8 Healthiest Salad Dressings
Medically reviewed by Jamie Johnson, RDNMedically reviewed by Jamie Johnson, RDNSalads can be a healthy option to incorporate into your diet, with fresh ingredients full of vitamins, minerals, and fiber. But by topping your salad with certain store-bought salad dressings, the amount of fat, sugar, sodium, and other preservatives in this meal can add up.While making salad dressing at home can be an easy, cost-effective alternative, you can grab several healthier versions at the grocery store if you're pressed for time.
StefaNikolic / Getty Images
What to Look for in a Healthy Salad DressingDepending on your taste preferences, here are a few tips experts recommend when selecting a healthier salad dressing:Go for healthy oils: Vinaigrettes and similar dressings are most nutritious when made with olive, canola, sunflower, or safflower oils rather than oils high in solid fat.Opt for dairy: If you're craving a creamier option, consider choosing a yogurt-based salad dressing rather than one with a mayonnaise base to boost your daily dairy intake.Check the label: "Light" or "fat-free" versions may still contain higher levels of added sugar, calories, fat, and other additives, so read ingredient labels carefully.The Healthiest Store-Bought Salad DressingsSesame GingerThis healthy salad dressing is a solid, nutritious option, balancing sesame, ginger, and soy. Ginger's antioxidant and anti-inflammatory compounds may reduce nausea, protect against heart disease, and potentially encourage weight loss.A dressing base like sesame oil is free of sodium, sugar, and carbohydrates and contributes a light, savory flavor. Though it's considered heart-healthy, note that sesame oil can air on the heavier side of calories and fat and does not contain protein or fiber.Anyone who has an allergy to sesame would want to avoid this option.Balsamic VinaigretteAs a versatile dressing, balsamic vinaigrette has a distinct tart and acidic taste that is typically lower in calories, sodium, and sugar. This popular option combines oil and vinegar, offering several health benefits.Balsamic vinegar's rich antioxidant content may help protect against inflammation and certain chronic diseases. Adding a heart-healthy dressing base like extra virgin olive oil contributes to anti-inflammatory and antioxidant support.Vinegar allergies are considered to be rare, but if you have one, steer clear of vinaigrettes.Avocado and LimeFor a creamier dressing, an avocado-lime blend can turn a plain salad into a savory and filling meal.Avocados boast monounsaturated fats that support heart health and cholesterol levels. Using them as a base with Greek yogurt is a solid option. Adding lime juice offers a citrus and vitamin C boost.Lemon VinaigretteVinaigrettes do not have a creamy base so that they may contain less saturated fat. Even though these dressings contain oils that may add healthy unsaturated fats to your salad, they can also add calories.The added lemon can help offset the sour taste of vinegar, adding sweetness without the added sugar. While lemon juice offers more vitamins, it does contain calories and carbohydrates.Honey MustardThis sweet, savory, and creamy dressing includes healthier ingredients, like mustard, vinegar, olive oil, and honey. Though plain mustard is traditionally low in calories and carbs, flavored varieties like honey Dijon can pile on added sugar. Options that include low-fat or Greek yogurt to thicken the dressing would help keep this a relatively healthy selection.Greek Yogurt RanchThough traditional ranch dressing is higher in calories, carbohydrates, and sugar, using a Greek yogurt variety can make this a healthier store-bought version. Greek yogurt's thicker consistency and nutritional profile make it a versatile option for salad dressings. Greek yogurt has no fiber. However, it is naturally high in protein and low in fat and calories.Apple Cider VinaigretteApple cider vinegar is a fermented liquid from crushed apples and yeast that offers multiple health benefits. The addition of olive oil as a base makes this a light but slightly sweet and tangy option that's also heart-healthy.Ginger TurmericCombining these two powerhouse ingredients has the potential to make one of the healthiest store-bought dressing options. Ginger and turmeric boast several health benefits, including supporting immune function, relieving pain, and alleviating nausea. Using olive oil and apple cider vinegar as bases adds to the health profile of this dressing and complements its distinct tangy flavor.What Are the Most Unhealthy Salad Dressings?Some popular salad dressings contain hidden fat, sodium, sugar, and calories, making them less optimal choices.CaesarThis creamy dressing is rich with saturated fat and sodium, particularly with the cheese and croutons that traditionally top a Caesar salad. The dressing also is commonly made with raw eggs, which is a risk for foodborne illness.Thousand IslandUsing mayonnaise and ketchup to give Thousand Island dressing its unique flavor means it's filled with fat, sugar, and sodium. Because these main ingredients are high in saturated fat, regularly consuming them over time may increase the risk of developing high cholesterol levels and heart disease.Bleu CheesePopular for its tangy taste, bleu cheese dressing is made with a thick base like mayonnaise or sour cream. Low in protein but high in saturated fat, cholesterol, sodium, and calories, it is not considered a good source of vitamins and minerals.Experts further recommend avoiding using bleu cheese dressing and other fat-filled toppings like croutons, bacon bits, and nuts and focusing more on adding colorful veggies to your salad.SummaryCertain store-bought salad dressings can turn an otherwise healthy meal into an overloaded serving of fat, carbohydrates, sodium, sugar, and more. Fortunately, there are a variety of healthier dressing alternatives available in stores if making dressing at home is not an option.Experts recommend looking for healthy oil-based or Greek yogurt-based versions and avoiding some traditionally popular options like Caesar, Thousand Island, and bleu cheese dressings when possible. Check with a healthcare provider if you have questions about the best dressing for your health. Read the original article on Verywell Health.
Welcome to Billionaire Club Co LLC, your gateway to a brand-new social media experience! Sign up today and dive into over 10,000 fresh daily articles and videos curated just for your enjoyment. Enjoy the ad free experience, unlimited content interactions, and get that coveted blue check verification—all for just $1 a month!
Account Frozen
Your account is frozen. You can still view content but cannot interact with it.
Please go to your settings to update your account status.
Open Profile Settings