It’s no secret that salad is one of the best possible food choices you can make while trying to lose weight. But experts say it’s what you put on your salad that counts, and certain dressings can pack on calories quickly. According to Joan BordeauxDR, homemade dressings they tend to be your best bet because you can control the amount of oil, salt, and sugar in them. That said, when you’re looking for convenience, there are plenty of store-bought salad dressings that can be just as effective for weight loss.
As a general rule, dressings that contain mayonnaise, buttermilk, sour cream, or egg yolk tend to be higher in fat and calories (think: ranch and creamy Caesar).
“It’s also best to avoid brands with long lists of preservatives, as highly processed foods have been associated with weight gain and other chronic diseases,” he says. Sarah ChatfieldMPH, RDN a Health Channel. “Instead, look for oil-based vinaigrettes made with oils rich in healthy monounsaturated fatty acids and limited added sugars or preservatives.”
By the way, while fat-free dressings may seem like an ideal choice, Sheri Kasper, RDNCEO and co-founder of COOL Communications, does not recommend them. These dressings are often loaded with sodium, sugar, and artificial ingredients to make up for the lack of fat and flavor.
With all that in mind, here are some low-calorie, healthy salad dressings you can feel good about pouring. And while you’re at it, avoid these The Worst Salad Dressings on Store Shelves.
FOR 2 TABLESPOONS: 35 calories, 3.5 g fat, 0 mg cholesterol, 200 mg sodium, 2 g carbohydrates (1 g sugar), 1 g protein
“Cleveland Kitchen salad dressings are great for weight loss because they’re made exclusively with fermented vegetables, so they have a gut-healthy effect,” says Kasper. “Emerging research suggests that gut health is related to weight loss, so the fact that these dressings can offer intestinal support gives them an edge in the weight loss department.”
This Jalapeno Miso Dressing is packed with flavor, which means a little goes a long way. That makes it even more remarkable that it only contains 35 calories, 1 gram of sugar, and 3.5 grams of fat per serving. It’s also surprisingly versatile – try it in cereal bowls, sandwiches, and even stir-fries.
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FOR 2 TABLESPOONS: 120 calories, 12 g fat (1.5 g saturated fat), 0 mg cholesterol, 180 mg sodium, <1 g carbs (0 g fiber, 0 g sugar), 0 g protein
This salad dressing is Whole30-approved, Paleo-friendly, and keto-certified, but that’s not all. Jillian O’NeilRD and founder of Eat.Train.Love.NYCnotes that she loves Primal Kitchen dressings because they also work as marinades.
Made with wholesome ingredients like heart-healthy avocado oil, coconut aminos, tangy tarragon, and Dijon mustard, this dressing is as good for you as it tastes. It also contains no sugar, gluten, dairy or soy.
PER 1 TABLESPOON: 80 calories, 9 g fat (0.5 g saturated fat), 0 mg cholesterol, 65 mg sodium, 0 g carbohydrates (0 g fiber, 0 g sugar), 0 g protein
This dressing earns the O’Neil seal of approval, not only because it contains just six ingredients, but also because it’s completely organic, gluten-free, sugar-free, and dairy-free. Turns out it’s vegan, Whole-30 approved, and ketogenic too.
But make no mistake – this lemon garlic dressing is super flavorful, thanks to the addition of mustard seeds and spices. Light, citrusy and refreshing, it’s perfect for backyard barbecues and summer picnics.
FOR 2 TABLESPOONS: 50 calories, 4.5 g fat (0.5 g saturated fat), 0 mg cholesterol, 280 mg sodium, 1 g carbohydrates (0 g fiber, 0 g sugar), 0 g protein
With red bell peppers, sweet basil, and a sprinkle of Romano cheese, this vinaigrette is packed with authentic Northern Italian flavor – perfect for drizzling on pasta salads, burritos, and grilled veggies alike.
“You can easily find it in major grocery stores,” says Bordeaux. “And it only contains 50 calories and no sugar per serving.”
Did we mention that there is also only 1 gram of carbs and 4.5 grams of fat per serving?
FOR 2 TABLESPOONS: 100 calories, 10 g fat (1 g saturated fat), 0 mg cholesterol, 60 mg sodium, 2 g carbohydrates (0 g fiber, 1 g sugar), 0 g protein
While this dressing may contain 10 grams of fat per serving (13% of your DV), Chatfield still names it one of the top choices since it’s extremely low in saturated fat, sugar, sodium, and carbohydrates.
The main ingredients in this vinaigrette are simple: balsamic vinegar, expeller-pressed canola oil, honey, stone-ground mustard, and sea salt. Still, it boasts a surprisingly tangy flavor and creamy texture, which means you don’t need to use much to liven up your salad.
FOR 2 TABLESPOONS: 70 calories, 7 g fat (1 g saturated), 20 mg sodium, 4 g carbs (2 g sugar), 0 g protein
This particular vinaigrette promises a variety of health benefits, thanks to the addition of heart-healthy extra-virgin olive oil, gut-healthy apple cider vinegar, and other nourishing ingredients like liquid coconut aminos and organic garlic.
A 2014 review in the European Journal of Nutrition He even found that consuming olive oil can help promote weight loss.
“It’s low in added sugar, saturated fat, sodium, and preservatives, and it’s only 70 calories per serving,” adds Chatfield.
