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
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.
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.
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!
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.
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.com1. 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.
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
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Citrus Vinaigrette Recipe photo by Taste of Home
Citrus VinaigretteBright, sweet and a little bit tangy, citrus vinaigrette is an excellent choice for salads of all stripes.
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Balsamic Vinaigrette Recipe photo by Alejandro Monfort for Taste of Home
Balsamic VinaigretteWith five ingredients, this simple balsamic vinaigrette will dress up your salads. This quick dressing can even be used as a marinade for meat, fish and veggies. —Taste of Home Test Kitchen, Milwaukee, Wisconsin
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Strawberry Poppy Seed Dressing Recipe photo by Taste of Home
Strawberry Poppy Seed DressingIn 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
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Homemade Strawberry VinegarSweet and sour, this easy strawberry vinegar makes a great summer salad dressing. —Mary Hise, Cocoa, Florida
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Blue Cheese Salad Dressing Recipe photo by Taste of Home
Blue Cheese Salad DressingThe 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
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Italian Dressing Recipe photo by Taste of Home
Italian DressingElevate your salads with this classic Italian dressing recipe that features a perfect balance of tangy vinegar, smooth olive oil, and flavorful herbs and spices.
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Low-Fat Tangy Tomato DressingThis 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
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Cilantro Salad Dressing Recipe photo by Taste of Home
Cilantro Salad DressingUse this zippy dressing over greens or hot or cold boiled potatoes. You'll love it! —Sara Laber, Shelburne, Vermont
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Strawberry Vinaigrette Recipe photo by Taste of Home
Strawberry VinaigrettePair this sweet and tart strawberry vinaigrette dressing with any salad for a fresh twist for summer. —Carolyn McMunn, San Angelo, Texas
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Ranch Dressing Mix Recipe photo by Taste of Home
Ranch Dressing MixWant to make the best ranch dressing? Make it at home whenever the craving strikes by keeping this homemade ranch dressing mix in your pantry.
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Fresh Basil Salad Dressing Recipe photo by Taste of Home
Fresh Basil Salad DressingMy 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
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Italian Herb Salad Dressing Recipe photo by Taste of Home
Italian Herb Salad DressingThis vinaigrette is a delicious dressing that I like to keep on hand for topping a variety of salad greens. —Dan Wright, San Jose, California
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Fast Honey Mustard Dressing Recipe photo by Taste of Home
Honey Mustard DressingThis sweet and tangy honey mustard dressing can be made in just a few minutes with only four ingredients. The versatile dressing is amazing poured over salads, spread on sandwiches or used as a dip.
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Maple Balsamic DressingSweet 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
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Raspberry VinegarLooking for something tasty to make with fresh raspberries? This dressing adds summer-fresh flavor to salads. —Francy Nightingale, Issaquah, Washington
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Apricot Orange Vinaigrette Recipe photo by Taste of Home
Apricot Orange VinaigretteThis sweet and tangy citrus dressing perks up any salad, lending appeal to even a simple blend of mixed greens. Diana Rios - Lytle, Texas
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Homemade MayonnaisePssst! 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
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