Ranch dressing is a popular condiment that can add flavor to salads, vegetables, and more. However, it’s important to be mindful of the nutritional content, as ranch dressing can be high in calories, fat, and carbohydrates. In this article, we’ll take an in-depth look at the carb and calorie count of 2 tablespoons of ranch dressing.
Quick Answer
2 tablespoons of ranch dressing contains approximately:
- Total Calories: 140-160
- Total Carbohydrates: 3-5 grams
- Net Carbs: 2-4 grams
The exact amounts can vary between brands and recipes, but a 2 tablespoon serving of ranch dressing generally provides around 140-160 calories and 3-5 grams of carbohydrates, with 2-4 grams from net carbs.
Calories in Ranch Dressing
Ranch dressing gets a good portion of its calories from fat. The typical calorie count per 2 tablespoon serving ranges from about:
- 140-150 calories for low-fat or fat-free ranch dressings
- 160-180 calories for regular or full-fat ranch dressings
This calorie range is for commercially prepared, bottled ranch dressings. Homemade ranch with ingredients like full-fat sour cream and mayonnaise can be even higher in calories.
Fat is the primary macronutrient contributing to calories in ranch dressing. A 2 tablespoon serving may contain around:
- 5-8 grams of fat for reduced-fat ranch
- 14-16 grams for regular ranch
- 5-12 grams for fat-free ranch
Since fat provides 9 calories per gram, the fat content alone of ranch dressing accounts for 45-144 of the total calories, depending on the type.
Ranch dressings also contain a small amount of protein and carbohydrates that contribute minimal calories. Most ranch dressings get less than 1 gram of protein and around 3-4 grams of carbs from a 2 tablespoon serving.
So in summary, the high fat content of ranch dressing is what primarily drives up the calorie count. Low-fat and fat-free versions can slash calories significantly by reducing the amount of fat.
Carbohydrates in Ranch Dressing
Though ranch dressing is high in fat and calories, the amount of carbohydrates is relatively low.
Here is the typical carb content in 2 tablespoons of ranch dressing:
- Total carbohydrates: 3-5 grams
- Fiber: 1-2 grams
- Sugar: 1-3 grams
- Net carbs: 2-4 grams
The total carb count is just a few grams since ranch dressing has very little starch, sugar or other high-carb ingredients.
However, the specific carb composition can vary based on the recipe:
Low-Fat or Fat-Free Ranch
- Total carbs: 3-4 grams
- Fiber: 0 grams
- Sugar: 1-2 grams
- Net carbs: 3-4 grams
Fat-free ranch relies more on thickening agents like cellulose, guar gum and milk proteins rather than cream and oils. This gives it a slightly higher effective carb count.
Regular Ranch Dressing
- Total carbs: 3-5 grams
- Fiber: 1-2 grams
- Sugar: 1-3 grams
- Net carbs: 2-3 grams
The higher fat content in regular ranch lowers the relative proportion of carbs. Fiber and sugars like onion, garlic, buttermilk and honey add to the total carb amount.
Homemade Ranch Dressing
- Total carbs: 2-4 grams
- Fiber: 0 grams
- Sugar: 2 grams
- Net carbs: 2-4 grams
Homemade ranch is typically lower in carbs since it focuses mostly on fats like mayonnaise. But small amounts of sugar, milk and seasoning add a few grams of carbs.
Nutrition Facts Comparison
Here is a nutrition facts label comparison between 2 tablespoons of regular, low-fat and fat free ranch dressings:
Regular Ranch Dressing
| Amount Per Serving | |
|---|---|
| Calories | 160 |
| Total Fat 14g | |
| Saturated Fat 2.5g | |
| Cholesterol 15mg | |
| Sodium 380mg | |
| Total Carb 3g | |
| Dietary Fiber 0g | |
| Sugars 1g | |
| Protein 0g |
Low-Fat Ranch Dressing
| Amount Per Serving | |
|---|---|
| Calories | 45 |
| Total Fat 1.5g | |
| Saturated Fat 0g | |
| Cholesterol 0mg | |
| Sodium 470mg | |
| Total Carb 6g | |
| Dietary Fiber 0g | |
| Sugars 4g | |
| Protein 1g |
Fat Free Ranch Dressing
| Amount Per Serving | |
|---|---|
| Calories | 35 |
| Total Fat 0g | |
| Saturated Fat 0g | |
| Cholesterol 5mg | |
| Sodium 390mg | |
| Total Carb 3g | |
| Dietary Fiber 0g | |
| Sugars 2g | |
| Protein 1g |
As you can see, regular ranch is highest in calories and fat, while fat-free is lowest. Low-fat lands in the middle with substantially less fat than regular ranch.
Carb content doesn’t vary too drastically between the three, landing between 3-6 grams of total carbs. However, fat-free lacks the fiber of regular ranch, making its net carbs slightly higher.
Ways to Reduce Calories and Carbs in Ranch Dressing
If you’re looking to lighten up your ranch dressing, here are some tips:
Choose Low-Fat or Fat-Free Versions
This is the easiest way to slash calories and carbs. Most reduced fat ranch dressings have similar flavors but contain far less fat and calories.
Use Greek Yogurt Instead of Sour Cream
Mixing Greek yogurt with buttermilk and seasoning makes a great lower calorie substitution for sour cream in homemade ranch recipes.
Cut Down on High-Carb Mix-Ins
Onion, garlic, and other dehydrated vegetable mixes add carbs to some ranch recipes. Use them sparingly or leave them out completely.
Add More Fiber with Vegetables
Mix in chopped cucumber, diced onions, or avocado to homemade ranch dressings. This increases fiber and nutrition without spiking carbs.
Don’t Go Overboard on Portions
Stick with a 2 tablespoon serving and avoid pouring it directly over your entire plate of food. Measure it out to control portions and calories.
Use as a Dip Instead of Dressing
Dipping crunchy veggies or wings in ranch uses way less than pouring it over salads or using it as a sandwich spread.
Keto Macro Ratios
Here are the macro ratios for 2 tablespoons of ranch dressing on a ketogenic diet:
| Macro | Grams | Calories | Ratio |
|---|---|---|---|
| Total Fat | 14g | 126 | 70% |
| Carbs | 3g | 12 | 7% |
| Protein | 1g | 4 | 2% |
As shown, ranch dressing is high in fat, which makes up 70% of the calories. Carbs are under 10%, while protein is minimal.
This macro breakdown aligns well with a ketogenic diet typically containing 70-80% fat, 5-10% carbs, and 10-20% protein.
So you can fit 2 tablespoons of ranch dressing into your daily keto targets. Just account for the carbs and calories.
Ranch Dressing Alternatives
If you’re looking for lower carb ranch swaps, here are some ideas:
Greek Yogurt Ranch
Mixing Greek yogurt with lemon juice, garlic, herbs, and a bit of olive oil makes a tangy, lower-carb ranch.
Tofu Ranch
Blend silken tofu with non-dairy milk, vinegar, mustard, dill, and other spices for a dairy-free ranch dressing.
Avocado Cilantro Ranch
Pureed avocado gives this ranch a smooth, creamy texture. Add cilantro, lime, jalapeno, and seasonings.
Cashew Ranch
For nut-based ranch, blend soaked cashews with apple cider vinegar, onions, and spices.
Hemp Seed Ranch
Hemp seeds pureed with olive oil, garlic, chives, lemon juice and herbs provide protein and healthy fats.
Uses for Ranch Dressing
Ranch is commonly used as:
- A salad dressing drizzled over leafy greens or chicken salads
- A dip for raw vegetables like carrots, broccoli, cauliflower
- A topping for buffalo wings or chicken tenders
- A condiment for burgers, sandwiches, wraps, tacos
- A dressing for oven-baked chicken or fish
- A marinade ingredient for grilled meats
- A flavor boost stirred into mashed cauliflower or keto chowder
- A dressing drizzle over pizza, zucchini noodles or keto breads
It also works well for keto-adapted recipes like:
- Ranch cauliflower tots
- Ranch parmesan crisps
- Ranch bacon deviled eggs
- Ranch chicken crust pizza
- Ranch fat bombs
You can even make unexpected treats like keto ranch popcorn or ranch keto ice cream.
Common Ranch Ingredients
Homemade and store-bought ranch dressings contain some combination of these ingredients:
- Mayonnaise
- Sour cream
- Buttermilk
- Yogurt
- Milk
- Oil
- Vinegar
- Lemon juice
- Garlic
- Onion
- Herbs like dill, chives, parsley
- Spices
- Pepper
- Worcestershire sauce
- Mustard
- Thickeners like xanthan gum
The specific ingredients impact the carb, fat, and calorie content. Homemade ranch often uses higher fat dairy ingredients, while commercial brands rely more on thickeners and low-fat dairy.
Is Ranch Dressing Dairy-Free?
Traditional ranch dressings contain dairy ingredients like:
- Sour cream
- Buttermilk
- Milk
- Yogurt
- Cheese
- Cream
However, dairy-free ranch alternatives exist by using:
- Tofu
- Cashews
- Almonds
- Hemp seeds
- Avocado
- Coconut cream
- Olive oil
- Vinegar
- Nutritional yeast
So while traditional ranch contains dairy, you can make dairy-free ranch dressings and dips at home. Just avoid the dairy ingredients.
Some oil-based commercial brands may also be dairy-free, but check the label.
Ranch Dressing Storage
Properly stored, ranch dressing lasts up to:
- 1 week past sell-by date for commercial ranch dressings
- 5-7 days in the refrigerator for homemade ranch
- 6 months in the freezer for all types of ranch
Tips for storing ranch include:
- Keep homemade ranch in a sealed container in the fridge
- Transfer commercial ranch to a non-metal container
- Plastic, glass and ceramic containers work best
- Metal can react with acids and oils in ranch causing off-flavors
- Don’t store ranch at room temperature more than 2 hours
- Freeze ranch in freezer bags or airtight containers leaving headspace
- Thaw chilled ranch overnight in the refrigerator before using
Proper refrigeration and freezing makes ranch last for months and prevents foodborne illnesses.
Conclusion
Ranch dressing is high in fat and calories, but lower in total carbohydrates. A 2 tablespoon serving provides around 140-160 calories and 3-5 grams of carbs depending on the recipe. Choosing low-fat or fat-free versions reduces calories significantly, but only slightly impacts total carbs. The keto-friendly macro ratios make ranch a good fit for low carb diets in moderation. With mindful portioning and smart swaps, ranch can be enjoyed even by those monitoring their carb and calorie intake.