Calories in Salad with Ranch Dressing: Building Nutritious, Low Calorie Salads

Understanding Calories in Salad with Ranch Dressing

Salads are often viewed as a healthy meal option. However, the dressing you choose can add a significant number of calories. Ranch dressing is one of the most popular salad dressings. But is it a waistline-friendly choice? Keep reading to learn more about calories in salads paired with ranch dressing.

The Calorie Content of Ranch Dressing

Ranch dressing gets its tangy, creamy flavor from ingredients like buttermilk, mayonnaise, sour cream, and cheese. These ingredients pack a lot of calories into each spoonful. According to the USDA, two tablespoons or one fluid ounce of ranch dressing contains about 140 calories.

For perspective, here are some examples of other foods containing roughly 140 calories:

• 1 slice of pepperoni pizza
• 5 chicken nuggets
• 1 chocolate chip cookie

As you can see, just a couple tablespoons of dressing contributes a significant amount to your meal. When building a healthy salad, pay attention to dressing portions.

The Calorie Content of Lettuce and Salad Vegetables

Plain lettuce and salad vegetables are very low in calories. For example:

• 1 cup shredded romaine lettuce: about 8 calories
• 1 cup chopped cucumbers: 16 calories
• 1 cup cherry tomatoes: 27 calories
• 1 cup carrots: 45 calories

So without dressing or other mix-ins, a big salad containing 3-4 cups of veggies would contain less than 100 calories. Adding just 2-4 tablespoons of dressing could double or triple the calorie count.

Creating Lower Calorie Salad Options

Thankfully, there are easy ways to lighten up ranch dressing and keep your salad low in calories. Here are some simple tips:

• Use 1 tablespoon (50 calories) rather than 2 tablespoons of dressing
• Dip your fork in the dressing before taking a bite rather than pouring it over the salad
• Mix Greek yogurt into the ranch to make it creamy but lower in fat and calories
• Substitute Bolthouse Farms yogurt ranch dressing (45 calories per 2 tbsp serving)
• Try an oil-based citrus vinaigrette instead (about 50 calories per tablespoon)

With these easy substitutions and serving suggestions, you can still enjoy flavorful dressing without breaking the calorie bank.

Building the Healthiest Salad

To maximize nutrition in your salad, follow these simple tips:

• Build your salad around leafy greens like spinach, kale, arugula, mixed greens, or romaine. They provide fiber, vitamins, minerals, and antioxidants.
• Aim for at least 2-3 cups packed greens and veggies in your salad.
• Load up on veggies like tomatoes, carrots, cucumbers, broccoli, cauliflower, and snap peas for bulk, fiber, and nutrients.
• Add lean protein like chicken, salmon, tofu, beans, eggs, or quinoa to help keep you full and satisfied.
• Include healthy fats from nuts, seeds, olives, or avocado for an extra nutrition boost.
• Use just enough dressing to add moisture and flavor.

Choosing the Best Low Calorie Salad Dressings

Using total calories as a guide may lead you to believe that oil and vinegar would be the best dressing for weight loss. But experts also consider the source and nutritional quality of fat in the dressing.

Following are registered dietitians top picks for nutritious, waistline-friendly salad dressings.

1. Apple Cider Vinegar and Olive Oil

Combining apple cider vinegar and extra virgin olive oil makes a simple vinaigrette low in calories, sugar, and sodium. Apple cider vinegar provides probiotics for improved digestion and olive oil delivers healthy monounsaturated fats.

2. Lemon Juice and Olive Oil

Similar to the apple cider and olive oil combo, lemon juice is low in calories and provides vitamin C. Pair it with heart healthy extra virgin olive oil and you have a slimming salad topper full of nutrition.

3. Balsamic Vinegar and Olive Oil

Rounding out the tried-and-true olive oil and vinegar dressings, balsamic vinegar has antioxidants that may help regulate blood sugar and promote heart health. Together they make an easy weekday dressing.

4. Dijon Mustard and Olive Oil

Spicy Dijon mustard cuts through rich olive oil beautifully in this classic French vinaigrette. Dijon also slows the absorption of fat from the oil, allowing it to stay longer in the intestines where it can trigger satiety signals.

5. Walnut Oil and White Wine Vinegar

For a change from traditional olive oil, try walnut oil paired with white wine vinegar. Walnut oil has a slightly sweet, nutty flavor to complement the acidity of the vinegar. It also provides plant-based omega-3 fats for brain and heart wellness.

6. Peanut Sauce

Stir up an Asian-inspired dressing by blending soy sauce, lime juice, ginger, garlic, and peanut butter. A small amount of peanut butter packs this sauce with plant protein, healthy fats, and metabolism-boosting monounsaturated fats. Spoon lightly over salads or use as a dip for fresh veggies.

7. Tahini Sauce

Blend tahini paste with lemon juice, garlic, and a small amount of olive oil for a creamy dressing reminiscent of hummus. Tahini made from ground sesame seeds offers calcium and vitamin E, while the lemon adds a burst of vitamin C.

8. Avocado Ranch

Naturally creamy, ripe avocado can perfectly replace solid fats like cheese and sour cream used in ranch dressing. Simply mash it up with Greek yogurt, garlic powder, onion powder, lemon juice, and fresh herbs. You'll get the rich flavor of ranch with the weight loss benefits of avocado.

Building the Ultimate Weight Loss Salad

While dressing plays an important role, its also key to start with a nutritionally balanced base of veggies, lean protein, and smart mix-ins. Follow these dietitian tips for constructing the ultimate weight loss salad:

1. Pile on the Produce

Aim for at least 2 cups of salad greens like romaine, spinach, arugula, or kale. Top with 1 to 2 cups of mixed veggies like tomatoes, onions, mushrooms, peppers, shredded carrots, sliced cucumbers, and sprouts. Going heavy on the veggies packs nutrients and fiber into very few calories.

2. Add Protein

Protein takes longer to digest, keeping you fuller longer. Sprinkle salads with nuts, seeds, beans, or lentils. Or top your greens with 3 to 4 ounces lean meat like chicken, salmon, tofu, or eggs.

3. Include Healthy Fats

Dont fear the fat! Heart healthy fats actually help you lose weight by controlling hunger hormones.Boost your salad with a quarter cup of nuts or seeds, a third of an avocado, or a sprinkling of olives.

4. Curb Carb-Heavy Additions

Ingredients like croutons, tortilla strips, fried wontons, and chow mein noodles quickly add calories, salt, and refined carbs. Save them for special occasion salads and choose healthier additions like fresh herbs, spices, lemon zest, or a light sprinkle of Parmesan cheese.

5. Watch Portions

To keep calories in check, stick to one normal salad-sized plate with no hanging over the edges. Use a

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.