14 Healthiest Salad Dressings According to a Nutritionist in 2025
Looking for the healthiest salad dressing that won’t load your salad with extra calories, sugar or salt? Then you’re in the right place.
Pairing leafy greens with foods like chicken, tofu or legumes can help increase fiber and protein, but dressing can raise the total sugar, fat and calories more than you might expect. There are plenty of options on the shelf, but that doesn’t always mean they’re the healthiest salad dressings.
We’re here to help you sort through common choices and identify options that fit a more balanced eating pattern. So, keep reading to discover our favorite, nutritionist-approved brands, along with top tips on choosing a healthy salad dressing at the store.
- The 14 Healthiest Salad Dressings To Buy
- What Is the Healthiest Salad Dressing?
- How To Choose a Healthy Salad Dressing
- How We Chose the Healthiest Salad Dressings
The 14 Healthiest Salad Dressings To Buy
1. Annie's Lite Goddess Dressing
When choosing the healthiest salad dressing, consider calories, total fat, saturated fat, sugar and sodium.
Annie’s Lite Goddess Dressing is a solid choice because one serving (two tablespoons) has 60 calories and only 6 grams of total fat; however, it does have a relatively high sodium count compared to some of the other options featured on this list of the healthiest salad dressings.
This bold and creamy dressing is made with tahini and lemon for natural citrus flavor, sea salt for added tang and expeller-pressed canola oil. What makes this plant-based salad dressing a popular option and one of our favorites is that it has no artificial flavors or synthetic colors.
Did we mention that it also tastes delicious? Pair this creamy and tangy dressing with a protein-packed kale chicken bowl for a meal that tastes delicious and can fit into a balanced eating pattern.
Pros
- Plant-based recipe
- Low in calories
- No added sugar
Cons
- Relatively high in sodium
- Not suitable for those with a sesame or soy allergy
Annie's Lite Goddess Dressing Nutritional Info (per 2-tablespoon serving)
- Calories: 60
- Total Fat: 6 grams (7% DV)
- Saturated Fat: 0.5 grams (3% DV)
- Cholesterol: 0 milligrams
- Sodium: 250 milligrams (11% DV)
- Carbohydrates: 1 gram (1% DV)
- Dietary Fiber: 0 grams
- Total Sugar: 0 grams
- Added Sugar: 0 grams
- Protein: 1 gram
2. Bolthouse Farms Italian Vinaigrette
Choosing a salad dressing made with extra virgin olive oil can offer a flavorful option with unsaturated fats, as noted by the Cleveland Clinic. Bolthouse Farms Italian Vinaigrette is one of the healthiest salad dressings to try, especially if you prefer a plant-based product.
This is one of the healthiest salad dressings, featuring a blend of extra virgin olive oil, white wine vinegar and tomatoes, along with red peppers, basil and other herbs and spices. Try it in a zesty Italian pasta salad or drizzled over mixed greens.
If you’re looking for lower-calorie salad dressings, this ranks near the top, with one 30-gram serving containing 25 calories. It has 1.5 grams of fat and 3 grams of total sugar, including added sugar, so it can fit into a calorie-conscious eating pattern when used in moderation.
Pros
- No saturated fat
- Low in calories
- Plant-based recipe
Cons
- Contains more than 100 mg of sodium per serving
- Contains added sugar
Bolthouse Farms Italian Vinaigrette Nutritional Info (per 2-tablespoon serving)
- Calories: 25
- Total Fat: 1.5 grams (2% DV)
- Saturated Fat: 1 gram
- Cholesterol: 10 milligrams
- Sodium: 135 milligrams (6% DV)
- Carbohydrates: 3 grams (1% DV)
- Dietary Fiber: 0 grams
- Total Sugar: 3 grams
- Added Sugar: 2 grams (4% DV)
- Protein: 0 grams
3. Bragg Organic Oil-Free Apple Cider Vinaigrette
If you’re looking for one of the healthiest salad dressings that’s also oil-free, you’re going to want to try the Bragg Organic Apple Cider Vinaigrette. It’s fat-free and made with organic ingredients. It is also the lowest-calorie salad dressing on this list and is vegan friendly.
One serving (2 tablespoons) contains 15 calories and 3 grams of sugar, along with no fat or sodium. This makes it one of the healthiest salad dressing options for those watching calories or limiting added fats. Shake well and use on salads, pasta salads or as a marinade. Bragg also offers a ginger and sesame version if you want more variety.
Pros
- Very low in calories
- No fat or sodium
- Plant-based recipe
- Uses certified organic ingredients
Cons
- Slightly higher in sugar than some other oil-free options
Bragg Organic Oil-Free Apple Cider Vinaigrette Nutritional Info (per 2-tablespoon serving)
- Calories: 15
- Total Fat: 0 grams
- Saturated Fat: 0 grams
- Cholesterol: 0 milligrams
- Sodium: 0 milligrams
- Carbohydrates: 4 grams (1% DV)
- Dietary Fiber: 0 grams
- Total Sugar: 3 grams
- Added Sugar: 3 grams (6% DV)
- Protein: 0 grams
4. Organicville No Added Salt Italian Vinaigrette & Marinade
Many brands that promote having the healthiest salad dressing can still contain high levels of sodium. Eating too much sodium is associated with increased blood pressure, according to the American Heart Association. Choosing a lower-sodium option, such as Organicville's No Added Salt Italian Vinaigrette & Marinade, can help you keep sodium intake in check.
This plant-based salad dressing has a subtle herbal flavor with a zesty kick from apple cider vinegar. It’s also one of the healthiest salad dressings to try because it features organic sunflower oil, which provides vitamin E and unsaturated fats.
A 2-tablespoon (30 milliliter) serving has 50 calories, 4 grams of total fat and only 5 milligrams of sodium, which is one of the lowest amounts on this list. The herbs and spices add flavor that works well with salads like the popular Rachel’s green salad.
Pros
- Very low in sodium
- Low in calories
- Low in sugar
- No saturated fat
- Plant-based recipe
Cons
-
Slightly higher total fat than some other low-sodium dressings
Organicville No Added Salt Italian Vinaigrette & Marinade Nutritional Info (per 2-tablespoon serving)
- Calories: 50
- Total Fat: 4 grams (5% DV)
- Saturated Fat: 0 grams
- Cholesterol: 0 milligrams
- Sodium: 5 milligrams
- Carbohydrates: 3 grams (1% DV)
- Dietary Fiber: 0 grams
- Total Sugar: 1 gram
- Added Sugar: 0 grams
- Protein: 0 grams
5. Whole Foods Organic Herbes de Provence Vinaigrette
The Whole Foods Organic Herbes de Provence Vinaigrette is one of the healthiest salad dressings with no added sugar. Despite its simple ingredients list, it’s one of the best Whole Foods products in the sauces and dressings category, delivering a bold taste that makes your salad stand out.
Its flavor comes from a blend of organic extra virgin olive oil and tangy apple cider vinegar. A mix of herbs adds a fragrant, savory note that pairs well with salads, cold pastas, roasted vegetables and sandwiches.
Along with its flavor, this healthy salad dressing is certified vegan and made with organic ingredients. Each 2-tablespoon serving contains 60 calories. It has 7 grams of total fat, all from unsaturated fat.
Because it is low in carbohydrates and higher in fat, it can work for those following a keto eating pattern. It also pairs well with customizable dishes like grain bowls. With 240 milligrams of sodium per serving, it is on the higher end for salt content, so a lighter drizzle may be helpful for those watching sodium.
Pros
- No added sugar
- Can fit a keto eating pattern
- Uses organic ingredients
- Plant-based recipe
Cons
- Higher in total fat than some vinaigrettes
- High in sodium
Whole Foods Organic Herbes de Provence Vinaigrette Nutritional Info (per 2-tablespoon serving)
- Calories: 60
- Total Fat: 7 grams (9% DV)
- Saturated Fat: 0 grams
- Cholesterol: 0 milligrams
- Sodium: 240 milligrams (10% DV)
- Carbohydrates: 0 grams
- Dietary Fiber: 0 grams
- Total Sugar: 0 grams
- Added Sugar: 0 grams
- Protein: 0 grams
6. Primal Kitchen Balsamic Dressing and Marinade
If you’re aiming for one of the healthiest dressings for salad, those with a balsamic vinegar base can be a smart choice. Primal Kitchen’s Balsamic Dressing and Marinade blends some of the best balsamic vinegar with avocado oil, which provides mostly unsaturated fats.
A splash of lemon juice adds brightness, while garlic powder, onion powder and Italian herbs round out the flavor with a savory kick. We’ve tried it on a frisée salad, and trust us when we say that it’s a combination you’ll be tempted to indulge in regularly.
This healthy salad dressing has no soy or canola oil, no cane sugar added, and is certified gluten-free. It is higher in calories, fat and sodium than some other dressings on this list.
One 2-tablespoon (30 milliliter) serving has 100 calories, 10 grams of total fat and 125 milligrams of sodium. Its lower carbohydrate and higher fat profile can fit a keto eating pattern. It’s also a plant-based recipe.
Pros
- No added sugar
- Plant-based recipe
- Keto-friendly
Cons
- Higher in calories per serving than many of the healthiest salad dressings on this list
- Quite high in sodium
- High in total fat
Primal Kitchen Balsamic Dressing and Marinade Nutritional Info (per 2-tablespoon serving)
- Calories: 100
- Total Fat: 10 grams (13% DV)
- Saturated Fat: 1 gram (5% DV)
- Cholesterol: 0 milligrams
- Sodium: 125 milligrams (5% DV)
- Carbohydrates: 2 grams (1% DV)
- Dietary Fiber: 0 grams
- Total Sugar: 2 grams
- Added Sugar: 0 grams
- Protein: 0 grams
7. 365 Organic Raspberry Vinaigrette
Switch your savory pick for a sweet, tangy, plant-based option made with fruit. 365 Organic Raspberry Vinaigrette is one of the healthiest salad dressing choices because it’s made with real raspberries, apple cider vinegar and organic soybean oil, plus apple and lemon juice, Dijon mustard and spices like turmeric.
It does contain organic cane sugar, which contributes to the added sugar noted on the label, but it remains a healthy salad dressing option when used in moderation.
If you’re wondering how to start eating healthy and looking for a flavorful way to enjoy salads, this is a safe place to start. We recommend drizzling this over a wilted spinach salad for some added tangy flavor.
Pros
- Uses real fruit and organic ingredients
- Plant-based recipe
- Quite low in calories
Cons
- Sodium is moderate for a vinaigrette
- Contains added cane sugar
365 Organic Raspberry Vinaigrette Nutritional Info (per 2-tablespoon serving)
- Calories: 60
- Total Fat: 5 grams (6% DV)
- Saturated Fat: 1 gram (4% DV)
- Cholesterol: 0 milligrams
- Sodium: 110 milligrams (5% DV)
- Carbohydrates: 3 grams (1% DV)
- Dietary Fiber: 0 grams
- Total Sugar: 3 grams
- Added Sugar: 3 grams (6% DV)
- Protein: 0 grams
8. Brianna’s Champagne Style Vinaigrette
Champagne and salad dressing? Yes, you read that correctly. Brianna’s Champagne Style Vinaigrette is one of the healthiest salad dressings to try if you enjoy a fun twist. While there is no alcohol in this salad dressing, it does pop with flavor.
It features a lively blend of crisp Champagne vinegar, sweet honey and canola oil, together with crushed capers and Dijon mustard. Canola oil is a source of unsaturated fat.
This product contains added sugar from honey. Its sodium level is on the lower side compared with many creamy dressings, while keeping plenty of flavor. It also provides vitamin E.
One 2-tablespoon serving has 120 calories and 10 grams of total fat, which is higher than many others on this list. If weight loss isn’t your focus, it can still fit into a balanced diet, especially paired with dishes like a cucumber, tomato and feta salad.
Pros
- Unique flavor profile
- Provides some dietary fiber
- Lower sodium than many creamy dressings
Cons
- High in calories
- High in total fat
- Contains added sugar (from honey)
- Total sugar is all added
Brianna’s Champagne Style Vinaigrette Nutritional Info (per 2-tablespoon serving)
- Calories: 120
- Total Fat: 10 grams (13% DV)
- Saturated Fat: 0.5 grams (3% DV)
- Cholesterol: 0 milligrams
- Sodium: 140 milligrams (6% DV)
- Carbohydrates: 6 grams (2% DV)
- Dietary Fiber: 3 grams (11% DV)
- Total Sugar: 5 grams
- Added Sugar: 5 grams (10% DV)
- Protein: 0 grams
9. Primal Kitchen Greek Dressing & Marinade
Although Greek salad dressings are typically high in saturated fat and calories, we had to include at least one on our list. The Primal Kitchen Greek Dressing & Marinade is a popular choice because it features some of the best avocado oil with red wine vinegar.
The result? One of the healthiest salad dressings with mostly unsaturated fats. Avocado oil contributes monounsaturated fat, and choosing unsaturated fats in place of saturated fats aligns with heart-healthy eating patterns.
This vegan dressing features apple cider vinegar, dried herbs and spices, as well as sea salt and lemon for that classic Greek salad dressing flavor. As you’d expect, it’s a great addition to a Greek salad, but it also works well on a tuna pasta salad.
Each two-tablespoon serving has 110 calories, 12 grams of total fat and 190 milligrams of sodium. Plus, aside from it being one of the healthiest salad dressings on the market, it’s also gluten-free, keto and sugar-free.
Pros
- Made with avocado oil
- No added sugar
- Plant-based recipe
Cons
- Somewhat high in calories
- High in total fat
- High in sodium
Primal Kitchen Greek Dressing & Marinade Nutritional Info (per 2-tablespoon serving)
- Calories: 110
- Total Fat: 12 grams (15% DV)
- Saturated Fat: 1.5 grams (8% DV)
- Cholesterol: 0 milligrams
- Sodium: 190 milligrams (8% DV)
- Carbohydrates: 1 gram
- Dietary Fiber: 0 grams
- Total Sugar: 0 grams
- Added Sugar: 0 grams
- Protein: 0 grams
10. Bolthouse Farms Cilantro Avocado Yogurt Dressing
If you’re not a fan of vinegar or oil-based products and want something creamier on this list of the healthiest salad dressings, add Bolthouse Farms Cilantro Avocado Yogurt Dressing to your shopping list. This salad dressing combines creamy avocado with the mild, citrusy notes of cilantro.
For extra creaminess, it’s made with real yogurt and cotija cheese. It also features garlic and poblano pepper for added flavor. Because the milk used is nonfat, this salad dressing has 40 calories per 2-tablespoon serving and 3.5 grams of total fat, which can fit a calorie-conscious eating pattern.
Although it has 160 milligrams of sodium per serving, it can still fit into a balanced diet. This creamy dressing works well in a BBQ chicken salad or as a dip. This creamy dressing is perfect in a BBQ chicken salad or used as a dip.
Pros
- Low in calories
- Has a little protein, which many of the healthiest salad dressings lack
- Relatively low in fat
Cons
- Quite high in sodium
- Has some cholesterol
Bolthouse Farms Cilantro Avocado Yogurt Dressing Nutritional Info (per 2-tablespoon serving)
- Calories: 40
- Total Fat: 3.5 grams (4% DV)
- Saturated Fat: 1 gram (5% DV)
- Cholesterol: 5 milligrams (2% DV)
- Sodium: 160 milligrams (7% DV)
- Carbohydrates: 2 grams (1% DV)
- Dietary Fiber: 0 grams
- Total Sugar: 1 gram
- Added Sugar: 0 grams
- Protein: 1 gram
11. Annie's Organic Caesar Salad Dressing
If you love Annie’s, you’ll be glad the brand also makes creamy salad dressings as an alternative to tangy vinaigrettes. One of our favorites, which is both delicious and among the healthiest salad dressings on the market, is the Organic Caesar Salad Dressing.
Caesar dressings are often higher in sodium and saturated fat, but Annie’s variety is more moderate than many. While its total fat is higher than several other healthiest salad dressing picks here, most comes from canola oil, which is low in saturated fat. If you follow a keto eating pattern, the higher fat and low carb profile may fit your approach.
One 2-tablespoon serving has 100 calories, 11 grams of fat and 150 milligrams of sodium. These numbers are somewhat high compared with lighter vinaigrettes, but on the lower side for a Caesar dressing. It can fit into a balanced diet when you stick to the serving size.
This option is also tasty, with a kick of black pepper that pairs with a subtle Parmesan note. We recommend using this healthy salad dressing on top of a delicious grilled chicken Caesar salad with crunchy croutons for a quick and easy meal.
Pros
- Classic Caesar flavor with a lighter profile than many
- Has a little protein
- Low in carbohydrates
Cons
- Somewhat high in calories
- High in total fat
- Relatively high in sodium
Annie's Organic Caesar Salad Dressing Nutritional Info (per 2-tablespoon serving)
- Calories: 100
- Total Fat: 11 grams (14% DV)
- Saturated Fat: 1.5 grams (6% DV)
- Cholesterol: <5 milligrams (1% DV)
- Sodium: 150 milligrams (7% DV)
- Carbohydrates: 2 grams (1% DV)
- Dietary Fiber: 0 grams
- Total Sugar: 0 grams
- Added Sugar: 0 grams
- Protein: 1 gram
12. Marie's Lite Chunky Blue Cheese
Whether it’s served on a charcuterie board, made into a spread or used in a salad dressing, blue cheese is a flavorful accompaniment. Marie's Lite Chunky Blue Cheese is one of the healthiest salad dressing choices if you enjoy strong blue cheese flavor with fewer calories than many creamy dressings.
This product is creamy yet lower in fat than standard blue cheese dressings because it’s made with cultured nonfat buttermilk. It also features distilled vinegar and garlic for added zest.
One 2-tablespoon serving has 70 calories and 6 grams of total fat, which can work if you’re watching calories. It has the highest sodium count among the products in this list of the healthiest salad dressings, so that’s worth noting.
Despite this, the brand states that this salad dressing “contains 60% less fat and 50% fewer calories compared to the leading brand.” Therefore, while this isn’t the healthiest salad dressing, it’s the best choice if you’re set on a blue cheese dressing.
Pros
- One of the healthier blue cheese dressing options
- Low in calories for a creamy dressing
- Low in cholesterol for this style
- Minimal sugar
- Fits low-carb eating patterns
Cons
- Still has a moderate amount of fat
- High in sodium for a salad dressing
Marie's Lite Chunky Blue Cheese Nutritional Info (per 2-tablespoon serving)
- Calories: 70
- Total Fat: 6 grams (8% DV)
- Saturated Fat: 1.5 grams (8% DV)
- Cholesterol: 5 milligrams (2% DV)
- Sodium: 300 milligrams (13% DV)
- Carbohydrates: 1 gram
- Dietary Fiber: 0 grams
- Total Sugar: 1 gram
- Added Sugar: 0 grams
- Protein: 1 gram
13. Litehouse Citrus Poppyseed Yogurt Dressing & Dip
If you’re looking for a standout pick among the healthiest salad dressings, try Litehouse Citrus Poppyseed Dressing & Dip. This creamy salad dressing has a refreshing, sweet flavor that isn’t too acidic or salty.
It also boasts a slight tangy aftertaste from blood orange to cut through the sweetness. This fresh citrus dressing is made with nonfat yogurt for creaminess, combined with added vegetable oil, distilled vinegar and pomegranate juice for a bright flavor profile.
The best part is the lighter nutrition panel. It has 40 calories per 2-tablespoon serving and 3 grams of total fat, which can fit a calorie-conscious pattern. It’s a nice addition to light and vibrant salads, such as a harvest salad.
Pros
- Unique blend of ingredients
- Low in calories
- Low in saturated fat
- Has a little protein
Cons
- More cholesterol than many of the healthiest salad dressings on this list
- Relatively high in sodium
Litehouse Citrus Poppyseed Yogurt Dressing & Dip Nutritional Info (per 2-tablespoon serving)
- Calories: 40
- Total Fat: 3 grams (4% DV)
- Saturated Fat: 0.5 grams (3% DV)
- Cholesterol: 10 milligrams (3% DV)
- Sodium: 210 milligrams (9% DV)
- Carbohydrates: 3 grams (1% DV)
- Dietary Fiber: 0 grams
- Total Sugar: 2 grams
- Added Sugar: 1 gram (2% DV)
- Protein: 1 gram
14. Drew's Organics Vegan Ranch
We cannot talk about the healthiest salad dressings without mentioning ranch dressing. Drew's Organics Vegan Ranch is a lighter take on the classic and is considered one of the best ranch dressings for those looking for a healthier option while still enjoying that creamy, savory flavor.
Sunflower oil, distilled vinegar, white miso and lemon create the base flavor profile, with added spices and herbs such as dill, celery seed and rosemary. Trust us when we say that, salads aside, it’s the perfect addition to vegan pasta recipes, such as a bow tie pasta salad.
This salad dressing has 130 calories per 2-tablespoon serving and 13 grams of total fat, with only 1 gram saturated. The low sugar and carbohydrate count can fit a keto eating pattern. Sodium is on the higher side, so portion control helps if you’re watching salt.
Pros
- Cholesterol-free
- Quite low in saturated fat
Cons
- High in sodium
- Contains added sugar
Drew's Organics Vegan Ranch Nutritional Info (per 2-tablespoon serving)
- Calories: 130
- Total Fat: 13 grams (17% DV)
- Saturated Fat: 1 gram (5% DV)
- Cholesterol: 0 milligrams
- Sodium: 270 milligrams (12% DV)
- Carbohydrates: 2 grams (1% DV)
- Dietary Fiber: 0 grams
- Total Sugar: 1 gram
- Added Sugar: 1 gram (2% DV)
- Protein: 0 grams
What Is the Healthiest Salad Dressing?
Organicville No Added Salt Italian Vinaigrette & Marinade is one of the healthiest salad dressing options in this lineup, with just 5 milligrams of sodium, 50 calories and 4 grams of fat per 2-tablespoon (30-gram) serving. It provides unsaturated fat from sunflower oil and contains no added sugar.
If you’re having trouble finding any of the brands that feature among the healthiest salad dressings, homemade varieties are a great alternative. Interested? We’ve got a guide on how to make vinaigrette dressings from scratch.
Healthiest Salad Dressings To Make at Home
If you’re having trouble finding healthy dressing brands, it may be a good time to try a few homemade versions. Making your own lets you control ingredients such as added sugar, sodium and fat.
When you’re ready to experiment with homemade versions of the healthiest salad dressings, here are some ingredients worth keeping in mind:
- Yogurt or buttermilk: These can add creaminess along with some protein. Yogurt also provides live active cultures if labeled as containing them.
- Emulsifiers: These help keep oil and acid blended. Egg yolks, tahini and mustard are common emulsifiers.
- Sweeteners: A small amount of honey can balance acidity. Maple syrup or agave can work in vegan dressings.
- Vinegars: Balsamic or apple cider vinegar offer acidity and flavor that complement greens.
- Oils: Extra virgin olive oil contains monounsaturated fats and naturally occurring polyphenols.
These ingredients form a solid base for homemade versions of the healthiest salad dressings. As always, the key is a balanced flavor profile. Here are eight dressings that are easy to make and can fit into a balanced eating pattern.
Greek Dressing
Combine two tablespoons of red wine vinegar, six tablespoons of olive oil, and ½ of a finely chopped garlic clove with one teaspoon of dried oregano and freshly ground black pepper. It’s the perfect topping for a Greek salad.
French Dressing
Mix together two tablespoons of white wine vinegar, six tablespoons of olive oil, one teaspoon of Dijon mustard and freshly ground black pepper for one of the healthiest salad dressings that pairs well with leafy greens.
Caesar Dressing
Of all the healthiest salad dressings we’ve made, this creamy variety is one of our favorites. This healthy twist on the classic recipe is made with 85 grams of low-fat yogurt (plain), one tablespoon each of lemon juice and olive oil, and one teaspoon of mustard, combined with freshly ground black pepper and ½ of a finely chopped garlic clove.
Lemon Vinaigrette
If you’re a fan of citrus flavors, you’ll love this light dressing that’s the perfect addition to various salads or broccoli pasta. Combine three tablespoons of lemon juice, six tablespoons of olive oil and the zest of ½ of a lemon with one teaspoon of thyme and freshly ground black pepper.
Balsamic Vinaigrette
This classic is one of the healthiest salad dressings that has also become a popular dipping sauce for fresh bread. All you need is three simple ingredients to make it: two tablespoons of balsamic vinegar, six tablespoons of olive oil and freshly ground black pepper.
Tahini Dressing
Tahini is a versatile condiment that pairs well with many foods, but we guarantee you’ll love it most in this dressing that pairs well with leafy salads, falafel sandwiches and Mediterranean roast vegetables. To make it, mix together two tablespoons of tahini paste, six tablespoons of water, the juice of one lemon and freshly ground black pepper.
Orange Vinaigrette
Trading lemon for orange, this sweeter variety is one of the healthiest salad dressings to add to vegan bowls and salads that highlight seasonal produce. Combine three tablespoons of orange juice, the zest of ½ of an orange and six tablespoons of olive oil with one tablespoon of white wine (or apple cider vinegar) and one teaspoon of herbs.
Herb Dressing
With herbs as the star of the show, this dressing is the ideal addition to almost any salad, pasta or roasted vegetable dish. Whip it together with two tablespoons of orange or lemon juice, six tablespoons of olive or sesame oil and two teaspoons of fresh herbs, chopped.
How To Choose a Healthy Salad Dressing
If we’ve inspired you to stick to healthy store-bought salad dressing brands, choosing one is not rocket science (we promise). Yes, you could look out for the names we’ve listed above, but you may want to go in a different direction. If that’s the case, there are a few ingredients you’ll want to look out for.
First, the healthiest salad dressings have little to no added sugar. Check the Nutrition Facts panel for “Added Sugars” and avoid dressings made with high fructose corn syrup. You’ll also want to check the levels of total fat, saturated fat and sodium.
As a general guideline, many people aim for dressings with less than about 12 to 14 grams of total fat and less than 2 grams of saturated fat per 2-tablespoon serving. For sodium, choosing options with no more than 300 milligrams per serving can help keep salt intake in check.
Second, the base can help determine the most healthy salad dressing to buy. Olive and avocado oils provide mostly unsaturated fats, which align with heart-healthy eating patterns. Some salad dressings are made with canola, grapeseed or safflower oils. These also supply unsaturated fats. If you prefer to limit highly processed oils, choose options that align with your dietary preferences.
Another ingredient in many of the most healthy dressings is vinegar, because it adds acidity and flavor that brighten greens. According to The Nutrition Source, vinegar is low in calories and can add flavor without relying on salt or sugar. Finally, keep an eye out for dressings that include buttermilk or yogurt. If the label states they contain live and active cultures, they can contribute beneficial bacteria.
How We Chose the Healthiest Salad Dressings
The Cozymeal team has more than 10 years of experience connecting people with food-related events and culinary experiences. This has helped us create useful guides on culinary topics that include health and nutrition.
All guides are based on research from our editorial team. For this guide on the healthiest salad dressings, we included viewpoints from nutrition professionals and feedback from team members familiar with buying healthier salad dressings.
Our list of the healthiest salad dressings is based on the following:
- Nutritional balance: We prioritized dressings with moderate calories and lower amounts of sodium, added sugar and saturated fat.
- Ingredient quality: We looked for dressings made with simple, minimally processed ingredients.
- Fat sources: Because fat is a key component of dressing, we highlighted options that contain mostly unsaturated fats from vegetable oils.
- Flavor variety: Enjoyment matters. Including flavorful options can make it easier to maintain balanced eating habits.
Registered Nutritionist Review
Thanks to a final check by Jessica O'Shea, a Registered Nutritionist (ANutr) with the Association for Nutrition, we ensured our list of the healthiest salad dressings features only the best possible choices. With an impressive educational background, including a BSc (Hons) in Food, Nutrition, and Wellbeing, as well as an MSc in Human Nutrition, Jessica has a deep knowledge base that has proven invaluable.
Overall, her guidance helped us create a detailed guide that will prove to be highly beneficial to anyone searching for the healthiest salad dressings.
Using a salad dressing can make your salad brighter and more flavorful, but if you aren’t reading the ingredients carefully, you may also add more sugar, fat and salt to an otherwise healthy meal. With this list of the healthiest salad dressings, you can enjoy your greens with added flavor while keeping unnecessary calories in check.
For even more ways to explore your favorite foods, check out other experiences happening on Cozymeal.
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