Salads are often considered a go-to meal for weight loss, but not all salads are created equal. While leafy greens, lean proteins, and fresh veggies are packed with nutrients, the wrong salad dressing can turn a healthy meal into a calorie bomb.
Many store-bought dressings are loaded with added sugars, unhealthy fats, and excessive sodium, making it crucial to choose wisely.
How to Choose a Healthy Salad Dressing
Kelly Kennedy, RDN, former nutrition manager at Everyday Health, suggests looking at key nutrition facts before selecting a dressing. Here are her recommended guidelines:
- Calories: Stick to 100 calories or fewer per 2-tablespoon serving.
- Fat: Focus on healthy fats and limit saturated fat to under 1.5 grams per serving.
- Sugar: Choose dressings with less than 5 grams of added sugar per serving.
- Sodium: Aim for a maximum of 300 milligrams per serving.
Kennedy emphasizes that quality matters. “A dressing made with healthy fats and natural ingredients is better than a lower-calorie option packed with artificial additives,” she says.
6 Best Store-Bought Salad Dressings for Weight Loss
If making your own dressing isn’t an option, these six healthy, store-bought options can enhance your salad without sabotaging your goals.
- Annie’s Balsamic Vinaigrette
Calories: 100
Fat: 10g (1g saturated)
Sodium: 60mg
Sugar: 1g (0g added)
This organic balsamic vinaigrette uses canola oil, a heart-healthy fat that helps the body absorb vitamins A, D, E, and K. For fewer calories, mix it with vinegar or water while keeping its rich flavor.
- Marie’s Lite Chunky Blue Cheese
Calories: 70
Fat: 6g (1.5g saturated)
Sodium: 300mg
Sugar: 1g (0g added)
This lighter version of traditional blue cheese dressing has less than half the calories of its full-fat counterpart. Since blue cheese has a bold flavor, you may find that a little goes a long way.
- Primal Kitchen Honey Mustard
Calories: 110
Fat: 11g (1g saturated)
Sodium: 180mg
Sugar: 2g (2g added)
With significantly less sugar than traditional honey mustard, this dressing is made with avocado oil, a source of heart-healthy monounsaturated fats. It’s perfect for salads or as a marinade for grilled chicken.
- Wish-Bone Light Italian
Calories: 35
Fat: 2.5g (0g saturated)
Sodium: 300mg
Sugar: 2g (2g added)
This light Italian vinaigrette is a low-calorie option that enhances salads without excess fat. However, it’s on the higher end of the sodium spectrum, so be mindful of your portions.
- Primal Kitchen Balsamic Dressing and Marinade
Calories: 100
Fat: 10g (0g saturated)
Sodium: 125mg
Sugar: 1g (0g added)
This dressing is a great option if you’re looking for a tangy balsamic flavor with clean, natural ingredients. Made with avocado oil, it supports heart health and pairs well with grilled vegetables.
- 365 Organic Raspberry Vinaigrette
Calories: 60
Fat: 5g (1g saturated)
Sodium: 110mg
Sugar: 3g (3g added)
This Whole Foods dressing delivers a sweet and tangy raspberry flavor with a base of apple cider vinegar and organic soybean oil. It’s dairy-free, vegan, and works well on salads or as a marinade for chicken.
Key Ingredients to Watch in Salad Dressings
Not all fats are bad—some are essential for health. Opt for:
- Monounsaturated Fats (MUFAs): Found in olive oil, avocado, and nuts.
- Polyunsaturated Fats (PUFAs): Present in plant-based oils like safflower, sunflower, and soybean oils.
Avoid trans fats and limit saturated fats, which can negatively impact heart health. Additionally, watch out for excessive added sugars and sodium, as they contribute to weight gain and high blood pressure.
Final Thoughts
For weight loss, the best salad dressings are those with no more than 100 calories, 5 grams of sugar, and 300 milligrams of sodium per serving. If you prefer store-bought dressings, the six options listed above will keep your salads healthy and flavorful.
