8 Healthy Salad Dressings for Weight Loss: Dietitian Approved

The Benefits of Low Calorie Salad Dressings for Weight Loss

Salad is a nutritious and delicious way to increase your vegetable intake and support a healthy diet. However, the dressing you choose can make or break the healthiness of your salad. Many conventional dressings are packed with excess calories, fat, sodium and added sugars - ingredients that can lead to weight gain when consumed in large amounts.

The good news is that the salad dressing aisle has exploded with healthier, low calorie options in recent years. Choosing a dressing made with wholesome ingredients can transform your salad into a nutritious meal that supports your weight loss goals.

Read on to learn about the benefits of low calorie salad dressings and discover some of the healthiest, low calorie dressing options recommended by registered dietitians.

Benefits of Choosing Low Calorie Salad Dressings

Here are some of the top reasons to opt for low calorie dressings when putting together a healthy salad:

• Lower calorie intake - Lower calorie dressings can help reduce your overall calorie intake, which is key for losing weight.
• More nutrients - Many low calorie dressings emphasize whole food ingredients like oils, vinegars, herbs and spices instead of added sugars and preservatives.
• Better portion control - Low calorie dressings allow you to use reasonable amounts without overdoing calories, fat, sodium or sugar.
• Increased satiety - The healthy fats found in many low calorie dressings help you feel fuller compared to dressings lacking healthy fats.
• Versatile ingredient - A nutritious dressing can turn any combination of vegetables and greens into a hearty, appetizing salad.

What to Look for in a Healthy, Low Calorie Salad Dressing

When shopping for a healthy, low calorie salad dressing, keep an eye out for these key qualities:

• Low calorie: Look for dressings with about 50 calories or less per 2-tablespoon serving.
• High-quality oils: Dressings made with oils like olive oil, avocado oil or walnut oil provide healthy fats.
• Minimal added sugars: Choose dressings without added sugars like cane syrup, honey or maple syrup.
• Low sodium: Opt for dressings with less than 100-200 mg sodium per serving.
• No artificial ingredients: Avoid dressings with artificial colors, flavors or preservatives.
• Whole food ingredients: Look for recognizable ingredients like oils, vinegar, herbs, spices, fruit, yogurt, etc.

8 Delicious, Nutritious Low Calorie Salad Dressings

To help you get started, here are 8 expert-recommended low calorie salad dressings that combine wholesome ingredients with savory flavor:

1. Annie's Goddess Dressing

Made with extra virgin olive oil, vinegar, lemon juice and onion, Annie's Goddess Dressing provides a tasty blend of Mediterranean flavors. It's dairy-free and contains no artificial colors, flavors or preservatives.

Per 2-tablespoon serving: 60 calories, 6g fat, 280mg sodium

2. Brianna's Poppy Seed Dressing

Brianna's Poppy Seed Dressing features a bright blend of canola oil, cider vinegar, lemon juice, honey and poppy seeds. It's dairy-free, gluten-free and Kosher.

Per 2-tablespoon serving: 45 calories, 3.5g fat, 115mg sodium

3. Maple Grove Farms of Vermont Maple Balsamic Vinaigrette

This Maple Balsamic Vinaigrette combines pure maple syrup and vinegar with avocado oil for a tangy, subtly sweet salad topper. It contains no artificial colors, flavors or preservatives.

Per 2-tablespoon serving: 60 calories, 6g fat, 135mg sodium

4. Ken's Lite Raspberry Walnut Vinaigrette

Made with canola oil, raspberries, walnuts and red wine vinegar, Ken's Lite Raspberry Walnut Vinaigrette provides fruit flavor and crunch. It's gluten-free with no added sugar.

Per 2-tablespoon serving: 45 calories, 3.5g fat, 95mg sodium

5. Newman's Own Lighten Up Citrus Vinaigrette

This zesty dressing combines olive oil, orange juice and lime juice with herbs and spices. It's dairy-free and contains no artificial colors, flavors or preservatives.

Per 2-tablespoon serving: 45 calories, 3.5g fat, 140mg sodium

6. Bolthouse Farms Yogurt Dressing

Bolthouse Farms Yogurt Dressing provides the creamy, tangy flavor of yogurt in a protein-packed dressing. It's available in ranch, cucumber and other flavors.

Per 2-tablespoon serving: 45 calories, 2.5g fat, 75mg sodium

7. Primal Kitchen Greek Vinaigrette

This paleo-friendly Greek Vinaigrette gets its rich flavor from extra virgin olive oil, red wine vinegar, garlic and lemon. It's dairy-free and contains no added sugars.

Per 2-tablespoon serving: 70 calories, 7g fat, 75mg sodium

8. Girard's Light Champagne Vinaigrette

Girard's Light Champagne Vinaigrette blends champagne vinegar and olive oil for a gourmet topping with just 35 calories per serving. It's certified gluten-free and kosher.

Per 2-tablespoon serving: 35 calories, 3.5g fat, 150mg sodium

Tips for Using Low Calorie Dressings

To get the most nutrition and flavor out of your low calorie salad dressings, keep these tips in mind:

• Stick to the recommended serving size to keep calories in check.
• Drizzle dressing over your salad instead of drenching it.
• Use half the oil-based dressing and half reduced-fat plain yogurt for a creamy, tangy flavor.
• Whisk a tablespoon or two of dressing with oil and vinegar to thinly coat your salad.
• Opt for vinaigrettes and lighter dressings over thick, creamy dressings to save calories.
• Experiment with different oil and vinegar combinations like olive oil, balsamic, etc.
• Add healthy extras like avocado, nuts, seeds or fruit to complement the dressing flavors.
• Use dressings not just on salads - try them on cooked grains, proteins, roasted veggies and more.

Benefits of Adding More Salad and Low Calorie Dressings to Your Diet

Incorporating more salads tossed with healthy, low calorie dressings provides some excellent benefits for your health and waistline, including:

• Increased vegetable intake - Salads provide an easy, tasty way to reach the recommended 3-5 servings of vegetables per day.
• Higher fiber - The fiber from all those salad greens and veggies supports digestion and heart health.
• More antioxidants - Fresh salad ingredients provide antioxidants that can help reduce inflammation and oxidative stress.
• Higher satiety - The combination of protein, fiber and healthy fats found in many salad add-ins increases satiety so you eat less.
• Healthy hydration - The high water content in salad greens and vegetables prevents dehydration.
• Weight management - The low calorie, nutrient-dense nature of salads can support healthy weight loss or maintenance.

So build a salad with lots of fresh veggies and greens, high-quality protein like chicken or beans, and a drizzle of one of the nutritious low calorie dressings suggested above. This balanced meal will keep you feeling satisfied while providing top-notch nutrition to fuel your day and your weight loss journey.

Frequently Asked Questions

Are low calorie salad dressings healthy?

Low calorie salad dressings can be healthy if they are made with wholesome ingredients like olive oil, vinegar, herbs and spices instead of added sugars and artificial additives. Opting for dressings with fewer than 50 calories per serving allows you to add flavor without excess calories.

What are the healthiest salad dressings to buy?

Some of the healthiest salad dressings to buy include vinaigrettes made with olive oil, balsamic vinegar or lemon juice and ones made from yogurt or avocado oil. Look for brands without added sugars or artificial ingredients.

How many calories are in salad dressing?

Calories in salad dressing can range widely from 35-90 calories per 2-tablespoon serving. Creamy dressings tend to be higher in calories while vinaigrettes and lighter dressings are lower in calories. Check labels and select a low calorie dressing with no more than 50 calories per serving.

What are some low calorie salad dressing options?

Some great low calorie salad dressing options include vinaigrettes, lemon juice-based dressings, balsamic dressings, yogurt-based dressings, and ones made from avocado oil or olive oil. Keep calories under 50 per serving by sticking to 2 tablespoons or following label portions.

How can you make salad dressing lower in calories?

To make salad dressing lower in calories, use ingredients like vinegar, lemon juice, herbs, mustard, and oils like olive, avocado or walnut instead of cream, cheese, and heavy dressings. Also limit high calorie add-ins like sugar, honey, and dried fruit.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.