When it comes to eating right, not all salad dressings are created equal. Find the healthiest salad dressing for you with the roundup below.
The Healthiest and Unhealthiest Salad Dressings
Updated on Nov. 17, 2023
We know a fresh salad packed with green vegetables is good for us, but a salad is only as good as the dressing you choose to put on top. In general, salad dressings are either oil-based or cream-based. This distinction is important to know when deciphering whether or not a given product is healthy. Generally speaking, the healthiest salad dressing will be a vinaigrette like balsamic or oil and vinegar, while Caesar, ranch or anything with the word “creamy” will be the unhealthiest.
The exception? We like products made with healthy swaps—think Greek yogurt in place of mayo or heavy cream. Looking carefully at the list of ingredients will help you understand which salad dressings are healthy and unhealthy choices.
Healthiest Salad Dressings
1. Annie’s Organic Honey Mustard Vinaigrette
- Serving Size: 2 tablespoons
- Calories: 70
- Total Fat: 6g
- Saturated Fat: 0.5g
- Sodium: 170mg
Here’s a great alternative to Caesar or ranch dressing! This creamy vinaigrette is made with Dijon mustard, honey for natural sweetness, sea salt and expeller-pressed vegetable oil. (Expeller-pressed oil is produced by mechanically squeezing the oil from nuts or seeds, as opposed to using a chemical method of extraction.) Pair the dressing with greens and this grilled chicken for a light dinner.
2. Litehouse OPA Greek Yogurt Strawberry Poppyseed Dressing
- Serving Size: 2 tablespoons
- Calories: 60
- Total Fat: 3g
- Saturated Fat: 0g
- Sodium: 135mg
Looking for something a little sweeter? This yogurt-based dressing will brighten up your salad without adding a ton of sugar. The creamy texture and sweet strawberry flavor are likely to convert even the harshest salad critics. It pairs perfectly with healthy strawberry salads.
3. Bolthouse Farms Italian Vinaigrette
- Serving Size: 2 tablespoons
- Calories: 25
- Total Fat: 1.5g
- Saturated Fat: 0g
- Sodium: 140mg
This healthy salad dressing has bold flavor but only 25 calories per serving. It’s made with a delicious combination of ingredients including white wine vinegar, extra virgin olive oil, garlic and herbs. Plus, there’s no added sugar! You won’t even realize you’re eating a low-fat dressing…especially when it’s drizzled on top of roasted vegetables.
4. Bragg Organic Apple Cider Vinaigrette
- Serving Size: 2 tablespoons
- Calories: 80
- Total Fat: 7g
- Saturated Fat: 1g
- Sodium: 20mg
This basic vinaigrette is perfect for salad dressing or as a marinade. With only apple cider vinegar, olive oil, garlic, honey and coconut aminos, this dressing is made from whole ingredients that you know and love. The coconut aminos add a salty flavor, so there is no added salt in this dressing. That means it’s a super low-sodium option!
5. Brianna’s Champagne Vinaigrette
- Serving Size: 2 tablespoons
- Calories: 120
- Total Fat: 10g
- Saturated Fat: 0.5g
- Sodium: 140mg
With no added sugar, this tangy dressing combines the flavors of Dijon mustard, honey, heart-healthy canola oil, capers and white wine vinegar. This vinaigrette has about a third of the sodium compared to most other dressings, but you won’t be able to tell the difference. This would pair really well with a spicy arugula salad.
6. Newman’s Own Avocado Oil & Extra Virgin Olive Oil Greek Dressing
- Serving Size: 2 tablespoons
- Calories: 150
- Total Fat: 16g
- Saturated Fat: 2.5g
- Sodium: 230mg
Not all healthy dressings have to be vinaigrettes after all! You won’t miss the dairy in this creamy vegan dressing. It combines healthy fats from extra virgin olive oil and avocado oil with vinegar and spices to achieve its creamy texture. Pair with your favorite Greek salad ingredients, a grilled protein and some whole wheat pita bread for a perfect Mediterranean-inspired meal.
Unhealthiest Salad Dressings
1. Marie’s Creamy Caesar
- Serving Size: 2 tablespoons
- Calories: 120
- Total Fat: 13g
- Saturated Fat: 2.5g
- Sodium: 180mg
With primary ingredients like Romano cheese and sour cream, it’s easy to see why this dressing is not the healthiest. It’s likely very tasty, but smothering a salad with all the added calories and fat will take away from the healthy choice of a salad you initially made.
2. Ken’s Steak House Thousand Island
- Serving Size: 2 tablespoons
- Calories: 140
- Total Fat: 13g
- Saturated Fat: 2g
- Sodium: 240mg
One of the first ingredients in Ken’s Steak House Thousand Island dressing is corn syrup, meaning it’s high in added sugar, a big driver in bodily inflammation. There are also plenty of additives in this dressing, like propylene glycol alginate, potassium sorbate and sodium benzoate. If you’re trying to eat healthy, skip this one.
3. Brianna’s Home Style Classic Buttermilk Ranch
- Serving Size: 2 tablespoons
- Calories: 160
- Total Fat: 17g
- Saturated Fat: 1.5g
- Sodium: 280mg
Egg yolks and buttermilk provide saturated fat that could negatively affect heart health. It’s also high in sodium with almost 300 mg per serving. So, think twice before you top healthy greens with this dressing, and reach for a healthy vinaigrette instead.
4. Hidden Valley Cheddar & Bacon Flavored Ranch
- Serving Size: 2 tablespoons
- Calories: 100
- Total Fat: 11g
- Saturated Fat: 1.5g
- Sodium: 320mg
We hate to break it to you, but anything with “cheddar” and “bacon” in the name isn’t going to be your healthiest option. Hidden Valley’s ranch dressing is high in sodium due in part to the cheddar, Parmesan, Romano and jack cheeses it contains. There are also over 20 ingredients in this dressing, many of which are preservatives. Best to save this one for a special occasion.
5. Wish-Bone Chunky Blue Cheese
- Serving Size: 2 tablespoons
- Calories: 130
- Total Fat: 14g
- Saturated Fat: 2.5g
- Sodium: 230mg
While the flavor of blue cheese is oh-so-delicious, it does pack a punch in terms of saturated fat and sodium, due to not only the blue cheese but also the buttermilk and egg yolks.
When choosing a healthy salad dressing, look for healthy, unsaturated fats like olive, canola, avocado or vegetable oil over saturated fats like buttermilk, mayonnaise, egg yolks or cheese. Note whether sugar is added and watch how much sodium is in your dressing, too. The best alternative is to make dressing from scratch. In fact, a homemade vinaigrette comes together in minutes!
How to Make Homemade Salad Dressing
Caesar DressingTotal Time: 15 minutes + chilling
Main Ingredients: Mayonnaise, sour cream, buttermilk, Parmigiano-Reggiano
Level: Beginner
This dairy-loaded take on Caesar salad dressing includes traditional ingredients like anchovies and grated cheese but replaces the egg and oil with mayonnaise. This makes the dressing more stable and less likely to separate as it sits.
"Looking for a new and different salad dressing that you can whisk up in minutes for special occasions? You can't miss with this light, savory Caesar blend. It really dresses up fresh greens!" —Taste of Home Test Kitchen
Raspberry VinaigretteTotal Time: 10 minutes
Main Ingredients: Vegetable oil, raspberry vinegar, sugar, Dijon mustard
Level: Beginner
Raspberry vinegar puts a fruity layer into a basic vinaigrette. A touch of sugar balances the tartness, and a little Dijon mustard helps the oil and vinegar bind together in this salad dressing.
"Who knew you could add fruits to dressings? This raspberry vinaigrette is sweet and tart, making it the perfect summer dressing for any salad." —Recipe contributor Debbie Jones, Hollywood, Maryland
Italian DressingTotal Time: 15 minutes
Main Ingredients: Olive oil, lemon juice, red wine vinegar, garlic cloves
Level: Beginner
You likely won't be served Italian vinaigrette if you travel in Italy. But many of the separate flavors that go into the ready-to-use dressing come straight from Italian kitchens like olive oil, red wine vinegar, oregano, thyme and fresh garlic. The best olive oils to use can range from fruity to buttery and should have a smooth texture (rather than too thick or too thin).
"What are all those specks and spices in your Italian dressing? You probably have them in your pantry. Create your own signature blend to toss with pasta, greens and fresh spring vegetables." —Recipe contributor Lorraine Caland, Thunder Bay, Ontario
Greek Salad DressingTotal Time: 5 minutes
Main Ingredients: Olive oil, red wine vinegar, lemon juice, garlic cloves
Level: Beginner
Greek salad dressing likely evolved from memories of candy-sweet tomatoes grown in the Mediterranean sunshine. At the peak of tomato season, toss juicy heirlooms and leafy greens with Greek dressing or toast bread for mint-cucumber tomato sandwiches and then drizzle the dressing on top.
"Homemade salad dressing doesn't get much easier. If you don't have lemon juice on hand, replace it with additional vinegar." —Taste of Home Test Kitchen
Ranch DressingTotal Time: 10 minutes
Main Ingredients: Buttermilk, mayonnaise, sour cream, dill weed
Level: Beginner
Ranch dressing seems about as American as apple pie, but you've never really eaten it until you've tried a homemade version. Dill weed is probably the most common herb in this creamy blend, but we build on it by using fresh parsley too.
"Why buy bottled ranch dressing when the from-scratch version is so easy to make (and tastes so much better)? Fresh chives are a colorful addition if you have them on hand." —Taste of Home Test Kitchen
Honey Mustard DressingTotal Time: 10 minutes
Main Ingredients: Canola oil, cider vinegar, honey, Dijon mustard
Level: Beginner
The ever-popular honey-mustard salad dressing tastes even better when you make it yourself. Honey and mustard are both emulsifiers that glue oil and vinegar together, making this dressing extra creamy even though it's dairy free.
"This delicious dressing has only four ingredients, but it's big on flavor. My family loves this thick, tangy golden topping over a mixture of fresh greens and mushrooms." —Recipe contributor Joanne Hof, Los Alamos, New Mexico
Lemon VinaigretteTotal Time: 5 minutes
Main Ingredients: Extra virgin olive oil, lemon juice, Dijon mustard
Level: Beginner
Vinaigrettes often start with oil and vinegar (it's in the name). This version replaces the vinegar with fresh lemon juice for a bright, fresh, citrus twist. All you need to round out the main ingredients is a little salt and pepper.
"The fresh lemon flavor brightens up simple green salads but is also a lively addition to fresh steamed vegetables, such as broccoli, cauliflower or green beans." —Recipe contributor Sarah Farmer, Taste of Home Culinary Director
Balsamic VinaigretteTotal Time: 5 minutes
Main Ingredients: Extra virgin olive oil, balsamic vinegar, honey, Dijon mustard
Level: Beginner
In the world of salad dressings, it's hard to find a combination more classic than balsamic vinegar and olive oil. Use the best versions you can find of each for the most balanced blend.
"With five ingredients, this simple balsamic vinaigrette will dress up your salads. This quick dressing can even be used as a marinade for meat, fish and veggies." —Taste of Home Test Kitchen
Hot Bacon DressingTotal Time: 20 minutes
Main Ingredients: Bacon, sugar, cider vinegar, pimientos
Level: Beginner
Most salad dressings taste best at room temperature or chilled. This bacon salad dressing goes on warm, gently wilting sturdy greens like kale, arugula and endive, as well as those in a hearty spinach salad.
"You get an explosion of flavor in this satisfying hot dressing that's perfect for strong-flavored greens like spinach." —Recipe contributor Connie Simon, Reed City, Michigan
Blue Cheese DressingTotal Time: 10 minutes
Main Ingredients: Mayonnaise, sour cream, buttermilk, blue cheese
Level: Beginner
Dressings don't get much more decadent than the quadruple whammy of mayonnaise, sour cream, buttermilk and blue cheese. It's so flavorful, you can drizzle it over a simple salad of torn mixed greens—no veggies necessary.
"My mother-in-law gave me this recipe over 30 years ago. It's a delicious salad dressing, but we also like it as a dip with corn chips." —Recipe contributor Sharon McClatchey, Muskogee, Oklahoma
Thousand Island DressingTotal Time: 10 minutes + chilling
Main Ingredients: Mayonnaise, chili sauce, onion, white vinegar
Level: Beginner
Thousand Island dressing has transitioned from a side salad upgrade to a secret sauce for burger sliders, and we love it on both! Some recipes use mild ketchup for the hue and taste; this version steps the heat up a notch with chili sauce.
"We love Thousand Island dressing for almost everything, including salads, dips and sandwiches. It can be made with chili sauce or ketchup, but I like chili sauce because it gives the dressing a little kick. Once you've tried this, you'll never go back to bottled!" —Recipe contributor Angelia Sukala, Williamsburg, Pennsylvania
Green Goddess DressingTotal Time: 10 minutes
Main Ingredients: Mayonnaise, sour cream, green pepper, parsley
Level: Beginner
This light and bright green goddess dressing recipe cuts the richness of mayonnaise with the tang of sour cream. Green pepper, parsley and green onion tops are blended in for color and flavor. Anchovies and Worcestershire sauce give the dressing its signature umami flavor.
"It's no trick to fix this time-honored dressing at home with a recipe from Baldwin City. Made with fresh ingredients, it's excellent—a real treat compared to store-bought dressing." —Recipe contributor Page Alexander, Baldwin City, Kansas
Tahini DressingTotal Time: 5 minutes
Main Ingredients: Tahini, lemon juice, garlic cloves
Level: Beginner
Instead of the typical oil and vinegar base of many dressings, this recipe changes up the fat and acid by using tahini. The condiment is made from sesame seeds and lemon juice. Use up any leftover tahini in homemade hummus.
"I like to serve this dressing over a salad of romaine lettuce, baby red potatoes, asparagus and snap peas. It's a healthy and tasty way to start a meal." —Recipe contributor Amy Lyons, Mounds View, Minnesota
Citrus VinaigretteTotal Time: 5 minutes
Main Ingredients: Orange juice, red wine vinegar, olive oil
Level: Beginner
Vinaigrettes tend to be savory and tangy, so adding orange juice to the mix gives this citrus version a surprisingly sweet twist. It's particularly delicious on a salad decked with roasted beets—or even roasted beet wedges on their own.
"Tart, tangy and citrusy flavors abound in this quick vinaigrette to whisk together any night of the week you've got the good greens to go with it." —Taste of Home Test Kitchen
Apple Cider VinaigretteTotal Time: 5 minutes
Main Ingredients: Olive oil, cider vinegar, honey, Dijon mustard
Level: Beginner
Apple cider vinegar is made from fermented juice, giving this dressing a vinegary tang with a bit of apple sweetness. For the best flavor, use pure apple cider vinegar, especially unfiltered, rather than apple cider-flavored distilled vinegar.
"Consider this vinaigrette a blank slate. You can use it as is, or add some favorite herbs, such as thyme, basil or cilantro." —Taste of Home Test Kitchen
Poppy Seed DressingTotal Time: 5 minutes
Main Ingredients: Canola oil, white vinegar, sugar, poppy seeds
Level: Beginner
This quick dressing has a sweetness that makes it as delicious on fruit salads as it is on mixed greens. The poppy seeds have a lightly crunchy, toasted effect and give the dressing that classic speckled look.
"The best way to dress up fruit all year long is with this sweet and tangy topping." —Recipe contributor Patricia Staudt, Marble Rock, Iowa
French DressingTotal Time: 10 minutes
Main Ingredients: Vegetable oil, ketchup , sugar, white vinegar
Level: Beginner
With ketchup as the base, this French dressing comes together quickly and smoothly in a blender or food processor. Granulated sugar works with the ketchup to sweeten the dressing, so keep in mind that it might not be the best option if you're watching your sugar intake.
"Making salad dressings at home is very easy! This recipe uses pantry staples, so it's easy to whip up any time. It tastes wonderful on any type of greens." —Recipe contributor Maron Craig Bielovitz, Elmhurst, Pennsylvania
Strawberry VinaigretteTotal Time: 10 minutes
Main Ingredients: Strawberries, lemon juice, sugar
Level: Beginner
Make this strawberry salad dressing any time of year with frozen berries. It's thick enough to serve with hearty greens; try it on strawberry kale salad when fresh berries are out of season.
"I enjoy using strawberries in a variety of ways, including featuring them in this pretty, sweet-tart dressing." —Recipe contributor Carolyn McMunn, San Angelo, Texas
Ginger Salad DressingTotal Time: 10 minutes
Main Ingredients: Olive or peanut oil, rice vinegar, onion, gingerroot
Level: Beginner
An Asian-inspired dressing makes even the most basic chef salad more exciting, especially when you can whip it up in minutes. If gingerroot isn't yet a staple in your kitchen, it will be after you drool over these fresh ginger recipes.
"I love this flavorful dressing because it's super easy to make and uses pantry staples. It's a speedy recipe to serve with salad greens or veggies on a weeknight." —Recipe contributor Rashanda Cobbins, Milwaukee, Wisconsin
Homemade Salad Dressing FAQ
What's the basic ratio for making a vinaigrette?
Three parts oil to one part vinegar creates a simple vinaigrette. You can alter this slightly for more or less zing, but too much vinegar leads to bitterness, whereas too much oil makes greens soggy.
Almost as important as the basic vinaigrette ratio is the emulsifier. This ingredient makes vinegar and oil, which naturally want to stay separate, blend together until they're so creamy you'd think the dressing included dairy (most vinaigrettes are dairy-free!). Prepared mustard, garlic and honey are typical salad dressing emulsifiers, so don't skip them if one or more is listed among the recipe's ingredients.
How long does homemade salad dressing last?
Commercially bottled salad dressings almost always have preservatives that make them last for months in the refrigerator once they're opened. Homemade dressings have a much shorter life span, typically up to two weeks for a simple vinaigrette, one week for a vinegar-based dressing with fresh ingredients and four days when including dairy-based ingredients. Rather than store them, make small batches as you need them.
Regardless of the type of dressing, keep leftovers in the fridge. Temperature is a key cause of white stuff in olive oil, which solidifies and separates when chilled. Let the refrigerated dressing return to room temperature and then shake or blend to restore its smooth state.
Can you freeze homemade salad dressing?
You can freeze some homemade dressings, but they won't taste as fresh and may not feel as smooth when thawed and reblended. Vinaigrettes freeze best. Ones that include mayonnaise, eggs, cheese or other dairy products might never return to their original texture and could develop off-putting flavors after they've been frozen and thawed.
If you do freeze homemade salad dressing, pour it into ice trays, let it freeze and then transfer the cubes to a freezer-safe bag or container so that you can thaw just a cube or two at a time in the fridge.
