Salad dressing is a common condiment that many people add to salads to enhance the flavor. However, some people choose to skip salad dressings due to concerns about calories, fat, sodium, and added sugars. This article examines whether or not you should skip salad dressings.
Calorie Content of Salad Dressings
One of the main reasons people consider skipping salad dressings is due to the calorie content. Salad dressings can significantly increase the calorie content of a salad. For example:
- 2 tablespoons of blue cheese dressing adds 140 calories
- 2 tablespoons of ranch dressing adds 130 calories
- 2 tablespoons of Caesar dressing adds 120 calories
If you’re carefully monitoring your calorie intake, skipping salad dressings or using very small amounts is an easy way to remove a significant number of calories from your diet. Over time, skipping just a few hundred calories per day from dressings can contribute to weight loss.
Low-Calorie Salad Dressing Options
However, skipping salad dressing altogether is not necessary for those concerned about calories. There are many lower calorie salad dressing options, such as:
- Balsamic vinaigrette – 50 calories per 2 tbsp
- Lemon juice and olive oil – 60 calories per 2 tbsp
- Red wine vinegar and olive oil – 70 calories per 2 tbsp
- Low-fat Italian dressing – 45 calories per 2 tbsp
Choosing one of these lower calorie dressings allows you to add flavor without significantly increasing the calorie content of your salad.
Fat Content of Salad Dressings
In addition to calories, conventional salad dressings often contain high amounts of fat, particularly saturated fat. For example:
- 2 tbsp blue cheese dressing contains 14g total fat, 4g saturated fat
- 2 tbsp ranch dressing contains 12g total fat, 2g saturated fat
- 2 tbsp Caesar dressing contains 12g total fat, 3g saturated fat
The Dietary Guidelines for Americans recommend limiting saturated fat intake to less than 10% of daily calories. Going over this amount can raise LDL (bad) cholesterol levels.
Low-Fat Salad Dressing Alternatives
To avoid excess fat from salad dressings, choose dressings made with healthy oils like olive oil and canola oil. Low-fat vinaigrettes and light dressings are also lower in total and saturated fat. For example:
- 2 tbsp balsamic vinaigrette – 5g total fat, 0.5g saturated fat
- 2 tbsp light Italian dressing – 2.5g total fat, 0g saturated fat
Oil and vinegar mixtures are another way to add flavor without excess fat. Combining 2 tbsp each of olive oil and balsamic vinegar provides healthy unsaturated fat and only minimal saturated fat.
Sodium Content of Salad Dressings
Most commercial salad dressings are quite high in sodium as well. For example:
- 2 tbsp ranch dressing has about 250mg sodium
- 2 tbsp blue cheese dressing has about 320mg sodium
- 2 tbsp Caesar dressing has about 190mg sodium
Health authorities recommend limiting sodium intake to 2,300mg per day. Some salad dressings provide 10% or more of this in just 2 tablespoons.
Low-Sodium Salad Dressing Options
Making your own oil and vinegar based dressings is the best way to control the sodium content. Balsamic vinegar and lemon juice add plenty of flavor with no sodium. Herbs, spices, mustard, and a small amount of salt can add back some sodium for flavor.
If buying dressings, look for low-sodium or reduced sodium on the nutrition label. For example, low-sodium Italian dressing only has about 60mg sodium per 2 tbsp.
Added Sugars in Salad Dressings
Many commercial salad dressings also contain added sugars, which can damage health when consumed in excess. For example:
- 2 tbsp low fat French dressing has 2g added sugar
- 2 tbsp raspberry vinaigrette has 2g added sugar
- 2 tbsp honey mustard dressing has 1g added sugar
The American Heart Association recommends limiting added sugar intake to no more than 25g per day for women and 36g per day for men.
Avoiding Added Sugars in Dressings
Making your own oil and vinegar based dressing is an easy way to avoid added sugars. Combining extra virgin olive oil, balsamic vinegar, mustard, herbs and spices results in a flavorful dressing without added sugar.
If buying dressings, read labels carefully and select those without sugar in the ingredients list. Many vinaigrettes and oil-based dressings do not contain added sugars.
Benefits of Salad Dressings
While salad dressings can have drawbacks like calories, fat, sodium and added sugar, skipping them entirely also has downsides. Salad dressings have some benefits:
- Add flavor and crunch – Dressings like ranch, Caesar and blue cheese significantly enhance the flavor of salads.
- Increase satisfaction – The added flavor and creaminess of dressings increases the enjoyment and satisfaction of eating salads for many people.
- Improve vegetable intake – Studies show people consume more vegetables when paired with flavorful dressings.
- Provide healthy fats – Dressings made with olive oil, avocado, nuts and seeds provide heart-healthy unsaturated fats.
- Enable nutrient absorption – Fat helps the body absorb fat-soluble vitamins A, D, E and K from vegetables.
How to Make Your Own Healthy Salad Dressing
Making your own dressing at home allows you to control exactly what goes into it. Here is a simple recipe for a flavorful, yet healthy vinaigrette:
Ingredients
- 3 tbsp extra virgin olive oil
- 1 tbsp balsamic vinegar
- 1 tsp Dijon mustard
- 1 small shallot, finely minced
- 1 small garlic clove, pressed or finely minced
- 1/2 tsp dried oregano
- 1/4 tsp salt
- Freshly ground black pepper, to taste
Instructions
- Whisk together the olive oil, balsamic vinegar, Dijon mustard, shallot, garlic, oregano, salt and pepper in a small bowl until well combined.
- Taste and adjust seasoning if needed. Add more vinegar for more acidity or olive oil for a milder flavor.
- Store leftover dressing in an airtight container in the refrigerator for up to 5-7 days.
This simple vinaigrette has no added sugars and provides the healthy benefits of olive oil. The total fat and saturated fat content is also reasonable at 14g and 2g per 2 tbsp serving.
Feel free to experiment by using different vinegar types like red wine vinegar and fruits flavors like lemon juice or lime juice. Fresh herbs like basil, parsley or chives can also be added.
Healthiest Store-Bought Salad Dressing Options
Making your own dressing isn’t always practical. In those cases, here are some of the healthiest pre-made salad dressing options:
- Annie’s Organic Goddess Dressing – Cholesterol and trans fat free, 120mg sodium, 1g sugar per 2 tbsp
- Brianna’s Asiago Caesar Vinaigrette – 180mg sodium, 1g sugar per 2 tbsp
- Newman’s Own Olive Oil & Vinegar – 120mg sodium, no added sugar
- Kraft Zesty Italian Fat Free Dressing – 170mg sodium, no added sugar
Always check the nutrition facts label and ingredients list when purchasing pre-made dressings to get accurate information on calories, fat, sodium and added sugars.
Simple Salad Toppings for Flavor Without Excess Calories
In addition to dressings, you can add flavor and crunch to salads with healthy toppings:
- Nuts like almonds, walnuts or pecans
- Seeds like pumpkin, sunflower or chia
- Diced avocado
- Chopped olives
- Crumbled feta or goat cheese
- Diced apples, pears, grapes or dried cranberries
- Chopped herbs like parsley, basil, oregano or chives
- Lemon or lime zest
- Capers
Aim for just small amounts of higher calorie items like nuts, seeds, avocado and cheese. For example, 1 tbsp of nuts or seeds or 1 oz of cheese per salad is a reasonable serving.
Healthy Substitutes for Unhealthy Salad Dressings
| Unhealthy Dressing | Healthy Substitute |
|---|---|
| Ranch | Greek yogurt ranch – Mix 2 tbsp nonfat Greek yogurt, 1 tbsp milk, dried dill, garlic powder, onion powder, salt and pepper for a creamy ranch flavor. |
| Blue Cheese | Walnut blue cheese – Mix crumbled blue cheese with chopped walnuts, Greek yogurt, lemon juice and herbs. |
| Thousand Island | Greek yogurt Thousand Island – Mix Greek yogurt, tomato paste, chopped pickles, lemon juice, Worcestershire sauce, paprika and cayenne. |
| Honey Mustard | Mustard and balsamic vinaigrette – Whisk together Dijon mustard, balsamic vinegar, olive oil and honey. |
Greek yogurt is excellent for making creamy dressings at home with less fat and calories. Combine it with your favorite herbs and spices to replicate popular dressings.
Should You Skip Salad Dressing?
Salad dressings certainly aren’t required for healthy eating. However, they can enhance nutrition when chosen wisely. Here are some tips on whether to skip salad dressings:
- Skip thick, creamy dressings like ranch, blue cheese and Caesar to reduce calories, fat and sodium.
- Drizzle salads with a small amount of oil and vinegar based dressings for flavor and nutrition without excess calories.
- Make your own dressings to control ingredients and limit sodium, fat and added sugars.
- Add other salad toppings like nuts, seeds, herbs and spices for crunch and flavor instead of fatty dressings.
- Don’t feel like you need to eliminate dressings entirely. Just use them in moderation as part of an overall healthy diet.
Conclusion
Salad dressings can seem like an unnecessary source of extra calories, fat and sodium. However, used judiciously, they also provide flavor and nutritional benefits. Making your own dressings gives you control over ingredients. But you can also find store-bought options with minimal junk added.
Rather than taking an all-or-nothing approach, focus on limiting thick, creamy dressings high in calories, using oil and vinegar blends sparingly, and experimenting with Greek yogurt based options. Add other toppings for flavor and texture. With these tips, it’s certainly not necessary to skip dressings entirely.
