The Healthiest and Unhealthiest Salad Dressings

When it comes to eating right, not all salad dressings are created equal. Find the healthiest salad dressing for you with the roundup below.

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We know a fresh salad packed with green vegetables is good for us, but a salad is only as good as the dressing you choose to put on top. In general, salad dressings are either oil-based or cream-based. This distinction is important to know when deciphering whether or not a given product is healthy. Generally speaking, the healthiest salad dressing will be a vinaigrette like balsamic or oil and vinegar, while Caesar, ranch or anything with the word “creamy” will be the unhealthiest.

The exception? We like products made with healthy swaps—think Greek yogurt in place of mayo or heavy cream. Looking carefully at the list of ingredients will help you understand which salad dressings are healthy and unhealthy choices.

Healthiest Salad Dressings

via annies.com

1. Annie’s Organic Honey Mustard Vinaigrette

• Serving Size: 2 tablespoons
• Calories: 70
• Total Fat: 6g
• Saturated Fat: 0.5g
• Sodium: 170mg

Here’s a great alternative to Caesar or ranch dressing! This creamy vinaigrette is made with Dijon mustard, honey for natural sweetness, sea salt and expeller-pressed vegetable oil. (Expeller-pressed oil is produced by mechanically squeezing the oil from nuts or seeds, as opposed to using a chemical method of extraction.) Pair the dressing with greens and this grilled chicken for a light dinner.

via litehousefoods.com

2. Litehouse OPA Greek Yogurt Strawberry Poppyseed Dressing

• Serving Size: 2 tablespoons
• Calories: 60
• Total Fat: 3g
• Saturated Fat: 0g
• Sodium: 135mg

Looking for something a little sweeter? This yogurt-based dressing will brighten up your salad without adding a ton of sugar. The creamy texture and sweet strawberry flavor are likely to convert even the harshest salad critics. It pairs perfectly with healthy strawberry salads.

3. Bolthouse Farms Italian Vinaigrette

• Serving Size: 2 tablespoons
• Calories: 25
• Total Fat: 1.5g
• Saturated Fat: 0g
• Sodium: 140mg

This healthy salad dressing has bold flavor but only 25 calories per serving. It’s made with a delicious combination of ingredients including white wine vinegar, extra virgin olive oil, garlic and herbs. Plus, there’s no added sugar! You won’t even realize you’re eating a low-fat dressing…especially when it’s drizzled on top of roasted vegetables.

via bragg.com

4. Bragg Organic Apple Cider Vinaigrette

• Serving Size: 2 tablespoons
• Calories: 80
• Total Fat: 7g
• Saturated Fat: 1g
• Sodium: 20mg

This basic vinaigrette is perfect for salad dressing or as a marinade. With only apple cider vinegar, olive oil, garlic, honey and coconut aminos, this dressing is made from whole ingredients that you know and love. The coconut aminos add a salty flavor, so there is no added salt in this dressing. That means it’s a super low-sodium option!

via briannas.com

5. Brianna’s Champagne Vinaigrette

• Serving Size: 2 tablespoons
• Calories: 120
• Total Fat: 10g
• Saturated Fat: 0.5g
• Sodium: 140mg

With no added sugar, this tangy dressing combines the flavors of Dijon mustard, honey, heart-healthy canola oil, capers and white wine vinegar. This vinaigrette has about a third of the sodium compared to most other dressings, but you won’t be able to tell the difference. This would pair really well with a spicy arugula salad.

via newmansown.com

6. Newman’s Own Avocado Oil & Extra Virgin Olive Oil Greek Dressing

• Serving Size: 2 tablespoons
• Calories: 150
• Total Fat: 16g
• Saturated Fat: 2.5g
• Sodium: 230mg

Not all healthy dressings have to be vinaigrettes after all! You won’t miss the dairy in this creamy vegan dressing. It combines healthy fats from extra virgin olive oil and avocado oil with vinegar and spices to achieve its creamy texture. Pair with your favorite Greek salad ingredients, a grilled protein and some whole wheat pita bread for a perfect Mediterranean-inspired meal.

Unhealthiest Salad Dressings

via maries.com 1. Marie’s Creamy Caesar

• Serving Size: 2 tablespoons
• Calories: 120
• Total Fat: 13g
• Saturated Fat: 2.5g
• Sodium: 180mg

With primary ingredients like Romano cheese and sour cream, it’s easy to see why this dressing is not the healthiest. It’s likely very tasty, but smothering a salad with all the added calories and fat will take away from the healthy choice of a salad you initially made.

via kensfoods.com

2. Ken’s Steak House Thousand Island

• Serving Size: 2 tablespoons
• Calories: 140
• Total Fat: 13g
• Saturated Fat: 2g
• Sodium: 240mg

One of the first ingredients in Ken’s Steak House Thousand Island dressing is corn syrup, meaning it’s high in added sugar, a big driver in bodily inflammation. There are also plenty of additives in this dressing, like propylene glycol alginate, potassium sorbate and sodium benzoate. If you’re trying to eat healthy, skip this one.

Surprised? See what other “healthy foods” aren’t so healthy after all.

via briannas.com

3. Brianna’s Home Style Classic Buttermilk Ranch

• Serving Size: 2 tablespoons
• Calories: 160
• Total Fat: 17g
• Saturated Fat: 1.5g
• Sodium: 280mg

Egg yolks and buttermilk provide saturated fat that could negatively affect heart health. It’s also high in sodium with almost 300 mg per serving. So, think twice before you top healthy greens with this dressing, and reach for a healthy vinaigrette instead.

via hiddenvalley.com

4. Hidden Valley Cheddar & Bacon Flavored Ranch

• Serving Size: 2 tablespoons
• Calories: 100
• Total Fat: 11g
• Saturated Fat: 1.5g
• Sodium: 320mg

We hate to break it to you, but anything with “cheddar” and “bacon” in the name isn’t going to be your healthiest option. Hidden Valley’s ranch dressing is high in sodium due in part to the cheddar, Parmesan, Romano and jack cheeses it contains. There are also over 20 ingredients in this dressing, many of which are preservatives. Best to save this one for a special occasion.

via wish-bone.com

5. Wish-Bone Chunky Blue Cheese

• Serving Size: 2 tablespoons
• Calories: 130
• Total Fat: 14g
• Saturated Fat: 2.5g
• Sodium: 230mg

While the flavor of blue cheese is oh-so-delicious, it does pack a punch in terms of saturated fat and sodium, due to not only the blue cheese but also the buttermilk and egg yolks.

When choosing a healthy salad dressing, look for healthy, unsaturated fats like olive, canola, avocado or vegetable oil over saturated fats like buttermilk, mayonnaise, egg yolks or cheese. Note whether sugar is added and watch how much sodium is in your dressing, too. The best alternative is to make dressing from scratch. In fact, a homemade vinaigrette comes together in minutes!

How to Make Homemade Salad Dressing

Citrus Vinaigrette

Tart, tangy and citrusy flavors abound in this quick citrus vinaigrette recipe to whisk together any night of the week you’ve got the good greens to go with it. —Taste of Home Test Kitchen, Milwaukee, Wisconsin

Strawberry Poppy Seed Dressing

In the wonderful world of vinegars, strawberry is the new raspberry, giving you a fresh way to put those ruby red gems to good use. —Taste of Home Test Kitchen

Homemade Strawberry Vinegar

Sweet and sour, this easy strawberry vinegar makes a great summer salad dressing. —Mary Hise, Cocoa, Florida

Blue Cheese Salad Dressing

The thick, creamy blue cheese dressing does double duty at our house because I often serve it as a veggie dip. —Christy Freeman, Central Point, Oregon

Italian Vinaigrette

What are all those specks and spices in your Italian dressing? You probably have them in your pantry. Create your own signature blend to toss with pasta, greens and fresh spring vegetables. —Lorraine Caland, Thunder Bay, Ontario

Low-Fat Tangy Tomato Dressing

This zesty blend is delicious over greens, pasta or fresh garden vegetables. I love that it’s a healthier alternative to the oil-heavy versions sold in stores. —Sarah Eiden, Enid, Oklahoma

Cilantro Salad Dressing

Use this zippy dressing over greens or hot or cold boiled potatoes. You’ll love it! —Sara Laber, Shelburne, Vermont

Orange Cranberry Vinaigrette

When I give jars of my Cranberry Vinegar, I’m certain to include this recipe. The vinaigrette pairs especially well with a green salad featuring dried cranberries, mandarin oranges and toasted walnuts. Or use it as a marinade for chicken and salmon.—Kathy Rairigh, Milford, Indiana

Creamy Buttermilk Salad Dressing

This thick creamy mixture has the flavor of ranch dressing and is a breeze to blend together. Use it to top mixed greens or as a dip for raw vegetables. —Vickie Floden of Story City, Iowa

Strawberry Vinaigrette

Pair this sweet and tart strawberry vinaigrette dressing with any salad for a fresh twist for summer. —Carolyn McMunn, San Angelo, Texas

Ranch Dressing and Dip Mix

This versatile ranch dressing mix converts easily into a creamy dip or smooth salad dressing. It’s delicious served with fresh veggies or drizzled over greens. —Carolyn Zimmerman, Fairbury, Illinois

Fresh Basil Salad Dressing

My sour cream and basil dressing has fancy bistro flavor. We serve it with salad; it’s also a tasty addition to baked potatoes, bread salads and veggies. —Deborah Comeaux, Pocomoke City, Maryland

Italian Herb Salad Dressing

This vinaigrette is a delicious dressing that I like to keep on hand for topping a variety of salad greens. —Dan Wright, San Jose, California

Fast Honey-Mustard Salad Dressing

This delicious dressing has only four ingredients, but it’s big on flavor. My family loves this thick, tangy golden topping over a mixture of fresh greens and mushrooms.—Joanne Hof, Los Alamos, New Mexico

Maple Balsamic Dressing

Sweet maple syrup and zesty balsamic vinegar lend bright flavors to crisp summer salads, tender grilled pork chops or luscious red strawberries. —Kim Sumrall, Aptos, California

Raspberry Vinegar

Looking for something tasty to make with fresh raspberries? This dressing adds summer-fresh flavor to salads. —Francy Nightingale, Issaquah, Washington

Apricot Orange Vinaigrette

This sweet and tangy citrus dressing perks up any salad, lending appeal to even a simple blend of mixed greens. Diana Rios – Lytle, Texas

Tangy Blue Cheese Dressing

Caramelized onions add a depth of flavor you won’t find in a store-bought dressing. As a sandwich spread, crostini topper or celery dip, keep this mixture on hand to add zip as needed. —Alisha Goins, Sabin, Minnesota

Homemade Mayonnaise

Pssst! Did you know America’s top-selling condiment and go-to dressing for chicken, tuna and potato salad can be prepared with a handful of everyday pantry items? This mayonnaise recipe will be a new favorite. —Taste of Home Test Kitchen

Originally Published: August 11, 2023

Christina Manian is a Registered Dietitian/Nutritionist based out of Boulder, Colorado. Hailing from Boston, Massachusetts, she has been involved with the nutrition departments of Brigham and Women’s Hospital, Boston Medical Center, Dana-Farber Cancer Institute and Mass General Hospital. She completed her nutrition education at the Mayo Clinic with a focus on medical nutrition therapy and most recently practiced clinical nutrition at the University of Minnesota Medical Center. While her background has largely been in the clinical setting, Christina embraces and is shifting her focus towards wellness nutrition as the backbone to optimum health.