The Truth About Calories in Ranch Dressing

Ranch dressing is one of the most popular salad dressings in America. Known for its creamy, tangy flavor, it can transform even the most basic salads and veggies into a delicious treat. However, with its rich and indulgent taste, it's easy to overdo it on the ranch. If you're watching your calorie intake, is ranch dressing off limits? Or can you still enjoy it in moderation as part of a healthy diet? Keep reading to learn the truth about calories in ranch dressing.

The Calorie Content of Ranch Dressing

The calorie content of ranch dressing can vary widely depending on the brand, recipe, and serving size. On average, two tablespoons (30ml) of regular ranch dressing contains about 140-150 calories. In comparison, the same amount of a low-fat or fat-free ranch dressing has about 30-60 calories. Here's how the calorie counts break down for some popular brands:

Hidden Valley Original Ranch: 140 calories per 2 tbsp
Kraft Classic Ranch: 150 calories per 2 tbsp
Wish-Bone Original Ranch: 120 calories per 2 tbsp
Ken's Steak House Lite Ranch: 45 calories per 2 tbsp
Bolthouse Farms Yogurt Ranch: 45 calories per 2 tbsp

As you can see, the regular ranch dressings contain 2-3 times more calories than the light/fat-free versions. This massive difference is because of the high fat content in regular ranch, which packs in significantly more calories per serving. For example, Hidden Valley Original Ranch gets 93% of its calories from fat. So when it comes to calories in ranch dressing, fat is where most of them are hiding.

Why Does Ranch Dressing Have So Many Calories?

Traditional ranch dressing gets most of its thick, creamy texture and signature tangy taste from three key ingredients: mayonnaise, sour cream, and buttermilk. Each of these ingredients packs a good amount of fat and calories:

Mayonnaise - About 100 calories and 11g fat per tablespoon
Sour cream - About 30 calories and 3g fat per tablespoon
Buttermilk - About 40 calories and 2g fat per tablespoon

Combine these high-calorie ingredients into one dressing, and the calories can quickly climb upward. Even versions labeled as "light ranch" still derive a significant portion of calories from fat. The difference is they contain less total fat per serving compared to original ranch.

Tips for Enjoying Ranch Dressing While Watching Calories

Does this mean you need to say goodbye to ranch dressing forever if you're trying to watch your calorie intake? Not at all! With a little bit of moderation and smart substitutions, you can still enjoy the flavor of ranch without derailing your healthy eating goals.

Here are some tips to keep in mind:

Stick to the recommended serving size (2 tablespoons or 1 ounce).
Use light or fat-free ranch dressings to slash calories.
Dip veggies instead of drenching your salad.
Mix Greek yogurt and seasoning to make a DIY ranch with less fat.
Purchase individual servings to prevent overpouring.
Pair ranch with lower calorie foods like salads and veggies.

Ranch dressing can fit into a balanced diet when enjoyed responsibly. Just be mindful of portions and choose lower calorie options when possible. Making your own Greek yogurt ranch at home can also give you control over the ingredients and calories.

8 Healthy and Nutritious Store-Bought Ranch Dressings

Looking for a delicious ranch dressing without all the added fat, calories, and preservatives? More brands are now offering healthy ranch made with nutritious ingredients. Here are 8 store-bought options registered dietitians recommend for flavor and nutrition:

1. Bolthouse Farms Yogurt Ranch Dressing

With only 45 calories, 1.5g fat, and 130mg sodium per 2 tbsp serving, Bolthouse Farms Yogurt Ranch is a slimmed-down version of the popular dressing. It's made with Greek yogurt and avocado oil instead of lots of added fat and preservatives. The yogurt gives it a nice tangy flavor and creamy texture. It tastes richer than other "light" ranch dressings.

2. Ken's Steak House Lite Ranch Dressing

Ken's Steak House offers a lite ranch with all the creamy, savory flavor you love, but with half the calories and fat. A 2 tbsp serving has just 45 calories, 2.5g fat, and 140mg sodium. It uses fat-free milk and yogurt to cut down on the fat and calories without compromising on taste.

3. Brianna's Homestyle Light Chunky Blue Cheese Dressing

Brianna's makes a protein-packed ranch dressing with added blue cheese crumbles. 2 tbsp contains just 35 calories, 1g fat, and 150mg sodium. It's made with Greek yogurt and milk protein concentrate. The blue cheese gives it a nice tangy kick while keeping it lower calorie.

4. Opa Greek Yogurt Ranch Dressing

Opa offers a thick, Greek yogurt-based ranch that's high in protein. With just 60 calories, 2g fat, and 74mg sodium per 2 tbsp serving, it has 4g of filling protein. It's made with simple, pronounceable ingredients like olive oil, chives, garlic, and lemon juice.

5. Follow Your Heart Vegenaise Ranch Dressing

This ranch dressing from Follow Your Heart is perfect if you're vegan or dairy-free. It's made out of veganaise, organic tofu, almond milk, and spices. A 2 tbsp serving contains 60 calories, 3.5g fat, and 120mg sodium. It has a creamy, tangy flavor just like traditional ranch.

6. Nature's Ranch No Hidden Valley Ranch Dressing

Nature's Ranches ranch lives up to its name with simple, high-quality ingredients. It's made with avocado oil, garlic, onion, vinegar, and spices. With 60 calories, 5g fat, and 125mg sodium per 2 tbsp serving, it has an old-fashioned homemade ranch taste.

7. Annie's Goddess Dressing

Annie's organic Goddess Dressing has a cool, refreshing flavor similar to ranch. It's made with Greek yogurt, lemon juice, tahini, and herbs. A 2 tbsp serving contains 25 calories, 1.5g fat, and 55mg sodium. It's a great tangy alternative if you want a change from traditional ranch.

8. Primal Kitchen Greek Yogurt Ranch Dressing

Primal Kitchen makes a Whole30 approved, paleo-friendly ranch dressing with avocado oil and Greek yogurt. It contains just 45 calories, 3.5g fat, and 170mg sodium per 2 tbsp serving. If you're on a diet like paleo or Whole30, this is one of the few ranch dressings you can enjoy.

The bottom line is you don't have to avoid ranch dressing completely if you're watching your health and weight. There are now many nutritious options with less fat, calories, and sodium compared to regular full-fat ranch dressings. Measure out a sensible serving, pair it with low calorie foods, and ranch dressing can be part of a healthy diet.

Frequently Asked Questions

How many calories are in a packet of ranch dressing?

The calories in a ranch dressing packet vary depending on the brand, but on average, a 1 ounce packet contains around 70-90 calories and 7-8 grams of fat.

Is ranch dressing Keto friendly?

Most traditional ranch dressings are not Keto friendly due to the high carb content from ingredients like sugar, starch thickeners, and buttermilk. However, there are some low-carb ranch dressings made with Greek yogurt and avocado oil that can fit into a Keto diet when consumed in moderation.

Is ranch dressing paleo?

Traditional ranch dressing is not paleo due to ingredients like processed vegetable oils, corn starch, and preservatives. However, some brands like Primal Kitchen make paleo-friendly ranch dressings without any non-paleo ingredients.

Is ranch dressing Whole30 approved?

Most ranch dressings are not compliant with the Whole30 program, which prohibits dairy, additives, and vegetable oils. To be Whole30 approved, ranch dressing must be dairy-free and made with ingredients like olive oil, vinegar, and spices.

Is ranch dressing healthy?

Regular full-fat ranch dressing is high in calories, fat, and sodium, so it is not considered a healthy choice. However, lighter ranch dressings made with Greek yogurt and healthy oils can be a nutritious option when consumed in moderation as part of a balanced diet.

FAQs

Can I make my own healthy ranch dressing at home?

Yes, you can easily make a healthier homemade ranch dressing by using Greek yogurt or low-fat milk instead of mayo and sour cream. Add herbs, lemon juice, garlic, and other spices to customize the flavor.

What are some lower calorie alternatives to ranch dressing?

Some lower calorie dressing alternatives include vinaigrettes, lemon juice, balsamic vinegar, tahini, hummus, salsa, mustard, or hot sauce. You can also try substituting plain Greek yogurt for a creamy ranch-like texture.

How long does homemade ranch dressing last in the fridge?

Homemade ranch dressing will typically last 4-5 days when stored in an airtight container in the refrigerator. Discard if you see any signs of spoilage like mold.

Can you freeze ranch dressing?

Yes, you can freeze ranch dressing for longer term storage. It should retain its flavor and texture for 2-3 months in a sealed container in the freezer before quality starts to decline.

What herbs and spices are used to make ranch dressing?

Common herbs and spices used in homemade ranch dressing include dill, chives, garlic, onion, parsley, basil, oregano, black pepper, and sometimes lemon juice or vinegar for tang.

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.