Balsamic vinaigrette is a popular salad dressing that can add flavor to vegetables and greens without too many additional calories. But with the rise in popularity of low-carb and keto diets, many people are wondering just how many carbs are in balsamic vinaigrette dressing.
The Short Answer
Most commercial balsamic vinaigrette dressings contain 2-4 grams of net carbs per 2 tablespoon serving. However, the exact carb count can vary greatly depending on the specific ingredients and recipe used.
What Are The Main Ingredients In Balsamic Vinaigrette?
Balsamic vinaigrette is made by combining balsamic vinegar and oil, usually olive oil or canola oil. Basic vinaigrette also contains seasonings like garlic, mustard, herbs, and spices.
Here are the main ingredients found in balsamic vinaigrette:
- Balsamic vinegar – Made from reduced grape must, balsamic vinegar adds tangy sweetness and is the star ingredient.
- Oil – Typically extra virgin olive oil or canola oil. Provides creaminess and balances the acidity of the vinegar.
- Garlic – Finely minced or pressed garlic adds savory flavor.
- Mustard – Ingredient that helps emulsify the vinaigrette. Dijon and whole grain mustards are commonly used.
- Herbs – Basil, oregano, thyme and other herbs add fresh flavor notes.
- Spices – Black pepper, crushed red pepper provide subtle heat.
In addition to these core ingredients, some balsamic vinaigrette recipes may also include shallots, honey, maple syrup or other sweeteners, lemon juice, Worcestershire sauce, and various seasonings.
Which Ingredients In Balsamic Vinaigrette Contain Carbs?
When looking at the carb content of vinaigrette, these are the main ingredients that contribute carbohydrates:
- Balsamic vinegar
- Added sugars or sweeteners
- Thickeners like cornstarch or flour
Let’s take a closer look at each one:
Balsamic Vinegar
All vinegars contain some level of carbohydrates due to their source material. Balsamic vinegar originates from grape must – meaning it contains some natural grape sugars.
On average, a 1 tablespoon serving of balsamic vinegar contains around 3-4 grams of carbohydrates. However, high quality aged balsamic vinegar may contain slightly less since the sugars concentrate over time.
Added Sugars
Many mass-produced bottled balsamic vinaigrette dressings include added sugars or sweeteners in the ingredient list, such as sugar, honey, maple syrup or others. This adds a more balanced, sweeter flavor that appeals to many consumers.
If sugar or another sweetener is added to balsamic vinaigrette, it will increase the total carbohydrate content per serving.
Thickeners
Some balsamic vinaigrette recipes call for a small amount of cornstarch, flour or other starch to help thicken and stabilize the emulsion. Starch-based thickeners will also introduce some carbohydrates into the dressing.
How Many Carbs In Balsamic Vinaigrette From Common Brands?
To provide a sense of the actual carb counts, here is the nutrition data for some popular brands of bottled balsamic vinaigrette dressing (per 2 tablespoon serving):
| Balsamic Vinaigrette Brand | Total Carbs | Net Carbs |
|---|---|---|
| Kraft Balsamic Vinaigrette | 8g | 4g |
| Newman’s Own Balsamic Vinaigrette | 4g | 2g |
| Wishbone Balsamic Vinaigrette | 3g | 3g |
| Ken’s Balsamic Vinaigrette | 3g | 2g |
| Brianna’s Balsamic Vinaigrette | 3g | 3g |
As you can see, most major brands of pre-made balsamic vinaigrette contain 2-4g of net carbohydrates per serving. The products with less added sugars tend to be on the lower carb end.
Homemade Low-Carb Balsamic Vinaigrette
One easy way to control the carb count is to make your own homemade balsamic vinaigrette and leave out any added sugars. This allows you to keep the total carbs minimal.
Here is a simple low-carb balsamic vinaigrette recipe:
Ingredients:
- 1⁄4 cup balsamic vinegar
- 1⁄4 cup extra virgin olive oil
- 1 tablespoon Dijon mustard
- 1 small shallot, finely minced
- 1 small garlic clove, pressed or minced
- Pinch each of dried basil, dried oregano, salt and pepper
Instructions:
- Add all ingredients into a jar or container with a tight fitting lid.
- Seal jar and shake vigorously until well combined and emulsified.
- Store in the fridge for up to 1 week.
- Shake or whisk again before using to re-emulsify.
This easy homemade balsamic vinaigrette has just 3g net carbs per serving. It’s keto and low-carb diet approved!
How To Reduce Carbs Further In Balsamic Vinaigrette
If you want to reduce the carb count even more, here are some tips:
- Use a lower carb vinegar like red wine vinegar, white wine vinegar or champagne vinegar.
- Increase the ratio of oil to vinegar to dilute the carb concentration.
- Add just a touch of a zero carb sweetener like liquid stevia or monk fruit extract to balance acidity.
- Skip any thickeners like cornstarch or flour.
- Use less balsamic vinegar per serving.
Just keep in mind that lowering the balsamic too much takes away its signature flavor. Aim for the sweet spot of maximum flavor with minimum carbs.
The Best Low-Carb Balsamic Vinaigrette Options
If you want a ready-made balsamic dressing with fewer carbs, look for these options:
- Bragg Organic Balsamic Vinaigrette – 1g net carbs
- Gia Russa Balsamic Vinaigrette – 1g net carbs
- Tessamae’s Balsamic Vinaigrette – 1g net carbs
- La Tourangelle Toasted Hazelnut Oil and White Balsamic Vinaigrette – 0g net carbs
These products use high quality ingredients, minimal added sugars, and techniques to drive down the carb count for keto dieters.
Should You Count Carbs From Vinaigrette On Keto?
On very low-carb or keto diets, it’s common practice to count the carbs from everything you eat – including dressings and condiments. While vinaigrette is lower in carbs than many other dressings, it still contains enough to matter.
If your daily net carb intake is capped at 25 grams, those 2-4 grams per serving of dressing add up quickly. So you generally want to track balsamic vinaigrette in your daily tally.
That being said, there is some flexibility depending on your carb tolerance. If you are able to maintain ketosis at 40-50g daily net carbs, the small amounts from vinaigrette likely won’t knock you out.
Tips For Tracking Carbs From Balsamic Vinaigrette
- Check labels and only use brands that provide full nutrition facts and carb counts
- Measure serving sizes precisely using a tablespoon
- Log each serving of dressing in your food tracker app
- Aim for the lowest carb options to minimize impact
With good tracking habits, you can continue to enjoy balsamic vinaigrette dressing without going overboard on carbs.
The Bottom Line
Balsamic vinaigrette made with simple ingredients contains around 2-4 grams of net carbs per serving on average. Homemade versions can be tailored to be even lower carb. While you’ll want to track the carbs if following keto, balsamic vinaigrette can absolutely be enjoyed in moderation as part of a low-carb lifestyle.
