Oil and vinegar dressing is a classic salad dressing made by mixing oil and vinegar together, sometimes with the addition of other ingredients like herbs, spices, mustard, or honey. It’s a delicious way to add flavor to salads and vegetable dishes. But like any dressing or sauce, oil and vinegar dressing does contain calories that need to be accounted for when tracking your daily calorie intake.
The Calories in Oil and Vinegar Dressing Vary
The total calories in oil and vinegar dressing can range quite a bit based on the specific ingredients used and amounts of each. Some bottled oil and vinegar dressing options are relatively low in calories, around 50 calories per tablespoon, while others are more calorie-dense, with around 100 calories per tablespoon or even more.
Homemade oil and vinegar dressing can also vary in calories. Using different types of oils, vinegars, and additions will change the calorie counts. For example, a dressing made with all olive oil will be higher in calories than one made with half olive oil and half vinegar.
So to accurately determine calories, you need to look at the specific recipe and ingredients. But in general, most simple oil and vinegar dressings contain 50-150 calories per tablespoon. The more oil used compared to vinegar, the higher the calorie count will be.
Factors That Impact the Calories in Oil and Vinegar Dressing
There are a few key factors that determine how many calories are in a serving of oil and vinegar dressing:
Type of Oil
The type of oil used has a big impact on the calorie count. Oils like olive oil, avocado oil, and canola oil have about 120 calories per tablespoon. Meanwhile, more concentrated oils like walnut oil and sesame oil contain around 130-140 calories per tablespoon. So dressings made with these oils will be higher in calories than ones made with something like a vinegar-based vinaigrette.
Oil to Vinegar Ratio
In addition to the type of oil, the ratio of oil to vinegar also determines the calorie content. The more oil a dressing contains compared to vinegar, the higher the calories will be. A dressing made with a 1:1 ratio of oil to vinegar will be lower in calories than one with a 3:1 ratio of oil to vinegar.
Added Ingredients
Any added sweeteners, cheeses, nuts, seeds, or other mix-ins will increase the calorie count in an oil and vinegar dressing. For example, a honey mustard vinaigrette will have more calories than a simple oil and vinegar dressing due to the added honey and mustard.
Serving Size
The total calories depend on the serving size as well. The nutrition information on bottled dressings is often based on a 2 tablespoon serving. If you use more than that amount on your salad, you’ll be consuming additional calories. Similarly, pay attention to serving sizes in homemade dressing recipes.
Calories in Common Oil and Vinegar Dressing Variations
To give you a better idea of the range of calories in different oil and vinegar dressings, here are some estimates for common variations:
Basic Vinaigrette
3 parts extra virgin olive oil : 1 part vinegar (balsamic, red wine, etc.)
– 2 Tbsp = Approx. 140 calories
Balsamic Vinaigrette
3 parts extra virgin olive oil : 1 part balsamic vinegar
– 2 Tbsp = Approx. 140 calories
Red Wine Vinaigrette
2 parts extra virgin olive oil : 1 part red wine vinegar
– 2 Tbsp = Approx. 120 calories
Apple Cider Vinaigrette
1 part extra virgin olive oil : 1 part apple cider vinegar
– 2 Tbsp = Approx. 90 calories
Honey Mustard Dressing
2 parts extra virgin olive oil : 1 part red wine vinegar : 1 tsp Dijon mustard : 1 tsp honey
– 2 Tbsp = Approx. 150 calories
Ranch Dressing
2 parts mayonnaise : 1 part buttermilk : 1 tsp dried parsley : 1 tsp dried dill : 1 tsp garlic powder : pinch each salt and pepper
– 2 Tbsp = Approx. 135 calories
As you can see, the calories can range quite a bit based on the specific ingredients in the dressing. But in general, most simple oil-based dressings contain about 100-150 calories per serving.
Tips for Lower Calorie Oil and Vinegar Dressing
If you’re looking to make a lower calorie oil and vinegar dressing, here are some tips:
– Use more vinegar than oil, ideally a 1:2 or 1:1 ratio
– Choose oils like olive, avocado, or canola instead of more concentrated oils
– Avoid added sugars like honey or maple syrup
– Skip high-calorie extras like cheese, nuts, or creams
– Use only small amounts of flavor boosters like mustard or herbs
– Measure carefully and stick to recommended serving sizes
– Water down thicker, more calorie-dense dressings like ranch
– Opt for lighter salad toppings like veggies over croutons, bacon, etc.
Making these adjustments can help keep the calories in check while still giving you plenty of flavor.
Nutritional Benefits of Oil and Vinegar Dressing
In addition to flavor, oil and vinegar salad dressings provide some nutritional value as well. Here are some of the key nutrients found in these dressings:
Healthy Fats
The oil provides heart-healthy unsaturated fats like oleic acid from olive oil and omega-3s from canola or walnut oils. These types of fats have benefits for cholesterol levels, inflammation, and overall health when consumed in moderation.
Vitamin E
Olive oil and other plant-based oils contain vitamin E, a fat-soluble antioxidant vitamin that may help protect cells from damage.
Phytonutrients
Extra virgin olive oil contains beneficial plant compounds like polyphenols that act as antioxidants in the body. Balsamic vinegar also provides polyphenols.
Potassium
Balsamic vinegar is a good source of the essential mineral potassium, which supports heart health, fluid balance, and nerve signaling.
So while oil and vinegar dressing does come with calories, its healthy fats, vitamins, minerals, and antioxidants make it a nutritious choice when used in moderation.
Healthy Substitutions to Reduce Calories
If you’re looking for ways to cut back on calories from oil and vinegar dressing, there are a few healthy lower calorie substitutions you can make:
Vinegar or Lemon Juice
Using straight vinegar or lemon juice is an ultra low-calorie way to add flavor. Opt for balsamic, red wine, rice wine, or apple cider varieties.
Broths
Low-sodium vegetable or chicken broth can replace some or all of the oil in a dressing.
Pureed Fruits and Veggies
For creamy texture, puree low-calorie fruits and vegetables like cucumber, avocado, or tomato and blend with vinegar and seasonings.
Greek Yogurt
Plain nonfat Greek yogurt can stand in for oil in creamy dressings like ranch.
Mustard
Boost the tangy flavor with Dijon or whole grain mustard and use less oil.
Herbs and Spices
Flavor dressings with fresh or dried herbs, garlic, onion, mustard, chili powder, etc. to allow cutting back on high-cal ingredients.
Counting Calories in Homemade Dressing
If you make your own oil and vinegar dressing at home, keep these tips in mind for counting calories:
– Weigh or measure ingredients carefully using measuring spoons or a kitchen scale. Don’t estimate.
– Calculate the calories in each ingredient using nutrition resources like the USDA database.
– Add up calories for all ingredients to determine totals for the whole recipe.
– Divide the total calories by the number of servings the recipe makes.
– Use the per-serving calorie count to determine how many calories are in the amount you consume.
Tracking calories diligently when making homemade dressing allows you to stay in control of your daily calorie intake.
Common Questions about Oil and Vinegar Dressing Calories
Here are answers to some frequently asked questions about the calorie content of oil and vinegar dressing:
Is oil and vinegar dressing low in calories?
Compared to creamy dressings like ranch or blue cheese, oil and vinegar dressings are relatively low in calories since they contain no dairy or added sugars. But the oils still contribute significant calories, so portions need to be monitored.
Is balsamic vinaigrette healthier than ranch?
Balsamic vinaigrette is significantly lower in calories and higher in nutrients than ranch dressing. Two tablespoons of balsamic vinaigrette has about 140 calories compared to 135 calories in just one tablespoon of regular ranch.
Can I make a zero calorie oil and vinegar dressing?
Completely eliminating calories is difficult since oil and vinegar both contain calories. But you can create a very low calorie dressing using a splash of oil and vinegar diluted with broth, lemon juice, or water.
Which ingredient contains the most calories in oil and vinegar dressing?
The oil contains the bulk of the calories, providing around 120 calories per tablespoon compared to only 1-5 calories per tablespoon of different types of vinegars.
Does store-bought dressing or homemade have more calories?
It depends on the recipe. Some homemade dressings are lower in calories, while others are higher if they use more oil or added sugars. Compare nutrition labels and recipes to determine calorie counts.
The Bottom Line
When it comes to counting calories for weight loss or maintenance, it’s important to pay attention to “hidden” calories like those in oil and vinegar salad dressing. While the calories can vary based on specific ingredients and serving size, most oil-based dressings contain about 50-150 calories per serving.
To lighten up your dressing, use more vinegar than oil, skip added sugars, measure portions carefully, and experiment with healthy low-cal substitutions. This allows you to flavor your salads and veggies while keeping your overall calorie intake under control. Oil and vinegar dressings can be part of a balanced diet as long as you account for the calories.
