The Healthiest Salad Dressings You Can Buy, According to Dietitians
Here’s what to look for in a better-for-you bottle.
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Eating more salad is never a bad idea but you need some craveable salad dressing to help make the most out of that bowl. Since making homemade salad dressing isn’t always easy or convenient, we asked nutrition and culinary experts to share their go-to store-bought dressings for salads that can also be used as marinades and dipping sauces.
What should you look for in a healthy salad dressing?
Bottled salad dressings offer convenience, portability and big flavor. A few shakes, a quick pour and you can impart plenty of tangy, bright goodness. Since salad dressings are essentially emulsions of fat, acid, salt and (sometimes) sugar, the ingredient lists will basically consist of oils, vinegar and seasonings. Some creamier dressing may contain milk, sour cream or eggs; additions of guar gum or xanthan gum may also be added to the mix as thickeners and to prevent separation.
Scan labels for fat and sodium content, gravitate towards dressings with more heart-healthy unsaturated fats and avoid high levels of saturated fat. An oil-based dressing will likely contain around 100 calories per tablespoon so pay attention to portions and adjust according to what makes sense for you. The healthy fats in an oil-based dressing will also help with the absorption of vitamins in vegetables, nuts, fruits, grains, seeds and other salad fixings.
“My go-to is the Kewpie Deep-Roasted Sesame Dressing for its rich, nutty flavor and versatility,” shares Cindy Chou, RDN, registered dietitian, cozy chef and founder of The Sound of Cooking. This flavorful dressing reaches far beyond lettuce. “It’s savory with a hint of sweetness, and packed with umami, making it easy to dress up noodle dishes, salads, dipping sauces, and even tofu and fish. I especially love it on a quick cucumber salad, drizzled over stir-fried okra or as a dipping sauce for fresh spring rolls,” adds Chou.
“Chosen Foods is a go-to for me when it comes to salad dressings. They offer a variety of delicious flavors, are budget-friendly and use heart-healthy avocado oil as the base. Plus, their dressings are free from added sugar, soy and canola oil,” says dietitian Cassandra Lepore. The brand offers seven staple flavors.
Balsamic vinaigrettes are not created equal. Many contain hefty doses of added sugar which can overpower the dressing and the meal. Edwina Clark, MS, RD, CSSD, and founder and CEO of Edwina Clark Nutrition, says, “Primal Kitchen is my go-to store-bought salad dressing when I don’t have time to make my own. Built on a base of balsamic vinegar and avocado oil, it’s packed with heart-healthy fats, made without added sugar, and flavored with readily recognizable ingredients such as lemon juice and dried herbs.” Stock up on Primal Kitchen not only for salads, but also for a quick addition to meats, fish, grains and veggies. “It doubles as a dressing and a marinade, making it a versatile addition to your fridge, minus the funky ingredients found in other store-bought salad dressings.”
“Annie’s delivers the perfect combination of creamy and citrusy! This vegan dressing not only adds a ton of flavor to any salad (vegetable or grain-based), but it also works perfectly as a marinade for meats and fish,” says Christy Wilson, RDN, a Tucson, AZ-based dietitian and owner of Christy Wilson Nutrition, LLC. “This dressing ranks high as it contains no added sugar and only a single gram of saturated fat in a two-tablespoon serving. The combo of ingredients like tahini, soy sauce and lemon juice concentrate will elevate the flavor of any variety of foods you choose to add it to.”
“Bolthouse Farms has an extensive line of better-for-you creamy dressings that are yogurt-based which keeps saturated fat and calories in check,” shares Toby Amidor, MS, RD, award-winning nutrition expert and Wall Street Journal best-selling author. “From Avocado Green Goddess to Classic Ranch to Cilantro Avocado, these refreshing flavors help elevate any salad. Plus, you can use them as a dip or condiment on sandwiches,” adds Amidor.
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