
The nutritional content of salad dressings varies significantly between brands and recipes. Some contain high amounts of calories, sugar, sodium, or unhealthy fats, making your greens less nutritious. Here are ten types of dressings that may not be as diet-friendly as you think, along with simple, wholesome swaps to keep meals light and flavorful. Will you try these homemade alternatives?
Creamy Caesar Dressing

Did you know Caesar dressing was invented as a spur-of-the-moment dish in the 1920s? Despite its delicious flavor, it’s calorie-dense, with parmesan, egg yolks, and oil that contributes to over 150 calories per serving. Try Greek yogurt mixed with lemon juice and anchovies for a lighter option.
Blue Cheese Dressing

Just two tablespoons of blue cheese dressing contain over 30% of your daily saturated fat intake, raising cholesterol levels. Frequently used on wedge salads or buffalo wings, it can lead to weight gain. A better option is crumbled blue cheese with balsamic vinegar.
Honey Mustard Dressing

Honey mustard dressing strikes the perfect balance between tangy and sweet, thanks to a simple mix of Dijon mustard and raw honey. While it’s a popular favorite, many store-bought versions contain over 10 grams of added sugar, which can cause energy spikes and crashes, making homemade options a healthier choice.
Thousand Island Dressing

The creamy texture and sweetness of Thousand Island dressing often hide high-fructose corn syrup that adds up to about 5 grams of sugar per serving. Instead, mash a ripe avocado with a squeeze of lime for a smooth and tangy substitute.
French Dressing

French dressing is a classic choice for garden salads. Its bright orange hue often signals the presence of artificial dyes and sweeteners. Artificial additives like these have been linked to metabolic health problems. Blend tomato puree with olive oil and smoked paprika for a naturally flavorful alternative.
Fat-Free Dressings

Fresh lemon juice, a single-ingredient dressing, is a natural light flavor enhancer for salads. On the other hand, store-bought Fat-free dressings may seem healthy but often rely on added sugars. The AHA notes that “light” or “fat-free” options have more sugar than their regular counterparts.
Balsamic Vinaigrette

Sour and bold, this dressing is a staple in salads, but many store-bought versions fall short. Additives like caramel coloring and syrups often compromise the quality. Mixing authentic balsamic vinegar with olive oil creates a cleaner, healthier option that enhances your salad’s natural flavors.
Sesame Ginger Dressing

With up to 8 grams of sugar and up to 120 calories per 2-tablespoon serving, sesame ginger dressing can quickly derail a healthy meal. Its sugar and soybean oil content overshadows its sweet and savory appeal. Mix grated ginger, low-sodium soy sauce, and toasted sesame seeds for a lighter option.
Ranch Dressing

Ranch dressing is celebrated for its creamy, tangy appeal, but the health drawbacks are often overlooked. Packed with over 200 milligrams of sodium per serving, it can lead to bloated stomachs and high blood pressure. To enjoy its flavor guilt-free, you can go for Greek yogurt with fresh dill and minced garlic.
Italian Dressing

The zesty punch of Italian dressing can also hide an unexpected and often higher dose of sodium. Some brands have even exceeded 400 milligrams per serving. Such excess sodium amounts can contribute to heart problems. Instead, mix olive oil with red wine vinegar for a simple switch-up.