Low-Calorie Salad Dressings That Actually Taste Good
Low-Calorie Salad Dressings That Actually Taste Good
Dressing either makes or breaks a salad. Unfortunately, many creamy, delicious options pack tons of calories and sugar—while lots of low-calorie salad dressings have about as much flavor as...water.
You're not doomed to eating sad salads, though. The trick is to find a dressing option that balances calories, ingredients, and flavor.
It all starts with the right fats. “I like dressings in which the fat source is a whole food-based, unadulterated oil, such as olive or canola oil," says Suzanne Dixon, RD, a dietitian based in Portland, Oregon.
First, look for a dressing made with EVOO, canola, sunflower, walnut, avocado, coconut, or another wholesome source of fat. Avoid dressings that get their fat from butter, blue cheese, or hydrogenated or fractionated oils (which are super processed), Dixon says.
Another key factor: sweetener. Look for dressings that get their sweetness from whole sources, like honey, instead of table sugar, says Dixon.
Since refrigerated options contain fewer preservatives, they're also your best bet.
Once you've cleared a dressing's ingredients, try to stick to options that contain about 150 calories or less (and no more than 15 percent of your daily sodium) per two-tablespoon serving, Dixon says.
“One exception on the calorie rule: When the dressing's flavor profile or ingredients allow me to skip another high-calorie salad ingredient,” she adds. If using a cheese-containing dressing allows you to skip the shredded cheese on top of your salad, for example, go for it.
Stock up on the following dietitian-approved low-calorie salad dressings to whip up flavorful, filling salads you'll actually enjoy eating.
1) Stonewall Kitchen Organic Honey Orange Balsamic Dressing
Stonewall Kitchen
amazon.com
“This terrific dressing because has a bright citrus flavor." says Dixon." It's less sweet and more tangy than some of the other dressings on the market.” The secret to that orange flavor: orange oil.
In addition to drizzling it on salads, use this one to marinate chicken or fish, she says.
Per serving: 140 calories, 12 g fat (1 g saturated), 7 g carbs, 5 g sugar, 160 mg sodium, 0 g fiber, 0 g protein
2) Trader Joe's Romano Caesar Dressing
Trader Joe's
amazon.com
If you love Caesar dressing, this lightened-up dressing is for you.
“The fat comes from expeller-pressed canola oil and EVOO, which is always a healthy fat to include in the diet,” says Dixon. Made with real Romano cheese, it offers traditional Caesar flavor without adding loads of calories to your salad.
Note: Since this one isn't as low-cal as other picks, keep Dixon's note about swapping out a high-cal salad topping in mind.
Per serving: 180 calories, 20 g fat (1.5 g saturated),
3) Primal Kitchen Ranch Dressing
Primal Kitchen
amazon.com
“Primal Kitchen is all about healthy fats," says Dixon. All of their dressing varieties contain spices and herbs, a little fruit juice for sweetness or tang, and are free from artificial flavors or colors. The ranch flavor is light, yummy, and healthy.
Per serving: 120 calories, 13 g fat (2 g saturated), 2 g carb, 0 g sugar, 210 mg sodium, 0 g fiber, 0 g protein
4) Panera Bread Poppy Seed Dressing
Panera Bread
target.com
This one is super low in calories, fat, and sodium, with only 25 calories per two-tablespoon serving,” says Lauren Harris-Pincus, RD, author of The Protein-Packed Breakfast Club. Even though the dressing is sweet, it uses stevia to keep the sugar count low.
“I find it pairs best with salads containing fruit, like berries or chopped apples,” she says.
Per serving: 25 calories, 0 g fat (0 g saturated), 5 g carbs, 4 g sugar, 3 g added sugar, 95 mg sodium, 0 g fiber, 0 g protein
5) Bolthouse Farms Cilantro Avocado Yogurt Dressing
Bolthouse Farms
target.com
“This is fabulous on anything with a Southwestern or Mexican flair. including salads, wraps, burrito bowls, and more,” says Harris-Pincus.
At 40 calories, one gram of carbs, and a gram of sugar per two-tablespoon serving, it fits well on a low-carb or keto diet, she adds. Plus, thanks to buttermilk and yogurt, it's creamy and flavorful.
Per serving: 40 calories, 3.5 g fat (1g saturated), 1 g carbs, 1 g sugar, 210 mg sodium, 0 g fiber, 1 g protein
6) Tessemae's Organic Balsamic Vinaigrette
Tessemae's
amazon.com
“I like that this salad dressing uses ingredients that you recognize, like olive oil, lemon juice, and balsamic vinegar," says Natalie Rizzo, RD, dietitian and author of The No-Brainer Nutrition Guide For Every Runner. "It’s also sugar free, which is definitely a plus.”
Just note that the bottle lists a serving size as just one tablespoon, so make sure you double the info on the nutrition facts if you end up using two, Rizzo recommends.
Per serving: 80 calories, 9 g fat (0.5 g saturated), 1 g carbs, 0 g sugar, 65 mg sodium, 0 g fiber, 0 g protein
7) Briannas Real French Vinaigrette Dressing
Brianna's
amazon.com
“Made from a few simple ingredients, Brianna’s dressings taste homemade," says Rizzo. "If you want a simple vinaigrette but don’t want to make it from scratch, this is a great option.” With notes of garlic and mustard, it tastes amazing on a classic French-style salad.
Per serving: 130 calories, 14 g fat (1 g saturated), 0 g carbs, 0 g sugar, 260 mg sodium, 0 g fiber, 0 g protein
8) Primal Kitchen Lemon Turmeric Vinaigrette
Primal Kitchen
amazon.com
Another from Primal Kitchen, “this dressing is sugar-free and made with avocado oil, which is loaded with healthy fats,” says Rizzo. “Not to mention that it’s lower in calories than many other options and contains antioxidants-rich turmeric.”
Don't let the turmeric scare you, this dressing tastes creamy and bright.
Per serving: 100 calories, 11 g fat (1.5 g saturated), 2 g carbs, 0 g sugar, 120 mg sodium, 0 g fiber, 0 g protein
9) Bragg Organic Healthy Vinaigrette Dressing
Bragg
amazon.com
“Made with apple cider vinegar and olive oil, this dressing is as good as a homemade version—without the work of making it from scratch," says Rizzo. "It’s made from high quality ingredients and has a zingy taste."
Low in sugar and sodium, it's a great way to add big flavor and healthy fats to your salads.
Per serving: 90 calories, 9 g fat (1.5 g saturated), 3 g carbs, 2 g sugar, 60 mg sodium, 0 g fiber, 0 g protein
10) Sir Kensington's Raspberry Pink Peppercorn Dressing
Sir Kensington's
amazon.com
“Sir Kensington's vinaigrettes are made with simple ingredients that you can recognize and come in interesting flavors," says Rizzo.
Not to mention, they taste good and contain minimal calories and sugar.
This fruity vinaigrette pairs nicely with salads topped with nuts, berries, and cheese (especially feta).
Per serving: 80 calories, 8 g fat (0.5 g saturated), 2 g carbs, 2 g sugar, 200 mg sodium, 0 g fiber, 0 g protein
I'm putting this stuff on everything.