If you're seeking out healthier salad dressings that won't cause spikes in your sugar levels, we've curated the ideal selection for you. Whether you're adhering to a low-carb regimen such as Keto or simply watching your sugar intake while still savoring flavor, low-sugar salad dressings are indispensable additions to your kitchen arsenal.
Despite salads being commonly perceived as wholesome, the same can't always be said for the dressings we drizzle on them. Surprisingly, many commercially available dressings contain higher sugar content than anticipated. For instance, Briannas Blush Wine Vinaigrette registers at 9 grams of sugar per two tablespoon serving (and often, we tend to use more than just two tablespoons). That's equivalent to the sugar content found in two rolls of Smarties candy!
Navigating the bottled salad dressing aisle can often lead to more questions than answers: How do we determine if the sugar content is within healthy limits? Should we pay attention to sodium levels? What constitutes healthy fat?
To uncover the healthiest, low-sugar salad dressings available, we sought insights from registered dietitians, who shared their top recommendations.
Picking low-sugar salad dressings
We employed several criteria to assess whether a product is not only low in sugar but also healthy.
According to the 2025 Dietary Guidelines, the recommended daily intake for added sugar is 24 grams for women and 36 grams for men.
It's worth noting that some products may contain naturally occurring sugars from sources like lactose or fruit. While these sugars still contribute to your overall sugar intake, they aren't added during processing.
As a general rule, aim for products with 5 grams of added sugar or less per serving. Opting for salad dressings made with simple ingredients such as olive oil, vinegar, and spices increases the likelihood of finding options low in added sugar.
Considering your overall added sugar intake throughout the day is crucial. The American Heart Association suggests women consume no more than 25 grams of sugar per day and men no more than 36 grams. Therefore, even if you choose a salad dressing with slightly more than a few grams of added sugar, maintaining balance is possible by monitoring your sugar intake from other meals and snacks. This may involve moderating the consumption of sugar-sweetened beverages and exercising caution with other condiments and sweets.
Let's explore the top recommendations from dietitians for the best low-sugar salad dressings available at the grocery store.
1) Primal Kitchen Ranch
Nutritional Facts (Per 2-Tbsp Serving):
- Calories: 112
- Fat: 12g (Saturated Fat: 1g)
- Sodium: 240mg
- Carbohydrates: 2g (Dietary Fiber: 0g, Sugars: 0g)
- Protein: 0g
Primal Kitchen's salad dressings feature heart-healthy avocado oil, rich in unsaturated fats from avocados and low in sugar. Marissa Meshulam, a registered dietitian and founder of MPM Nutrition, praises Primal Kitchen for their low-sugar salad dressings, highlighting the use of avocado oil, a potent source of monounsaturated fatty acids that support heart health. These dressings are crafted with real ingredients and contain no added sugars.
2) Mother Raw Japanese Dressing
Nutrition Facts (Per 2-Tbsp Serving):
- Calories: 80
- Fat: 8g (Saturated Fat: 1g)
- Sodium: 150mg
- Carbohydrates: 3g (Dietary Fiber: 0g, Sugars: 2g)
- Protein: 1g
If you're seeking an Asian-inspired dressing versatile for marinades, stir-fries, or salads, Mother Raw's Japanese Dressing stands out for its low sugar content and delightful flavor. Marissa Meshulam notes, "Many dressings tend to overdo the sweetness with excessive sugar, but this one strikes a perfect balance using just 2 grams of coconut sugar alongside sesame oil, delivering a harmonious blend of sweet and umami flavors."
3) Tessemae's Organic Classic Italian Vinaigrette Dressing
Nutrition Facts (Per 1 Tbsp Serving):
- Calories: 70
- Fat: 8g (Saturated Fat: 0.5g)
- Sodium: 50mg
- Carbohydrates: 0g (Dietary Fiber: 0g, Sugars: 0g)
- Protein: 0g
Tessemae's Organic Classic Italian Vinaigrette Dressing is crafted with heart-healthy unsaturated fats, reflecting their commitment to premium ingredients and minimal sugar content. With zero carbs or sugars, this dressing derives its flavor from carefully selected spices. Notably, each serving contains just 50 milligrams of sodium. Kelsey Sackmann, MS, RD, owner of Kelsey P. RD, suggests, "Use Tessemae's dressing as a traditional marinade for chicken or enhance your salad experience with its sugar-free, low-calorie profile — just 80 calories in a single tablespoon! Pair it with a protein-rich salad for a satisfying meal."
4) Trader Joe's Green Goddess Dressing
Nutrition Facts (Per 2-Tbsp Serving):
- Calories: 20
- Fat: 2g (Saturated Fat: 0g)
- Sodium: 95mg
- Carbohydrates: 1g (Dietary Fiber: 0g, Sugars: 0g)
- Protein: 0g
For those seeking a flavorful yet low-calorie dressing with herbal notes, Trader Joe's Green Goddess Dressing is an excellent choice. Catherine Karnatz, MPH, RD, owner of Nutrition Education RD, highlights its zero grams of sugar per serving, attributed to its plant-based composition featuring avocados, green onions, garlic, chives, and basil. Notably, this vegan-friendly option delivers a robust flavor without compromise.
5) Chosen Foods Avocado Oil-Based Lemon Garlic Salad Dressing
Nutrition Facts (Per 2-Tbsp Serving):
- Calories: 120
- Fat: 13g (Saturated Fat: 1.5g)
- Sodium: 270mg
- Carbohydrates: 0g (Dietary Fiber: 0g, Sugars: 1g)
- Protein: 0g
"Chosen Foods Avocado Oil-Based Lemon Garlic Salad Dressing and Marinade offer a low-sugar alternative, boasting high-quality ingredients such as avocado oil, lemon, and garlic, with no added sugars," explains Wan Na Chun, MPH, RD, CPT, Owner of One Pot Wellness in Indianapolis, IN.
With avocado oil as its primary component, this dressing provides a hearty dose of healthy fats to elevate your salad or meal. Additionally, it serves as a versatile marinade for proteins like chicken or salmon.
6) Newman's Own Avocado and Extra Virgin Olive Oil Greek Dressing
Nutrition Facts (Per 2-Tbsp Serving):
- Calories: 160
- Fat: 18g (Saturated Fat: 2.5g)
- Sodium: 220mg
- Carbohydrates: 0g (Dietary Fiber: 0g, Sugars: 0g)
- Protein: 0g
Newman's Own Avocado and Extra Virgin Olive Oil Greek Dressing delivers robust flavor without any added sugars. It's also abundant in monounsaturated fats derived from a blend of olive oil and avocado oil. "This dressing is naturally sugar-free, minimally processed, delicious, and primarily comprises monounsaturated fats," shares Lisa Andrews, MEd, RD, LD.
7) Bolthouse Farms Avocado Green Goddess
Nutrition Facts (Per 2-Tbsp Serving):
- Calories: 35
- Fat: 2.5g (Saturated Fat: 0.5g)
- Sodium: 120mg
- Carbohydrates: 3g (Dietary Fiber: 0g, Sugars: 2g)
- Protein: 1g
Bolthouse Farms Salad Dressings predominantly incorporate yogurt to provide a creamy texture with lower calories and minimal added sugars. Michelle Rauch MSc RDN, a dietitian for The Actors Fund, notes, "Their Avocado Green Goddess dressing, with its yogurt base, offers just 35 calories and 2.5 grams of fat per serving. The primary source of sugar, white grape juice concentrate, is listed as the sixth ingredient, positioned near the bottom of the ingredient list, and constitutes 2% or less."
8) Marie's Lite Chunky Blue Cheese
Nutrition Facts (Per 2-Tbsp Serving):
- Calories: 70
- Fat: 7g (Saturated Fat: 1.5g)
- Sodium: 290mg
- Carbohydrates: 1g (Dietary Fiber: 0g, Sugars: 1g)
- Protein: 1g
Marie's "Lite" line offers a yogurt-based blue cheese dressing that stands out for its low sugar content. With just 70 calories per serving and only one gram of total sugar, it provides a lighter alternative compared to many other blue cheese dressings which often contain double or triple the calories and sugar. This makes it a winning choice for those mindful of their sugar intake.
9) Lemonette Sesame Tahini
Nutrition Facts (Per 2-Tbsp Serving):
- Calories: 50
- Fat: 4.5g (Saturated Fat: 1g)
- Sodium: 190mg
- Carbohydrates: 2g (Dietary Fiber: <1g, Sugars: 0g)
- Protein: 1g
This tahini-based dressing offers a creamy texture without any added sugar, providing just 50 calories per serving. Ideal for complementing Mediterranean salads or protein-and-grain bowls, tahini, derived from sesame seeds, is abundant in heart-healthy unsaturated fats that promote satiety. Additionally, this dressing provides a modest fiber boost to your meal.
10) Sidedish Miso Caesar Dressing
Nutrition Facts (Per 2-Tbsp Serving):
- Calories: 90
- Fat: 8g (Saturated Fat: 1g)
- Sodium: 250mg
- Carbohydrates: 3g (Dietary Fiber: 1g, Sugars: 2g)
- Protein: 1g
Crafted with a distinctive blend of avocado oil and chickpea miso paste, this dressing boasts only 2 grams of sugar derived from coconut nectar and honey. Additionally, each serving provides a gram of fiber sourced from chickpeas, a rare find in commercially available salad dressings.
11) Annie's Naturals Goddess Dressing Lite
Nutrition Facts (Per 2-Tbsp Serving):
- Calories: 60
- Fat: 6g (Saturated Fat: 0.5g)
- Sodium: 250mg
- Carbohydrates: 1g (Dietary Fiber: 0g, Sugars: 0g)
- Protein: 1g
Annie's Lite salad dressings offer a sugar-free and low-calorie alternative to traditional store-bought dressings. Crafted with a blend of canola oil and tahini, they provide a healthy dose of heart-healthy fats. With no added sugars, these dressings are rich in flavor, thanks to a blend of herbs and spices.