Salads offer a delicious and straightforward method to boost your daily intake of vegetables—a strategy universally endorsed by nutritionists. There's widespread scientific consensus that diets abundant in leafy greens, vegetables, and other plant-based foods significantly reduce the risk of heart disease, certain cancers, type 2 diabetes, obesity, and systemic inflammation. The Dietary Guidelines suggest consuming 2-3 cups of vegetables daily to enjoy these health benefits. However, a 2022 study revealed that only 10% of adults achieve their daily vegetable recommendations, underscoring the importance of adding more greens to our diets. What better way to do this than with a nutritious salad?
While we're all aware of the health benefits of vegetables, it's often the salad dressing that makes a salad truly appealing. This condiment not only adds a burst of flavor but choosing a healthy salad dressing also crucially enhances the nutritional value of your greens.
Certain micronutrients in vegetables, such as carotenoids like lutein and zeaxanthin, along with vitamins A, E, and K, are fat-soluble. This means that when fats—such as those found in extra virgin olive oil or avocado oil used in healthy salad dressings—are combined with vegetables, they boost the absorption of these valuable nutrients. These healthy fats also contribute to a feeling of fullness and satisfaction, as opposed to eating a plain, carb-heavy salad.
While the healthiest option is often a homemade salad dressing, if convenience is key, there are many nutritious bottled dressings available. However, be wary as many commercial salad dressings can be high in fat, sodium, and sugar. For instance, a two-tablespoon serving of some dressings can contain as much as two teaspoons of sugar, nearly 200 calories, and make up about a quarter of your daily sodium allowance.
To aid you in navigating the myriad of options, we have compiled a guide to help you choose the healthiest salad dressings available in stores. Below, you'll find our nutritional criteria for selecting the best dressings, along with our top 13 recommendations, ranging from balsamic and ranch to low-sugar varieties.
How to Select a Healthy Store-Bought Salad Dressing:
When shopping for bottled salad dressings, be sure to read the nutrition facts label and consider these guidelines (all values are based on a 2-tablespoon serving):
- Calories: Choose dressings that contain 150 calories or fewer.
- Fat: Opt for dressings with less than 2 grams of saturated fat.
- Sugar: Limit to no more than 4 grams (about 1 teaspoon) of added sugar per serving.
- Sodium: Look for options with fewer than 275 milligrams of sodium, which is roughly 10% of the daily recommended limit.
- Oil: Prefer dressings made with healthier oils like extra virgin olive oil, avocado oil, sunflower oil, or other oils rich in unsaturated fats.
- Type: Consider vinaigrettes, which are generally lower in calories, fat, and sodium compared to creamy options like ranch, Caesar, and blue cheese dressings.
The Top 13 Health-Conscious Salad Dressing Brands:
These brands stand out for their delicious taste and adherence to nutritional guidelines. Extra points are awarded to those that are certified organic. Although organic certification isn’t directly linked to nutritional content, it supports a more sustainable food system, which benefits both planetary and human health.
- Healthiest Overall: Annie's Organic Balsamic Vinaigrette
- Best Low-Calorie: Bragg Organic Oil-Free Vinaigrette
- Best Low-Fat: Bolthouse Farms Cilantro Avocado Yogurt Dressing
- Best Low-Sodium: Organicville No Added Salt Italian Vinaigrette & Marinade
- Best Low-Sugar: Whole Foods Organic Herbs De Provence Vinaigrette
- Best Caesar: Annie's Organic Caesar Salad Dressing
- Best Italian: Annie's Tuscany Italian Salad Dressing
- Best Green Goddess: Primal Kitchen Green Goddess Salad Dressing & Marinade
- Best Ranch: Drew's Organics Vegan Ranch
- Best Balsamic: G. Hughes Sugar-Free Balsamic Vinaigrette
- Best Vinaigrette: California Olive Ranch Garlic Apple Cider Vinaigrette
- Best Honey Mustard: Primal Kitchen Honey Mustard Vinaigrette & Marinade
- Best Vegan: Gotham Greens Vegan Caesar
1) The Healthiest Dressing Overall: Annie's Organic Balsamic Vinaigrette
Nutritional Information (Per 2-Tbsp Serving):
- Calories: 100
- Fat: 10 g (Saturated Fat: 1 g)
- Sodium: 60 mg
- Carbohydrates: 2 g (Fiber: 0 g, Sugar: 1 g)
- Protein: 0 g
Annie's Organic Balsamic Vinaigrette Dressing stands out for its moderate calorie content and low levels of saturated fat, sodium, and sugar. Crafted from simple, non-GMO ingredients without any additives or preservatives, this dressing offers a flavorful and balanced profile, making it an excellent choice for a wide range of salads and vegetables.
2) Best Low-Calorie Salad Dressing: Bragg Organic Oil-Free Vinaigrette
Nutritional Information (Per 2-Tbsp Serving):
- Calories: 15
- Fat: 0 g (Saturated Fat: 0 g)
- Sodium: 0 mg
- Carbohydrates: 4 g (Fiber: 0 g, Sugar: 3 g)
- Protein: 0 g
While most traditional dressings range from 100 to 150 calories per serving, Bragg Oil-Free Vinaigrette offers a burst of flavor without the usual calories, fat, or sodium. This vinaigrette stands out with its primary ingredients of apple cider vinegar and water. Apple cider vinegar is known for its potential to stabilize blood sugar levels, reduce the risk of type 2 diabetes, and support weight management efforts.
3) Best Low-Fat Dressing: Bolthouse Farms Cilantro Avocado Yogurt Dressing
Nutritional Information (Per 2-Tbsp Serving):
- Calories: 40
- Fat: 3.5 g (Saturated Fat: 1 g)
- Sodium: 160 mg
- Carbohydrates: 2 g (Fiber: 0 g, Sugar: 1 g)
- Protein: 1 g
This lower-calorie, low-fat dressing from Bolthouse Farms delivers both the rich flavor and creaminess of a traditional, high-fat dressing. Made with low-fat yogurt and buttermilk, this lighter option maintains a balance of low fat, saturated fat, and calories. Additionally, it features a sodium content that is considerably lower than many other low-fat bottled dressings on the market.
4) Best Low-Sodium Salad Dressing: Organicville No Added Salt Italian Vinaigrette & Marinade
Nutritional Information (Per 2-Tbsp Serving):
- Calories: 50
- Fat: 4 g (Saturated Fat: 0 g)
- Sodium: 5 mg
- Carbohydrates: 3 g (Fiber: 0 g, Sugar: 1 g)
- Protein: 0 g
Featuring apple cider vinegar, organic sunflower oil, and a blend of herbs and spices, Organicville's Italian Dressing offers a robust flavor without the high sodium content typically found in other flavorful dressings.
5) Best Low-Sugar Dressing: Whole Foods Organic Herbs De Provence Vinaigrette
Nutritional Information (Per 2-Tbsp Serving):
- Calories: 60
- Fat: 7 g (Saturated Fat: 0 g)
- Sodium: 240 mg
- Carbohydrates: 0 g (Fiber: 0 g, Sugar: 0 g)
- Protein: 0 g
For those seeking a dressing devoid of added sugars and carbs, Whole Foods' Herbes de Provence is an excellent choice. It brings a vibrant burst of flavor to any salad, crafted with healthy extra virgin olive oil and a rich blend of over a dozen herbs and spices. Enjoy a flavorful salad experience without any sugar to slow you down.
6) Best Caesar Dressing: Annie's Organic Caesar Salad Dressing
Nutritional Information (Per 2-Tbsp Serving):
- Calories: 100
- Fat: 11 g (Saturated Fat: 1.5 g)
- Sodium: 150 mg
- Carbohydrates: 2 g (Fiber: 0 g, Sugar: 0 g)
- Protein: 1 g
Many creamy Caesar dressings are high in saturated fat and sodium. However, when you're in the mood for a classic Caesar flavor, Annie's version is a reliable choice. While the total fat content is on the higher side, it's primarily made with canola oil, which is naturally low in saturated fat. It offers the perfect blend of savory parmesan and a hint of black pepper for a truly delicious dressing.
7) Best Italian Dressing: Primal Kitchen Dreamy Italian Salad Dressing
Nutritional Information (Per 2-Tbsp Serving):
- Calories: 110
- Fat: 11 g (Saturated Fat: 1.5 g)
- Sodium: 220 mg
- Carbohydrates: <1 g (Fiber: 0 g, Sugar: 0 g)
- Protein: 0 g
A classic Italian dressing is essential for any health-conscious kitchen due to its versatility. Many bottled varieties, however, are laden with saturated fat and added sugars. Primal Kitchen's Italian dressing stands out as a healthier choice, containing only 1.5 grams of saturated fat and no sugar. It's a nutritious salad dressing option to consider on your next grocery run.
8) Best Green Goddess Dressing: Primal Kitchen Green Goddess Salad Dressing & Marinade
Nutritional Information (Per 2-Tbsp Serving):
- Calories: 120
- Fat: 13 g (Saturated Fat: 1.5 g)
- Sodium: 230 mg
- Carbohydrates: 2 g (Fiber: 0 g, Sugar: 0 g)
- Protein: 0 g
Green Goddess dressing originated in the 1920s when the chef at the Palace Hotel in San Francisco crafted a vibrant green dressing using scallions, parsley, tarragon, chives, mayonnaise, and vinegar. Primal Kitchen’s version is made with nutritious avocado oil, which helps to keep the saturated fat content low. It is rich in tarragon, chives, and parsley, giving it its distinctive color and added health benefits.
9) Best Ranch Dressing: Drew's Organics Vegan Ranch
Nutritional Information (Per 2-Tbsp Serving):
- Calories: 130
- Fat: 13 g (Saturated Fat: 1 g)
- Sodium: 270 mg
- Carbohydrates: 2 g (Fiber: 0 g, Sugar: 1 g)
- Protein: 0 g
Ranch dressing is a creamy condiment that can enhance the flavor of salads and other savory dishes. Drew's Organics offers a healthier take on classic ranch dressing. Made with high-oleic sunflower oil, it's low in saturated fat and contains just one gram of sugar. It's an ideal accompaniment to veggie crudités, veggie sandwiches, or roasted vegetables.
10) Best Balsamic Dressing: G. Hughes Sugar-Free Balsamic Vinaigrette
Nutritional Information (Per 2-Tbsp Serving):
- Calories: 60
- Fat: 6 g (Saturated Fat: 1 g)
- Sodium: 210 mg
- Carbohydrates: 1 g (Fiber: 0 g, Sugar: 0 g)
- Protein: 0 g
This tangy dressing adds a fresh zing to any salad and is lower in calories, fat, and sodium compared to many other balsamic vinaigrettes. G. Hughes' dressings utilize a blend of healthier vegetable oils, including olive oil, and maintain low sodium levels with no added sugar.
11) Best Vinaigrette Dressing: California Olive Ranch Garlic Apple Cider Vinaigrette
Nutritional Information (Per 2-Tbsp Serving):
- Calories: 60
- Fat: 4.5 g (Saturated Fat: 0.5 g)
- Sodium: 160 mg
- Carbohydrates: 3 g (Fiber: 0 g, Sugar: 3 g)
- Protein: 0 g
California Olive Ranch is renowned for its exceptional extra virgin olive oil, ensuring that their dressings are made with high-quality EVOO as a primary ingredient. This dressing combines EVOO with apple cider vinegar to keep the calorie and fat content lower than that of higher-fat dressings. It provides a delightful tangy flavor to your meal and is a versatile, healthy salad dressing suitable for almost any type of salad.
12) Best Honey Mustard Dressing: Primal Kitchen Honey Mustard Vinaigrette & Marinade
Nutritional Information (Per 2-Tbsp Serving):
- Calories: 110
- Fat: 11 g (Saturated Fat: 1 g)
- Sodium: 180 mg
- Carbohydrates: 3 g (Fiber: 0 g, Sugar: 2 g)
- Protein: 0 g
Honey mustard dressings offer a delightful blend of sweet, savory, and tangy flavors, but they can often be high in added sugars. Primal Kitchen Honey Mustard Vinaigrette stands out with only 2 grams of sugar per two-tablespoon serving. Additionally, it boasts a clean list of ingredients, including avocado oil, apple cider vinegar, stone-ground mustard, and organic honey, making it a healthier choice
13) Best Vegan Dressing: Gotham Greens Vegan Caesar
Nutritional Information (Per 2-Tbsp Serving):
- Calories: 100
- Fat: 10 g (Saturated Fat: 1 g)
- Sodium: 250 mg
- Carbohydrates: 2 g (Fiber: 0 g, Sugar: 1 g)
- Protein: 1 g
Finding vegan salad dressings that satisfy both nutritional and taste preferences can be challenging, but Gotham Greens Vegan Caesar is a standout choice. This dressing is a fan favorite and tastes absolutely delicious. With only 100 calories, 1 gram of saturated fat, and 1 gram of sugar per serving, it’s a great option for anyone in need of a plant-based salad topper—and even for those who aren’t!