It’s no secret that salad is one of the best possible meal choices you can make while you’re trying to lose weight. But experts say it’s what you put in your salad that counts — and some dressings can quickly add calories. according to Jonah Bordeusresearch and developmentAnd the Homemade dressings It tends to be your best bet because you control the amount of oil, salt, and sugar that goes into it. However, when you are looking for relief, there are plenty of store-bought salad dressings that can be effective for weight loss.
As a general rule, dressings containing mayonnaise, curd, sour cream, or egg yolks 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 because highly processed foods have been linked to weight gain and other chronic diseases,” he says. Sarah ChatfieldMPH, RDN in Health Channel. “Instead, look for oil vinegar 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 option, Sherry Casper, RDNCEO and co-founder of Fresh Communications, I do 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 products, healthy salad dressings You can feel good about pouring. And while you’re at it, avoid it The worst salad dressing on store shelves.
For every 2 tablespoons35 calories, 3.5 g fat, 0 mg cholesterol, 200 mg sodium, 2 g carbs (1 g sugar), 1 g protein
“Cleveland Kitchen’s salad dressings are exceptional for weight loss because they are uniquely made with fermented vegetables, so they pack a gut-healthy punch,” says Casper. Emerging research indicates this gut health It is associated with weight loss, so the fact that these bandages can provide gut support gives them a boost in the weight loss department.”
This jalapeno miso sauce is packed with flavor, which means a little goes a long way. This makes it even more remarkable that it contains only 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 French fries.
Register to get our latest news!
For every 2 tablespoons: 120 calories, 12 g fat (1.5 g saturated fat), 0 mg cholesterol, 180 mg sodium, less than 1 g carbs (0 g fiber, 0 g sugar), 0 g protein
This salad dressing is 30-Day All-In-One Certified, Paleo-Friendly, and Keto-Approved—but that’s not all. Gillian O’NeillRD and founder Eat, Train, Love, NYCnotes that she loves Primal Kitchen dressings because they also double as pickles.
Made with healthy ingredients like heart-healthy avocado oil, coconut aminos, spicy tarragon, and Dijon mustard, this sauce is as good for you as it tastes. It also does not contain sugar, gluten, dairy or soy.
Per 1 tablespoon: 80 calories, 9 g fat (0.5 g saturated), 0 mg cholesterol, 65 mg sodium, 0 g carbs (0 g fiber, 0 g sugar), 0 g protein
This sauce earned O’Neill’s seal of approval—not only because it contains just six ingredients, but also because it’s all organic, gluten-free, sugar-free, and dairy-free. They also happen to be vegan, Whole-30 certified, and keto-friendly.
But make no mistake - this lemon-garlic marinade is absolutely delicious, thanks to the addition of mustard seeds and spices. Light, sour and refreshing, it’s perfect for backyard barbecues and summer picnics.
For every 2 tablespoons: 50 calories, 4.5 g fat (0.5 g saturated), 0 mg cholesterol, 280 mg sodium, 1 g carbs (0 g fiber, 0 g sugar), 0 g protein
With red pepper, sweet basil, and a pinch of Romano cheese, this vinaigrette is packed with authentic Northern Italian flavor—it’s perfect for drizzling over pasta salads, wraps, and grilled vegetables alike.
“You can easily find this in major grocery stores,” Bordeus says. “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 as well?
For every 2 tablespoons: 100 calories, 10 g fat (1 g saturated), 0 mg cholesterol, 60 mg sodium, 2 g carbs (0 g fiber, 1 g sugar), 0 g protein
While this dressing may have 10 grams of fat per serving (13% of the daily value), Chatfield still considers it a better choice because it’s extremely low in saturated fat, sugar, sodium and carbohydrates.
The main ingredients in this vinegar are simple: balsamic vinegar, pressed canola oil, honey, ground mustard, and sea salt. However, it has a surprisingly pungent taste and creamy texture, which means you don’t need to use a lot to liven up your salad.
For every 2 tablespoons: 70 calories, 7 g fat (1 g saturated), 20 mg sodium, 4 g carbs (2 g sugar), 0 g protein
This particular vinegar promises a host of health benefits, thanks to the addition of heart-healthy extra virgin olive oil, gut-friendly apple cider vinegar, and other nourishing ingredients like liquid coconut acids and organic garlic.
1 review 2014 in European Journal of Nutrition Even found that consuming olive oil may help promote weight loss.
“It’s low in added sugar, saturated fat, sodium, and preservatives, and only contains 70 calories per serving,” Chatfield adds.