Updated: November 17, 2023
When it comes to eating well, not all salad dressings are created equal. Find the healthiest salad dressing for you with the overview below.
We know onepour saladPacked with green vegetables is good for us, but a salad is only as tasty as the dressing you put on top. Generally, salad dressings are oil-based or cream-based. This distinction is important to know when deciphering whether a particular product is healthy or not. In general, the healthiest salad dressing would be a vinaigrette such as balsamic or oil and vinegar, while Caesar, ranch, or anything else with the word "creamy" would be the unhealthiest.
The exception? We love products made with healthy swaps – think Greek yogurt instead of mayonnaise or whipped cream. Looking closely at the ingredients list will help you understand which salad dressings are healthy and unhealthy choices.
Healthiest Salad Dressings
1. Annie's Organic Honey Mustard Vinaigrette
- Serving size: 2 tbsp
- Calories: 70
- Total fat: 6 g
- Saturated fat: 0.5 g
- Natrium: 170 mg
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 pressed vegetable oil. (Extruded oil is made by mechanically pressing the oil from nuts or seeds, rather than using a chemical extraction method.) Combine the dressing with green andthis grilled chickenfor a light dinner.
2. Litehouse OPA Greek yogurt-strawberry-poppy dressing
- Serving size: 2 tbsp
- Calories: 60
- Total fat: 3 g
- Saturated fat: 0 g
- Natrium: 135 mg
Looking for something sweeter? This yogurt-based dressing will spice up your salad without adding a ton of sugar. The creamy texture and sweet strawberry flavor will probably convince even the strictest salad critics. It fits perfectlyhealthy strawberry salads.
3. Bolthouse Farms Italian Vinaigrette
- Serving size: 2 tbsp
- Calories: 25
- Total fat: 1.5 g
- Saturated fat: 0 g
- Natrium: 140 mg
This healthy salad dressing has a delicious taste, but only 25 calories per serving. part. 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 if it's drizzled over itroasted Vegetables.
4. Bragg Organic Apple Cider Vinaigrette
- Serving size: 2 tbsp
- Calories: 80
- Total fat: 7 g
- Saturated fat: 1 g
- Natrium: 20 mg
This basic vinaigrette is perfect for a salad dressing or as a marinade. Using only apple cider vinegar, olive oil, garlic, honey, and coconuts, this dressing is made from whole ingredients you know and love. The coconut aminos provide a salty taste, so no salt is added to this dressing. That means it's a super low sodium option!
5. Briannas Champagne-vinaigrette
- Serving size: 2 tbsp
- Calories: 120
- Total fat: 10 g
- Saturated fat: 0.5 g
- Natrium: 140 mg
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 contains about a third of the sodium compared to most other dressings, but you won't tell the difference. This would go very well with onespicy arugula salad.
6. Newman's Own Avocado Oil and Extra Virgin Olive Oil Greek Dressing
- Serving size: 2 tbsp
- Calories: 150
- Total fat: 16 g
- Saturated fat: 2.5 g
- Natrium: 230 mg
After all, not all healthy dressings have to be vinaigrettes! You don't want to 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 a creamy texture. Combine with your favorite Greek salad ingredients, a grilled egg white and some whole wheat pita bread for a perfect Mediterranean meal.
Unhealthiest salad dressings
via maries.com1. Marie's Creamy Caesar
- Serving size: 2 tbsp
- Calories: 120
- Total fat: 13 g
- Saturated fat: 2.5 g
- Natrium: 180 mg
With primary ingredients like Romano cheese and sour cream, it's easy to see why this dressing isn't the healthiest. It's probably very tasty, but smothering a salad with all the added calories and fat detracts from the healthy salad choice you originally made.
via kensfoods.com
2. Kens Steakhouse Thousand Island
- Serving size: 2 tbsp
- Calories: 140
- Total fat: 13 g
- Saturated fat: 2 g
- Natrium: 240 mg
One of the first ingredients in Ken's Steak House Thousand Island dressing is corn syrup, which means it's high in added sugar, a major cause of body inflammation. There are also many additives in this context, such as propylene glycol alginate, potassium sorbate and sodium benzoate. If you want to eat healthy, skip this one.
via briannas.com
3. Briannas Home Style Classic Buttermilk Ranch
- Serving size: 2 tbsp
- Calories: 160
- Total fat: 17 g
- Saturated fat: 1.5 g
- Natrium: 280 mg
Egg yolks and buttermilk provide saturated fat that can negatively impact heart health. It's also high in sodium, almost 300 mg per serving. part. So think twice before topping healthy vegetables with this dressing and opt for a healthy vinaigrette instead.
via verborgenvalley.com
4. Hidden Valley Cheddar & Bacon Flavor Ranch
- Serving size: 2 tbsp
- Calories: 100
- Total fat: 11 g
- Saturated fat: 1.5 g
- Natrium: 320 mg
We hate to break it to you, but anything with "cheddar" and "bacon" in the name isn't going to be the healthiest option. Hidden Valley's ranch dressing is high in sodium because of the cheddar, parmesan, romano and jack cheeses it contains. There are also more than 20 ingredients in this dressing, many of which are preservatives. It's best to save this for a special occasion.
via wens-bone.com
5. Wish-Bone chunky blue cheese
- Serving size: 2 tbsp
- Calories: 130
- Total fat: 14 g
- Saturated fat: 2.5 g
- Natrium: 230 mg
While the flavor of blue cheese is oh-so-delicious, it's impressive in saturated fat and sodium, not just from the blue cheese, but also from the buttermilk and egg yolks.
When choosing a healthy salad dressing, look for healthy, unsaturated fats such as olive oil, canola oil, avocado or vegetable oil instead of saturated fats such as buttermilk, mayonnaise, egg yolks or cheese. Pay attention to whether sugar has been added and keep an eye on how much sodium is in your dressing. The best alternative is to make the dressing from scratch. Actually,a homemade vinaigretteassembled within minutes!
How to make homemade salad dressing
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CitrusvinaigretteTangy, tangy, and citrusy flavors abound in this quick citrus vinaigrette recipe, which you can make any night of the week if you have the right veggies on the side. —Taste of Home Test Kitchen, Milwaukee, Wisconsin
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Strawberry poppy seed dressingIn the wonderful world of vinegar, strawberries are the new raspberry, allowing you to put the ruby red gemstones to good use in a fresh way. —Taste of Home Test Kitchen
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Homemade strawberry vinegarSweet and tart, this simple strawberry vinaigrette makes a great summer salad dressing. —Mary Hise, Cocoa, Florida
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Taste of home
Salad dressing with blue cheeseThe thick, creamy blue cheese dressing does double duty at home because I often serve it as a vegetable dip. —Christy Freeman, Central Point, Oregon
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Italian vinaigretteWhat are all those stains and seasonings in your Italian dressing? You probably have them in your pantry. Create your own signature mix to combine with pasta, vegetables and fresh spring vegetables. —Lorraine Caland, Thunder Bay, Ontario
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Spicy tomato dressing with low fat contentThis delicious mixture is delicious over vegetables, 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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Coriander Salad DressingUse this zip dressing over vegetables or hot or cold boiled potatoes. You'll love it! —Sara Laber, Shelburne, Vermont
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Taste of home
Strawberry vinaigrettePair this sweet and tangy strawberry vinaigrette dressing with any salad for a fresh summer twist. —Carolyn McMunn, San Angelo, Texas
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Taste of home
Ranchdressing en dipmixYou can easily transform this versatile ranch dressing mix into a creamy dip or smooth salad dressing. It is delicious served with fresh vegetables or sprinkled with greens. —Carolyn Zimmerman, Fairbury, Illinois
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Verse basilic*msaladedressingMy sour cream and basil dressing has a chic bistro flavor. We serve it with salad; It is also a tasty addition to baked potatoes, bread salads and vegetables. –Deborah Comeaux, Pocomoke City, Maryland
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Italian herb salad dressingThis vinaigrette is a delicious dressing that I like to have on hand to top various vegetables with. —Dan Wright, San Jose, California
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Taste of home
Quick honey mustard salad dressingThis delicious dressing only has four ingredients, but has a great taste. My family loves this thick, spicy golden topping over a mix of fresh vegetables and mushrooms. –Joanne Hof, Los Alamos, New Mexico
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Ahorn balsamicodressingSweet maple syrup and juicy balsamic vinegar add bright flavor to crunchy summer salads, tender grilled chops or delicious red strawberries. —Kim Sumrall, Aptos, California
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Raspberry VinegarLooking for something tasty to make with fresh raspberries? This dressing gives a fresh, summery taste to salads. —Francy Nightingale, Issaquah, Washington
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Taste of home
Apricot-orange vinaigretteThis sweet and tangy citrus dressing freshens up any salad and makes even a simple mix of mixed greens appealing. Diana Rios-Lytle, Texas
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Homemade mayonnaisePsst! Did you know that America's best-selling seasoning and dressing for chicken, tuna and potato salad can be made with a handful of everyday pantry items? This mayonnaise recipe will become a new favorite. —Taste of Home Test Kitchen
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