Healthy Salad Dressings: Secrets and Top Picks
Health-Conscious Salad Dressings Found in Major Store Chains: A Review
When you're tossing up a delicious salad, the dressing can make or break your meal. Here's the lowdown on what makes a salad dressing healthy and a few top picks to get you started.
Factors that affect salad dressing health
When it comes to assessing a salad dressing's health factor, take a peek at the ingredient list and the nutrition facts panel. A healthier dressing will have fewer synthetic additives, lower sodium content, and fewer grams of added sugars and saturated fats.
Bonnie Newlin, MPA, RD, CDN, CLT, registered dietitian and founder of Crave Nourishment, recommends:
The healthiest salad dressings
To help you navigate the salad dressing aisle, here are six delicious and health-conscious options. Keep in mind that many grocery stores carry better-for-you dressings both in the refrigerated section and on store shelves.
Balsamic Vinaigrette
This classic dressing is a crowd-pleaser, low in calories, and typically made with minimal, recognizable ingredients. Look for a balsamic vinaigrette that contains olive oil, balsamic vinegar, honey, and Dijon mustard for a dollop of heart-healthy fats and big flavor. Primal Kitchen's Balsamic Vinaigrette and Marinade uses heart-healthy avocado oil, balsamic vinegar, spices, and has only 125 mg sodium with no added sugar.
Sesame Dressing
Whether it’s made with tahini or sesame oil, any salad dressing with sesame-based ingredients is typically a smart choice. For an Asian-inspired twist, try Primal Kitchen's Sesame Ginger Vinaigrette & Marinade, which contains avocado oil and boasts only one gram of added sugar from honey. Sesame Tahini Dressing from Dress It Up Dressing is another great choice, boasting rice vinegar, sesame oil, olive oil, and tamari.
Green Goddess Dressing
Green goddess dressings feature fresh herbs like basil and garlic, providing extra micronutrients and a nice flavor boost. Trader Joe's Green Goddess Salad Dressing is a top pick, made with avocado, chives, onion, basil, and olive oil. With 20 calories per two tablespoon serving, no added sugars, and only 95 mg of sodium, it's a delicious and health-conscious option.
Lemon Vinaigrette
Lemon-based vinaigrettes are refreshing, typically made with just a few, whole-food ingredients like lemon juice, oil, garlic, Dijon mustard, and salt and pepper. Organic Lemon Garlic Dressing from Tessamae's tops the list, with only five simple ingredients, no added sugar, 80 calories, and 65 mg sodium per serving.
Yogurt-Based Dressing
Low-fat yogurt dressings offer flavor and creaminess without the saturated fats found in mayo or high-fat dairy products. Bolthouse Farms Cilantro Avocado Yogurt Dressing is an excellent choice, providing the desired rich consistency while keeping calories and fats in check.
Apple Cider Vinegar Based Dressings
Apple cider vinegar is hailed for its health benefits, and most dressings made with this ingredient are also considered healthier choices. Dress It Up Apple Cider Vinaigrette is a popular pick, made with apple cider vinegar, olive oil, garlic, lemon, and onion.
Tips for choosing a healthy salad dressing
While this list gets you started, there are plenty more healthy dressing options to be found at the grocery store. To assess their healthfulness:
- Opt for dressings with minimal added sugars, sodium, and artificial ingredients.
- Choose dressings made with wholesome, recognizable ingredients.
- Look for seemingly complex dressings with natural flavor boosters like herbs, spices, apple cider vinegar, and lemon juice.
A healthier dressing will serve up the taste you crave without the guilt. Happy dressing!
Sources
- [1] Amy Davis, RDN registered dietitian at Amy Davis Nutrition
- [2] Kayla Farrell, RDN registered dietitian and senior account executive at FRESH Communications
- [3] Bonnie Newlin, MPA, RD, CDN, CLT, registered dietitian and founder of Crave Nourishment
Follow these guidelines when choosing a salad dressing:- Pick options with less than 5 grams of added sugar per serving- Look for brands with less than 250 milligrams of sodium per serving- Opt for dressings with less than 2 grams of saturated fat per serving- Choose dressings made with healthy fats like olive oil, avocado oil, tahini, and low-fat yogurt- Avoid dressings made with mayo, egg yolk, heavy cream, sour cream, or full-fat milk to keep saturated fat low- Select dressings with as few additives, preservatives, and mystery ingredients as possible- Check the ingredients list for nutrient-dense foods like herbs, spices, apple cider vinegar, and lemon juice
- Healthy eating involves integrating dressings with lower sodium content, fewer ingredients, and no added sugar in one's nutrition diet, according to Bonnie Newlin, MPA, RD, CDN, CLT, a registered dietitian and founder of Crave Nourishment.
- When assessing the health factor of a salad dressing, one should pay attention to the ingredient list and the nutrition facts panel, as a healthier dressing will have fewer synthetic additives, lower sodium content, and fewer grams of added sugars and saturated fats.
- Realsimple provides health-conscious salad dressing options, such as the Balsamic Vinaigrette, which is low in calories, made with minimal, recognizable ingredients, and contains heart-healthy fats.
- The science behind healthy eating and nutrition suggests that one should opt for dressings made with healthy fats like olive oil, avocado oil, tahini, and low-fat yogurt to keep saturated fat levels low.
- Nutrition experts, such as Amy Davis, RDN and Kayla Farrell, RDN, recommend choosing dressings with less than 5 grams of added sugar per serving, less than 250 milligrams of sodium per serving, and less than 2 grams of saturated fat per serving.
- Integrating Apple Cider Vinegar Based Dressings into one's health-and-wellness routine can provide various health benefits, as most dressings made with this ingredient are considered healthier choices.
- To enhance the taste of your salads while sticking to a healthy eating plan, consider advanced fitness-and-exercise techniques to burn off the calories from the dressing, such as a post-meal walk or a fitness routine focused on cardio.
