How Many Calories in 2 Tablespoons of Ranch Dressing? Nutrition Facts

Understanding How Many Calories Are in 2 Tablespoons of Ranch Dressing

Ranch dressing is a favorite topping for salads and veggies. But with about 140 calories in just 2 tablespoons, it can quickly turn a healthy salad into a high-calorie meal. Read on to learn more about the calories, nutrition profile, and health impact of ranch dressing.

Calories and Nutrition Facts for Ranch Dressing

The typical nutrition facts for 2 tablespoons (30 mL) of regular ranch dressing are:

• Calories: Around 140
• Total fat: 14 grams
• Saturated fat: 2 grams
• Cholesterol: 15-20 milligrams
• Sodium: 150-220 milligrams
• Total carbs: 3 grams
• Protein: Less than 1 gram

The main source of calories in ranch dressing comes from fat. Each tablespoon contains about 70 calories from fat. Ranch is also high in sodium and cholesterol while being low in protein, fiber, vitamins and minerals.

How Ranch Dressing Compares to Other Popular Salad Toppings

Compared to other common salad dressings and toppings, 2 tablespoons of regular ranch dressing contains:

• More calories than vinaigrettes, lemon juice, or vinegar
• Similar calories to blue cheese dressing and Caesar dressing
• Less calories than creamy dressings like Thousand Island, Green Goddess, or coleslaw dressing
• Way more calories than low-calorie options like balsamic vinegar or hot sauce

Overall, ranch ranks on the higher end for calories, fat, and sodium compared to most other salad dressings.

Factors That Affect the Calories in Ranch Dressing

Several factors impact the calorie count and nutrition content in ranch dressing:

• Fat content - Regular ranch is high fat, but fat-free and light ranch contain fewer calories from fat.
• Serving size - More dressing equals more calories. Stick to 2 tablespoon portions.
• Additives - Ingredients like sugar or bacon add extra calories.
• Brand - Homemade and gourmet brands vary in calories and nutrients.
• Flavors - Ranch varieties like chipotle or bacon ranch have extra seasonings and calories.

Check labels and measure portions to know exactly what youre consuming. Limit high-fat, high-calorie ranch varieties.

How Ranch Dressing Impacts Weight Loss and Overall Health

With 70 calories from fat in every tablespoon, ranch dressing can sabotage weight loss efforts. But its effects on health go beyond just calories and pounds.

Increased Risk of Obesity

Studies show that frequent consumption of high-fat salad dressings like ranch are linked to an increased risk of obesity. The large amounts of refined oil, cream, and calories can lead to weight gain over time, especially when eaten in large portions.

Negative Effects on Cholesterol and Heart Health

The high saturated fat content of ranch dressing may raise unhealthy LDL cholesterol levels in some individuals, increasing the risk of cardiovascular disease. The sodium can also negatively impact blood pressure.

Potential for Nutrient Imbalances

When eaten in excess, ranch dressings minimal nutritional value can create imbalanced intake of healthy fats, vitamins, minerals, fiber and other nutrients essential for good health.

Increased Cancer Risk from Additives

Some bottled ranch dressings contain additives like sodium phosphates and titanium dioxide that preliminary studies have linked to increased cancer risk. Homemade ranch avoids these additives.

Blood Sugar Issues from Extra Carbs

Ranch flavored with sugar or sugary mixes raises blood sugar more than vinegar-based dressings. This effect is concerning for diabetics and prediabetics trying to control blood glucose.

Potential for Foodborne Illness

The dairy ingredients in ranch dressing can go bad if left unrefrigerated, increasing the risk for foodborne pathogens. Food safety is crucial with ranch and cream-based dressings.

Tips for Enjoying Ranch Dressing in a Balanced, Healthy Diet

You dont have to totally give up ranch to reach your health goals. Use these tips to enjoy it in moderation:

Stick to the Recommended Serving Size

Measure out 2 tablespoons or 1 ounce of dressing instead of pouring freely. This controls calories and prevents overconsumption.

Use Ranch as a Dip Instead of Drowning Your Salad

Dip your fork into the dressing instead of pouring it directly on your salad. Youll use less dressing but still get the flavor.

Pair Ranch with Lots of Non-Starchy Vegetables

Fill up on nutrient-dense vegetables like lettuce, broccoli, cauliflower and celery to balance out the ranch.

Enjoy It on Occasion as a Treat

Make ranch an occasional indulgence for salads instead of an everyday default dressing.

Choose Reduced-Fat or Low-Calorie Ranch Varieties

Lite ranch dressings cut calories and fat. Or dilute regular ranch with milk or plain Greek yogurt.

Boost Nutrition with Added Veggies and Herbs

Mix in shredded carrots, minced garlic or dill to homemade ranch dressings for extra nutrients.

Watch Overall Diet and Exercise Habits

Ranch dressing wont sabotage weight loss if your diet and activity level stay on track most days.

Healthy Substitutes and Lower-Calorie Options

If you want to avoid the high calories of ranch but crave the creaminess, try these healthier substitutions:

Greek Yogurt-Based Dips and Dressings

Combine plain nonfat Greek yogurt with lemon juice, herbs and seasoning for a creamy, tangy dip or dressing with less fat and calories than ranch.

Cottage Cheese and Sour Cream

Mix seasoned cottage cheese or sour cream with milk or yogurt for a chip dip or dressing with the richness of ranch but added protein.

Hummus

For a veggie dip, smooth hummus makes a ranch alternative thats lower in fat and calories but high in protein and fiber.

Bean, Tofu or Avocado-Based Dressings

Silken tofu, white beans, or avocado blended into dressings give creamy texture with more nutrition than oil-laden ranch.

Vinaigrettes and Lighter Dressings

Balsamic vinegar, lemon juice, or flavored vinegars provide bold flavor for barely 30 calories per tablespoon.

Salsa and Hot Sauce

For zero calories and a spicy kick, top salads and tacos with salsa, hot sauce, or sliced jalapenos instead of ranch.

How to Make Healthier Homemade Ranch Dressing

Crafting your own homemade ranch dressing lets you control the ingredients for a healthier version. Try this classic recipe:

Ingredients

• 1 cup plain Greek yogurt
• 2 tablespoons milk
• 1 tablespoon lemon juice
• 1 tablespoon chopped fresh dill
• 2 teaspoons onion powder
• 2 teaspoons garlic powder
• 1 teaspoon dried parsley
• 1 teaspoon chives
• 1/2 teaspoon salt
• 1/4 teaspoon ground black pepper

Instructions

1. In a medium bowl, whisk together the yogurt, milk and lemon juice until smooth and creamy.
2. Add the dill, onion powder, garlic powder, parsley, chives, salt and pepper.
3. Whisk to thoroughly combine all ingredients.
4. Taste and adjust seasonings as desired.
5. Store in the refrigerator for 1-2 weeks.

With healthy fats and probiotic benefits from Greek yogurt, this homemade ranch recipe helps you avoid the additives and excess calories of store-bought varieties.

The Healthiest Store-Bought Ranch Brands and Products

If making your own isnt an option, look for these nutritious store-bought ranch dressings:

Bolthouse Farms Yogurt Ranch Dressing

45 calories per 2 tablespoon serving. Made with Greek yogurt and avocado oil.

Kraft Clean Ranch Dressing

60 calories per 2 tablespoon serving. Thickened with avocado oil instead of heavy cream.

Kens Steak House Light Ranch

45 calories per 2 tablespoon serving. Uses canola oil and buttermilk for less saturated fat.

Briannas Home Style Rich and Creamy Dressing

80 calories per 2 tablespoon serving. Made with 6 ingredients - no artificial additives.

Newmans Own Low Fat Ranch Dressing

35 calories per 2 tablespoon serving. Only 1.5g fat per serving.

Marzetti Simply Dressed Ranch Dressing

70 calories and 5g fat per 2 tablespoon serving. No artificial colors, flavors or preservatives.

Annies Organic Lite Ranch Dressing

40 calories and 3.5g fat per 2 tablespoon serving. Organic, non-GMO certified ingredients.

Compare nutrition labels and choose ranch dressings with less fat, calories, and additives when possible. Moderating portions is key.

The Benefits of Choosing Healthy Ranch Alternatives

Switching to healthier ranch swaps offers many benefits:

Weight Loss and Maintainence

With far fewer calories and fat than ranch, lighter dressings and dips make it easier to drop pounds and manage a healthy weight.

Better Nutrition Intake

Options based on Greek yogurt, beans and vegetables supply more vitamins, minerals and fiber than oil-laden ranch dressing.

Improved Heart Health

Minimizing saturated fat from creamy dressings promotes lower cholesterol for better cardiovascular health.

Blood Sugar Control

Skipping sugary ranch flavored with corn syrup prevents unstable blood sugar levels.

Reduced Cancer Risk

Avoiding certain additives and preservatives found in some ranch dressings reduces potential cancer risk.

More Overall Balance

Lighter ranch alternatives help create balanced nutrition instead of overloaded fat and calories.

Making small, incremental changes to switch out high-calorie toppings for healthier ones pays off over time.

Simple, Flavorful Ranch Alternatives to Try

Dont just default to boring vinegar - liven up salads and sides with these easy seasoning swaps for ranch flavor:

Lemon Juice and Olive Oil

A simple drizzle of lemon juice mixed with extra virgin olive oil gives bright flavor for under 50 calories per tablespoon.

Everything Bagel Seasoning

Sprinkle this blend of sesame seeds, dried onion and garlic, and spices on salads or veggies instead of creamy dip.

Peanut Sauce

For an Asian flair, thin peanut butter with soy sauce, lime, ginger and chili sauce for veggies and grains.

Tzatziki Sauce

This cool Greek cucumber-yogurt sauce makes a refreshing dip or dressing with fewer calories than ranch.

Green Goddess Dressing

Boost nutrition with this herb-packed mix of avocado, yogurt, vinegar and spices.

Citrus Vinaigrette

Brighten flavors with a homemade mix of orange juice, balsamic, olive oil, mustard, garlic and basil.

Keep experimenting until you find new go-to toppings that satisfy your tastes and support your health goals.

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.