Salad dressings sometimes get a bad rap because they’re often high in fat and sugar. A healthier dressing option is one that’s low in added sugars and saturated fats. Whether you prefer an oil-based or creamy dressing, adding healthier versions will boost the nutrition and flavor of your salads.
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Adding some olive oil can help your body absorb and use more of the nutrients from the raw vegetables in your salad, particularly carotenoids. Carotenoids are plant nutrients that support healthy eyes. Vinegar has anti-bacterial properties, which can help with your gut health.
When having oil in moderation—about two teaspoons per serving—the combination of oil and vinegar is a simple, healthy way to dress your salad.
A standard tablespoon serving of homemade oil and vinegar dressing provides:
- Calories: 72
- Protein: 0 grams (g)
- Total fat: 8 g
- Saturated fat: — g
- Carbohydrates: 0.4 g
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Aged balsamic vinegar adds a hint of sweetness to a vinaigrette, while peppery olive oil and fresh herbs give it a rich, savory flavor. Olive oil is a key part of the Mediterranean diet and is full of healthy fats, including omega-3s, which help protect the heart. Balsamic vinegar also stands out because it contains antioxidants, which are nutrients that prevent cell damage, reducing the risk of certain health conditions and keeping your body healthy.
A two-tablespoon serving of balsamic vinaigrette dressing provides about:
- Calories: 90
- Protein: 0 g
- Total fat: 9 g
- Saturated fat: — g
- Carbohydrates: 3g
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Lemon poppy seed dressing delivers a bright, citrusy flavor with a light crunch from the seeds. It’s usually made with oils like canola or safflower oil, which provide healthy fats. The lemon juice adds vitamin C, which boosts the immune system, while poppy seeds protect the bones because they contain minerals like calcium and magnesium.
A two-tablespoon serving of lemon poppy seed dressing provides about:
- Calories: 90
- Protein: 0 g
- Total fat: 9 g
- Saturated fat: 0.5 g
- Carbohydrates: 6 g
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The buttermilk base gives this dressing a tart and tangy flavor. Buttermilk is a fermented dairy product, meaning it provides probiotics, which are good bacteria that keep your gut healthy. Although this dressing is higher in fat because of the dairy, which can affect the heart, this shouldn’t increase your risk of heart conditions.
A two-tablespoon serving of ranch dressing may provide about:
- Calories: 140
- Protein: 0 g
- Total fat: 15 g
- Saturated fat: 2.5 g
- Carbohydrates: 2 g
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Research suggests that the oil in sesame seeds may help with both cholesterol and blood sugar control. Sesame seed oil may also help with inflammation.
A two-tablespoon serving of sesame dressing may provide about:
- Calories: 133
- Protein: 0.93 g
- Total fat: 13.5 g
- Saturated fat: 0.93 g
- Carbohydrates: 2.6 g
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Blue Cheese Dressing is a thick, creamy, dairy-rich option. Including dairy foods in your diet, such as cheese, can benefit your heart by lowering gut inflammation. The main protein in blue cheese is casein, which takes longer to digest. As a result, it can help keep you fuller for longer.
A two-tablespoon serving of blue cheese dressing may provide about:
- Calories: 145
- Protein: 0.4 g
- Total fat: 15 g
- Saturated fat: 1.2 g
- Carbohydrates: 1.4 g
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Thai peanut dressing is versatile for salads, grain bowls, and wraps. Its rich peanut base is often balanced with ingredients like garlic, ginger, lime juice, and vinegar.
Because peanuts contain healthy fats, protein, and fiber, they can improve blood sugar control and help increase satiety (fullness), making them a smart addition to meals and snacks.
While some versions can be high in calories and added sugars, many healthier options are available. Look for dressings made with minimal added sugars and a base of apple cider vinegar for a naturally tangy kick.
A two-tablespoon serving of a reduced-fat/low-sugar Thai peanut dressing may provide:
- Calories: 50
- Protein: 1 g
- Total fat: 4 g
- Saturated fat: 0 g
- Carbohydrates: 3 g
To avoid excess added sugars and get the most nutrition in your salad dressing, try the following:
- Reach for olive or avocado oil-based dressings: Olive oil provides heart-healthy fats and small amounts of omega-3 fatty acids. Avocado oil is also rich in healthy fats and nutrients that can help maintain balanced cholesterol levels.
- Consider seed oil dressings: Like olive and avocado oil, seed oils have healthy fats and are rich in antioxidants. Options include dressings made with canola, safflower, or grapeseed oils.
- Avoid added sugars: Check to make sure the dressings don’t have sugar or high-fructose corn syrup as one of the first two ingredients.
- Look for dressings with balsamic or apple cider vinegar: These vinegars may offer additional health benefits, such as being rich in antioxidants and possibly keeping your blood sugar levels in check.
- Choose a creamy dressing: These may have a yogurt or buttermilk base. Fermented dairy foods add some protein and probiotic benefits.
If you prefer to keep it simple, adding oil and vinegar is an easy way to enhance the natural flavors of your veggies. Start with one to two teaspoons of oil and shake on some vinegar to taste.
However, if you want to make a dressing, prepping dressings in a batch can be helpful when planning out your weekly meals. Also, consider adding these ingredients when making your dressing:
- Emulsifiers: Oil-based dressings need to be shaken well and benefit from adding an emulsifier to keep the oil and acids, like vinegar or lemon juice, from separating. Mustard is a great, easy-to-find option you can add to help hold the mixture together.
- Honey or maple syrup: Consider adding either of these sweeteners to balance the overall flavor. A little goes a long way, so you don’t need much. They may also help prevent the oil and acidic ingredients from separating.
- Yogurt or buttermilk: These are great if you’re making a creamy dressing because they add protein and have probiotic benefits.
Salad dressings can have a relatively high-fat content. However, this doesn’t necessarily make them unhealthy. Dressing that has a lot of saturated fats and added sugars can make an otherwise healthy salad. You can minimize this by including dressings that have healthy oils, like olive oil, and probiotic-rich dairy, which can provide both flavor and nutrients to support your overall health.
