Salad is a healthy and delicious meal that can be a nutritious part of a balanced diet. However, the type of salad dressing used can dramatically impact the health profile of the salad. Some salad dressings are very high in calories, fat, and sodium, while others provide beneficial nutrients without many of the unhealthy additives. So what is the healthiest salad dressing to top your salad?
The Most Nutritious Salad Dressing Ingredients
The healthiest salad dressings focus on natural ingredients that provide nutrients and phytonutrients without unnecessary calories, saturated fat, sodium, and added sugars. Some of the most nutritious salad dressing ingredients include:
- Extra virgin olive oil – Provides monounsaturated fats and antioxidant polyphenols
- Balsamic or red wine vinegar – Adds flavor without calories or sodium
- Lemon juice – Provides vitamin C and bright, fresh flavor
- Dijon mustard – Adds texture and flavor with very few calories
- Garlic – Contains antioxidant and antimicrobial compounds
- Herbs – Basil, oregano, dill etc. add phytonutrients and flavor
- Spices – Black pepper, cinnamon, turmeric etc. provide antioxidants
- Low sodium vegetable broth – Adds moisture without excess sodium
By focusing on ingredients like these, it’s possible to create salad dressings that add lots of flavor without derailing the health profile of the salad. Some specific healthy dressing options are explored more below.
Vinaigrette
One of the most popular and healthiest salad dressing options is a simple vinaigrette made with oil and vinegar. The standard formula for vinaigrette is 3 parts oil to 1 part vinegar, plus salt, pepper, and any other herbs or spices for flavor. Using extra virgin olive oil and balsamic vinegar will create a dressing with healthy fats and antioxidants.
For example, a simple balsamic vinaigrette could contain:
- 3 tablespoons extra virgin olive oil
- 1 tablespoon balsamic vinegar
- 1 teaspoon Dijon mustard
- 1 small garlic glove, minced
- 1/4 teaspoon each salt and pepper
- 1 tablespoon chopped fresh basil
This dressing has monounsaturated fats, polyphenols, and nutrients from the olive oil and herbs. And the balsamic vinegar provides plenty of tangy flavor without any calories or sodium. Modifying the oil, vinegar, and herbs used can provide lots of variations on this classic vinaigrette.
Citrus Dressing
Dressings made with citrus juices and zest provide fresh flavor along with vitamin C and other beneficial plant compounds. For example, this lemon vinaigrette dressing contains:
- 3 tablespoons extra virgin olive oil
- 1 tablespoon freshly squeezed lemon juice
- 1 teaspoon Dijon mustard
- 1 teaspoon lemon zest
- 1 small garlic clove, minced
- 1/4 teaspoon each salt and pepper
And an orange dressing can be made by using orange juice and zest in place of the lemon. Citrus dressings pair especially well with greens, chicken salads, fruit salads, or on top of grilled fish.
Greek Dressing
Greek salad dressing has a creamy, tangy flavor from ingredients like olive oil, lemon, and yogurt or buttermilk. A basic Greek dressing contains:
- 3 tablespoons extra virgin olive oil
- 2 tablespoons lemon juice
- 2 tablespoons plain Greek yogurt or buttermilk
- 1 small garlic clove, minced
- 1/4 teaspoon dried oregano
- 1/4 teaspoon each salt and pepper
The yogurt or buttermilk provides a nice creamy texture and tang without adding lots of calories or fat. This dressing pairs especially nicely on top of a Greek salad with tomatoes, cucumber, olives, and feta cheese.
Creamy Herb Dressing
For a creamy dressing without dairy, an eggless vegan version can be made by blending nuts or seeds with lemon juice, herbs, and seasonings. For instance:
- 1/4 cup raw cashews or sunflower seeds, soaked if time allows
- 3 tablespoons lemon juice
- 2 tablespoons nutritional yeast
- 2 tablespoons chopped fresh dill and parsley
- 1 small garlic clove
- 1/4 teaspoon each salt and pepper
- 1/3 cup water
Blend all ingredients together until smooth and creamy. The nuts/seeds and lemon juice help to thicken and emulsify the dressing while providing nutrients like vitamin E, magnesium, and vitamin C.
Balsamic Apple Cider Dressing
For a tangy, slightly sweet dressing, apple cider vinegar is an ideal choice. And pairing it with balsamic vinegar adds extra depth of flavor. A great balsamic apple cider vinaigrette includes:
- 3 tablespoons extra virgin olive oil
- 2 tablespoons balsamic vinegar
- 2 tablespoons apple cider vinegar
- 1 teaspoon Dijon mustard
- 1 teaspoon maple syrup or honey
- 1 small garlic clove, minced
- 1/4 teaspoon each salt and pepper
The vinegar provides the tanginess, maple syrup/honey adds a subtle sweetness, and the olive oil provides a rich mouthfeel. This dressing pairs well with lots of different salads including fruit salads.
Healthy Add-Ins
In addition to the basic ingredients above, some other healthy add-ins can provide extra nutrients and texture to dressings:
- Sliced avocado – For creamy thickness and healthy fats
- Chopped nuts or seeds – For crunch and protein
- Minced shallots – For flavor and allicin compounds
- Full fat Greek yogurt – Provides creaminess while still low in calories
- Chopped fresh herbs – Basil, cilantro, dill etc. add fresh flavor and phytonutrients
- Spices – Try curry powder, turmeric, cumin, paprika, and more
- Low sodium vegetable broth – Adds moisture without excess sodium
Feel free to experiment with combining different healthy add-ins to create your own signature dressing!
Unhealthy Salad Dressing Ingredients to Avoid
On the flip side, there are several ingredients commonly found in commercial salad dressings that are best limited or avoided altogether:
- Excess oil – Dressings high in soybean, canola, sunflower, safflower oil add too many omega-6s and calories.
- Sugar – Added sugars like sucrose, high fructose corn syrup, honey, and maple syrup increase calories.
- Full-fat dairy – Ingredients like regular sour cream, mayonnaise, and heavy cream boost saturated fat and calories.
- Sodium – High sodium items like soy sauce, salty cheese, olives, and pickles make it easy to go overboard.
- Preservatives – Ingredients like EDTA prevent spoilage but are not necessary.
- Artificial colors and flavors – These synthetic additives provide no health value.
Check the ingredient list and nutrition facts panel when buying pre-made dressing and try to choose options without excess amounts of these unhealthy items.
Healthiest Store-Bought Salad Dressings
Making your own vinaigrette or dressing from scratch using whole food ingredients is always the healthiest option. But if you don’t have time to make homemade, there are some decent pre-made options available at most grocery stores. Just be sure to still read the label and avoid those with excessive sodium, added sugars, and unhealthy oils. Some healthier store-bought dressings include:
- Annie’s Naturals Organic Goddess Dressing
- Brianna’s Homestyle Asiago Caesar Dressing
- Ken’s Steak House Lite Italian Dressing
- Newman’s Own Lighten Up Italian Dressing
- Primal Kitchen Greek Vinaigrette
Healthiest Oil for Salad Dressings
The type of oil used in salad dressing has a significant impact on its nutritional profile. Some healthier oil options to use in dressings include:
- Extra Virgin Olive Oil – Provides monounsaturated fats and antioxidant polyphenols that can help reduce inflammation.
- Avocado Oil – Also high in monounsaturated fats with a mild flavor good for vinaigrettes.
- Walnut Oil – Has a nice nutty flavor thanks to omega-3 alpha-linolenic acid content.
- Grapeseed Oil – A versatile, neutral tasting oil high in polyunsaturated fats.
In comparison, oils that are high in inflammatory omega-6s like soybean, corn, cottonseed, sunflower, and safflower oil are best limited.
Making the Healthiest Choice
While tastier versions can certainly be found, the healthiest salad dressing is a simple vinaigrette made with extra virgin olive oil, balsamic vinegar, Dijon mustard, garlic, and herbs. Oil and vinegar salad dressings like this provide antioxidants and healthy fats while keeping calories, salt, and sugar low. And you can always jazz up basic vinaigrette with interesting extras like avocado, citrus, spices, nuts, and seeds.
On the less healthy end, many commercial dressings contain excessive amounts of refined oil, sodium, and added sugars. So check the label for unhealthy ingredients or simply make your own healthy homemade dressing instead.
Overall, a salad topped with a dressing made from wholesome ingredients will make for a delicious and nutritious meal.
Frequently Asked Questions
What is the #1 healthiest salad dressing?
The #1 healthiest salad dressing is a simple vinaigrette made with extra virgin olive oil, vinegar, and herbs/spices. Olive oil provides healthy fats and polyphenols, while the vinegar adds tangy flavor without calories or sodium.
Is ranch dressing good for you?
Unfortunately most ranch dressings are not very healthy, as they are high in saturated fat and sodium. A better option would be yogurt-based ranch made with non-fat Greek yogurt and healthy herbs/spices instead of full-fat dairy and sodium.
Is Caesar dressing good for weight loss?
Traditional Caesar dressing made with cheese, eggs, anchovies, and lots of oil is very high in calories and fat. Lower calorie versions made with non-fat Greek yogurt instead could be a better choice for weight loss.
What salad dressing has the least calories?
Vinaigrettes made with vinegar, herbs, mustard, and just small amounts of oil are one of the lowest calorie dressing options. Specific low calorie dressings include balsamic vinaigrette and lemon vinaigrette.
Is Italian dressing healthy?
Some Italian dressings can be healthy if made with olive oil, while heavily processed versions high in sodium, sugar, and undesirable oils would not be as healthy. Check the label or make your own to get the health benefits.
Conclusion
Dressing can make or break the nutritional value of an otherwise healthy salad. Focus on ingredients like extra virgin olive oil, vinegar, lemon juice, herbs, and spices to add tons of flavor without excess calories, fat, sugar, or sodium. And be cautious of heavily processed commercial dressings with unhealthy additives. Choosing the right dressing can help any salad promote a healthy diet.
