs, nutritionists, and health professionals to understand what makes a healthy salad dressing, how to read dressing labels, and how to construct a delicious and healthy dressing at home.
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