The 6 Healthiest Salad Dressings You Can Find at the Supermarket, According to RDs

Eating more salad is one of the easiest ways to up your vegetable intake. And as one of the most versatile dishes, you can add pretty much any vegetables, proteins, whole grains, nuts, seeds, cheeses, and even fruits you have lying around the house. 

However, where many salads can take an unhealthy turn is the dressing they’re tossed with. “Salad dressings are an easy way to elevate a salad or bowl, but they can also be a sneaky source of added sugars, sodium, saturated fats and additives,” explains Kayla Farrell, RDN registered dietitian and senior account executive at FRESH Communications.

Read on to discover what makes a salad dressing more or less healthy than other options and some of our top healthiest salad dressing picks!

What Makes Salad Dressing More or Less Healthy?

When it comes to assessing how healthy (or unhealthy) a salad dressing is, the ingredients list and nutrition facts panel will tell you everything you need to know.

“When grabbing a store-bought salad dressing, I look for varieties that have a lower sodium content, fewer ingredients listed, and no added sugar,” says Bonnie Newlin, MPA, RD, CDN, CLT, registered dietitian and founder of Crave Nourishment. This is because chronic high sodium (aka salt) intake is tied to high blood pressure levels (or hypertension), eating excessive amounts of added sugar promotes inflammation in the body and can contribute to insulin resistance over time, and mystery ingredients like additives and preservatives generally lack the long-term research needed to fully grasp their health implications. Saturated fat in the form of mayonnaise, sour cream, heavy cream, full fat milk, and egg yolks in salad dressings can also raise concerns due to its ties to increased cholesterol levels, and thus, increased heart disease risk. Though there’s some conflicting evidence around saturated fat, it’s best to limit your intake as much as possible given the available counter evidence.

“Look for options that have less than five grams (g) of added sugar, 250 milligrams (mg) of sodium, and two grams of saturated fat per serving,” advises Amy Davis, RDN registered dietitian at Amy Davis Nutrition. Salad dressings with as few mystery ingredients as possible are also ideal—the best options will contain minimal ingredients that you recognize.

Speaking of healthier options, there are plenty of tell-tale signs of a better-for-you dressing. “Look for sources of heart-healthy fats, like olive oil, low-fat yogurt, and avocado oil, as well as other whole-food ingredients, like lemon and herbs,” says Farrell. “Having a healthy fat source in a salad dressing will aid in the absorption of fat-soluble vitamins, while foods like berries, lemons, or onions pack in antioxidants which have anti-inflammatory properties while offering a nice kick of flavor,” Newlin adds.

The refrigerated section can be a fantastic place to look for salad dressing, too, as the need for refrigeration usually means less additives and preservatives (though plenty of healthier dressings can be found in the middle of the grocery store as well).

The Healthiest Salad Dressing Varieties 

If you’re not able to make salad dressing at home (often the healthiest way to enjoy salad dressing), there are plenty of store-bought options that meet the above criteria. We’ve rounded up a list of six that still seriously deliver in the flavor department:

Balsamic Vinaigrette

As one of the most popular salad dressings, it’s extremely convenient that balsamic vinaigrette is also one of the best for you. “A classic dressing choice with bold flavor and a touch of sweetness, balsamic vinaigrette is typically made with minimal ingredients,” says Farrell. “I look for one made with olive oil, balsamic vinegar, honey, and mustard which offers heart-healthy fat from olive oil and big flavor from mustard, making a little go a long way [helping you keep your sodium and added sugar intake down],” adds Newlin. And thankfully, there are plenty of better-for-you balsamic brands to choose from at many grocery stores. “Balsamic Vinaigrette and Marinade from Primal Kitchen uses heart-healthy avocado oil, balsamic vinegar, spices, and has only 125 mg sodium with no added sugar,” shares Davis.

Sesame Dressing

Whether it’s made with tahini or sesame oil, any salad dressing boasting sesame-based ingredients is typically a smart choice. “For those who love Asian-inspired salads, a sesame oil-based vinaigrette packs a flavorful punch with anti-inflammatory monounsaturated and polyunsaturated fatty acids from the sesame oil,” says Davis. “Sesame offers a little added protein, too,” Newlin mentions. These benefits can also be seen with tahini, which contains noteworthy amounts of B vitamins, zinc, selenium, and phosphorus to support bone, metabolic, and immune health. “Try Primal Kitchen’s Sesame Ginger Vinaigrette & Marinade that doubles as a marinade, making it a more versatile staple that is made with avocado oil, and has only one gram of added sugar from honey,” Farrell offers. Davis, on the other hand, recommends Sesame Tahini Dressing from Dress It Up Dressing “as it’s made with quality ingredients like rice vinegar, sesame oil, olive oil, and tamari, and can be used as a dressing, dip, marinade, or spread.”

Green Goddess Dressing

Herb-based dressings are also excellent grabs when prioritizing overall health. “Green goddess dressings include fresh herbs like basil, scallions, and garlic, which are rich in micronutrients and polyphenols and packed with fresh flavor,” Davis explains. These nutrients help to lower inflammation in the body, boosting your immune system. “My favorite is Trader Joe’s Green Goddess Salad Dressing, as it’s made with a handful of whole food ingredients like avocado, chives, onion, basil, and olive oil, has only 20 calories per two tablespoon serving, no added sugars, and a mere 95 mg of sodium,” Farrell shares. Green Goddess from Gotham Greens is another delicious option with no artificial ingredients or added sugars.

Lemon Vinaigrette

Lemon-based vinaigrettes are also pretty safe bets when perusing the salad dressing aisle. “Typically, this dressing will include lemon juice, oil, garlic, Dijon mustard, and salt and pepper—very simple ingredients with a bright, flavorful taste,” shares Davis. Plus you’ll get some added immune health benefits from the vitamin C in this citrus fruit. “The Organic Lemon Garlic Dressing from Tessamae’s has only five simple ingredients, no added sugar, only 80 calories, and 65 mg sodium per serving,” Davis adds.

Yogurt-Based Dressing

“Yogurt dressings are having a movement, and why not, with their added protein and calcium. Plus, they deliver a creamy texture without being ultra-processed,” says Newlin. Farrell agrees, adding, “Traditional creamy dressings can be higher in calories and saturated fats, but dressings made with low-fat yogurt can help achieve the same rich consistency while reducing calories and fats.” Options made with low-fat dairy, like Bolthouse Farms Cilantro Avocado Yogurt Dressing, offer the flavor and texture many are after in a creamy dressing without the mayo or high-fat dairy products.

Apple Cider Vinegar-Based Dressings

Apple cider vinegar is a trendy health food in its own right thanks to the array of health benefits it’s associated with. In turn, most dressings made with this acid also qualify as better-for-you options. “Apple cider vinegar has been associated with better blood sugar control, increased satiety, and immune health support, so it’s a smart choice to integrate into your meals alongside heart-healthy fats like olive oil,” explains Davis. As a common household pantry item, you can either make an ACV dressing at home, or opt for store-bought. “The Apple Cider Vinaigrette from Bragg contains great ingredients like apple cider vinegar, olive oil, honey, and garlic, and has only 25 mg sodium,” Davis adds.

What to Look for in Healthy Salad Dressing 

While these salad dressings are delicious and nourishing options to get you started, there are plenty more healthy choices to be found at the grocery store. To suss them out, follow these general guidelines:

• Choose options with less than five grams of added sugar per serving
• Less than 250 milligrams of sodium per serving is ideal
• Look for brands with less than two grams of saturated fat per serving
• Opt for dressings made with healthy fats like olive oil, avocado oil, sesame oil, or tahini
• Pick dressings with low-fat dairy (like low-fat yogurt) over those made with mayo, egg yolk, heavy cream, sour cream, or full-fat milk to keep saturated fat low
• Search for dressings with as few additives, preservatives, and mystery ingredients as possible
• Check the ingredients list for nutrient-dense foods like herbs, spices, apple cider vinegar, and lemon juice