What is the healthiest salad dressing? Dietitians share favorites — and which to avoid (2024)

Salad dressing doesn’t have a healthy reputation, typically adding lots of calories to a bowl of lettuce, tomatoes, cucumbers and peppers.

But salad dressing can have health benefits if you choose the right type with certain ingredients and use it in moderation, dietitians say.

The main message is to keep eating all those nutritious greens and vegetables, says dietitian Teresa Fung, Sc.D., co-chair of the department of nutrition at Simmons University in Boston and an adjunct professor at the Harvard School of Public Health.

“I don’t want people to worry about salad dressing to the point that they’re not eating the salad,” Fung tells TODAY.com. “Eat the salad.”

Is bottled salad dressing healthy?

It depends on the ingredients.

There are three main concerns with store-bought salad dressing: sodium, added sugar and high amounts of saturated fat, Fung notes.

“People are aware that you need to watch salt. But what they’re not aware is there’s often a lot of sugar in salad dressings,” says Lisa Young, a registered dietitian in New York and author of “Finally Full, Finally Slim.”

Sugar is added to balance out the flavor and it’s also a preservative, both experts explain. Choose a salad dressing that has no more than 4 grams of added sugar per serving — the equivalent of 1 teaspoon.

“Think about it: If you’re eating a salad, how much sugar does it make sense to throw on top?” Fung notes.

“Would people really eat a salad and then throw a teaspoon of sugar on it?”

If sugar is within the first three ingredients, that’s a red flag, Young adds.

When it comes to salt, most Americans already eat double the recommended daily amount. Check your salad dressing’s nutrition label: A rough guideline is you shouldn’t eat more than 150 milligrams of sodium in a sitting, Fung advises.

Saturated fat can raise LDL cholesterol, which in turn raises the risk of heart disease and stroke, the American Heart Association warns. It suggests eating no more than 13 grams of saturated fat per day for the typical adult, but just two tablespoons of blue cheese dressing might deliver a quarter of that daily amount.

It’s much better to make your own salad dressing at home, both dietitians say. It tastes better, doesn’t have preservatives and you control the ingredients.

Is it healthy to put dressing on salad?

Yes, it can be healthy for a couple of reasons.

The fat in salad dressing helps your body absorb fat-soluble nutrients in the vegetables, such as lycopene in tomatoes and beta-carotene in carrots, the dietitians say.

The fat also provides satiety — a sense of fullness after eating. So does the vinegar, which keeps food in the stomach longer, so it helps people to feel full, Fung says.

But watch the amount you use: The typical salad dressing serving size is two tablespoons, but a restaurant might use a quarter cup, so it’s best to get it on the side, Young notes.

If your salad comes with a packet of dressing, Fung advises using half, mixing it in and seeing how that works instead of automatically pouring the whole thing in.

Avoid fat-free dressing, both dietitians advise. It won’t have the same benefits and it usually contains more sugar and other unwanted ingredients.

“Gone are the days where people were just focused on calories and fat-free. That’s not the healthiest of dressings,” Young cautions.

What is the healthiest dressing for a salad?

As long as you watch the salt and sugar, the top choices include:

Vinaigrette

This classic combination of vinegar and olive oil gets the highest marks from dietitians.

Extra virgin olive oil is very high in antioxidants, Fung says, but she also endorses vegetable oil.

Young uses apple cider or balsamic vinegar. Lemon juice can be used as an alternative acid.

Honey mustard

It’s sweet and tangy, and also olive oil-based.

Honey is still sugar, though — “If you’re making it yourself, great. If it’s a store-bought, (check) how much sugar it contains,” Young advises.

Yogurt-based dressing

Yogurt can provide the creamy texture for a dressing or dip with less saturated fat than sour cream.

Pesto-based dressing

Classic pesto includes lots of olive oil, basil, seasoning, some parmesan cheese and pine nuts or almonds.

Avocado-based dressing

Avocado is high in monounsaturated fat, a very healthy type of fat, Fung notes.

It’s still fat so if you’re having an avocado-based dressing, then don’t add avocado on top of that, Young adds.

“Avocado is good for you,” she says, “but more is not better.”

Tahini dressing

The sesame paste that makes it creamy is rich in polyunsaturated fatty acids, proteins and vitamin E.

Green goddess dressing

Made with olive oil, greens and herbs, this dressing is plant-based and creamy.

What is the unhealthiest salad dressing?

Young’s list includes traditionally saturated-fat, sodium-laden options such as Thousand Island, blue cheese, Caesar and ranch. She also cautions about fat-free raspberry dressing that’s very high in sugar.

Fung declined to name specific types of salad dressings, noting she prefers people focus on the ingredient list and avoid the products with lots of sodium, sugar and saturated fat.

If you love a dressing and it’s a special occasion, have it as a special treat when you go out and order it on the side, Young advises.

“Don’t keep it in the house,” she says.

This article was originally published on TODAY.com

What is the healthiest salad dressing? Dietitians share favorites — and which to avoid (2024)

FAQs

What is the healthiest salad dressing? Dietitians share favorites — and which to avoid? ›

And at the top of that list? Caesar dressing. Made up of mayonnaise, cheese, salt and oil (and all too often, anchovies), Caesar tends to be one of the least healthy options out there. Those ingredients cause it to be high in both saturated fats and sodium.

What is the most unhealthy salad dressing? ›

And at the top of that list? Caesar dressing. Made up of mayonnaise, cheese, salt and oil (and all too often, anchovies), Caesar tends to be one of the least healthy options out there. Those ingredients cause it to be high in both saturated fats and sodium.

What is the number 1 salad dressing? ›

Ranch Dressing

The ranch is hands down America's most beloved salad dressings. It is made from a number of ingredients such as buttermilk, mayonnaise, mustard, garlic, onion, chives, salt, and pepper. A creamier and richer version often features sour cream or yogurt for enhanced taste.

Which is healthier, balsamic vinegar or vinaigrette? ›

So the next time you're dressing a salad, reach for the balsamic vinegar–in the long run, not ingesting that extra fat and sugar makes a big difference!

What to avoid in salad for weight loss? ›

Crunchy Noodles, Wontons, and Tortilla Strips

“Crunchy noodles are like eating chips,” says Bonnie Taub-Dix, R.D.N., creator of BetterThanDieting.com and author of Read It Before You Eat It. All they add to your salad are calories (around 120 per half cup) and fat (half of those calories, at around 60 grams).

Is it good to eat a salad everyday? ›

There is concern that the body does not easily absorb raw fruits and vegetables. Generally speaking, this has proved false. People who eat salad regularly are much more likely to fulfill their recommended intake of nutrients. Eating a salad every day is healthy because you get vital nutrients, fiber, and good fats.

Is Ken's dressing bad for you? ›

While many of the other Italian dressings we found were water-based and low in calories, Ken's Italian dressing contains more oil than water — meaning it has more calories and more fat per pour. Of course, that's not necessarily a bad thing.

What is the oldest salad dressing? ›

French dressing is the oldest one on our list, but vinegar and oil dressing goes back nearly two-thousand years to ancient Babylonia.

What is the most popular salad in the USA? ›

Caesar Salad

This classic salad is made with romaine lettuce, croutons, Parmesan cheese, and a creamy dressing made with anchovies, garlic, and lemon juice. It is a popular choice in many American restaurants and is often served as a side dish or a main course.

Is ranch or caesar dressing healthier? ›

Which dressing is better for me? What did I learn? Well, ranch has more calories, but caesar has more sodium and sugar.

Is Italian dressing healthier than ranch? ›

Lower-Calorie Alternative to Creamy Dressings

Italian dressing makes a better alternative than many other higher-calorie options. It adds taste to salad and offers good fat. Though many calories come from fats, it is better than primarily cream-based dressings like ranch, a thousand island, or blue cheese.

Is zesty Italian dressing healthy? ›

Italian dressing is often considered a healthy option when compared with creamy dressings because it's lower in calories and fat. But because it can be high in sodium and the calories quickly add up if you use more than the serving size, it's still important to watch the amount you eat.

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