Are Salad Creams Healthy? Unpacking the Nutrition Facts

October 22, 2025 •

4 min read

Over 2,000 calories are contained in a standard 295g bottle of salad cream, highlighting a key concern for health-conscious consumers. Many people wonder if their favourite condiment is sabotaging their healthy eating goals, asking, "Are salad creams healthy?" The answer is more nuanced than a simple yes or no, depending largely on the specific brand, portion size, and frequency of consumption.

Quick Summary

An analysis of commercial salad creams reveals they can be high in fat, sugar, and sodium, despite being lower in fat than mayonnaise. The health impact depends on portion control, as large servings and frequent consumption can undermine a healthy diet. Homemade versions offer a healthier alternative with fewer artificial additives.

Key Points

Nutritional Concerns: Commercial salad creams are often high in fat, sugar, and sodium, despite being marketed as a lighter option than mayonnaise.
Hidden Sugars: Many brands use high amounts of added sugar to balance the tangy flavour, which can contribute to weight gain and other health issues.
Moderation is Essential: Due to the high fat, sugar, and salt content, consuming salad cream in moderation is key to preventing it from undermining a healthy diet.
Homemade is Healthier: Making salad cream at home allows full control over ingredients, enabling the use of healthier fats, less sugar, and the avoidance of artificial additives.
Compare to Mayonnaise: Salad cream has less fat and fewer calories than mayonnaise but often higher sugar and more additives; check the labels of both to make an informed choice.
Read Labels Carefully: Always scrutinise the ingredient list and nutritional information, especially for 'light' versions that may substitute fat for higher sugar or additives.
Fat is Necessary: Some fat in dressings is needed to absorb fat-soluble vitamins from vegetables, so zero-fat options aren't always best; focus on healthy fats instead.

Unpacking the Nutritional Profile of Commercial Salad Creams

Commercial salad creams, a popular condiment particularly in the UK, contain a mixture of vegetable oil, vinegar, egg yolk, sugar, and water. The exact proportions vary significantly by brand, but these core ingredients define its nutritional properties. A common misconception is that because it is used with salads, it must be healthy. However, a closer look at the label is essential for any dietary consideration.

The Calorie and Fat Content

One of the main areas of concern is the calorie and fat content. While typically lower in fat and calories than traditional mayonnaise, salad cream is still an energy-dense condiment. A standard serving (15g or approximately one tablespoon) can contain around 44 kcal, though this can vary. The type of fat is also important; while many brands use vegetable oil, an excess of any fat, particularly saturated fat found in some creamy dressings, can contribute to weight gain and heart-related issues. This is why portion control is critical.

The Surprising Amount of Sugar

To balance the tangy flavour from the vinegar, many manufacturers add a considerable amount of sugar. A typical store-bought salad cream can contain significant added sugars, sometimes more per serving than perceived 'unhealthy' snacks. Excessive sugar consumption is linked to a range of health issues, including weight gain and an increased risk of type 2 diabetes. For those monitoring their sugar intake, this can be a major dietary drawback.

High Sodium Levels

Salt is used as both a flavour enhancer and a preservative in many processed foods, including salad cream. High sodium intake is a major risk factor for high blood pressure and cardiovascular disease. Regular or excessive use of this condiment can contribute significantly to one's daily sodium total without much consideration, especially if other salty foods like croutons or cheese are also added to the salad.

The Issue with Artificial Additives

Shelf-stable commercial salad creams often rely on a cocktail of artificial additives, stabilisers, and preservatives to achieve their desired texture, colour, and shelf life. These can include thickeners like modified maize starch, preservatives like potassium sorbate, and colourants like riboflavin. While legally approved for consumption, some individuals prefer to avoid these ingredients, which can also include artificial flavours and sweeteners. These additives may cause digestive discomfort in sensitive individuals and, in some cases, have been linked to other health concerns.

Salad Cream vs. Mayonnaise: A Nutritional Showdown

While both are popular creamy condiments, a comparison highlights their nutritional differences. Salad cream is generally considered the lighter of the two, but with trade-offs.


Nutritional Aspect	Salad Cream	Mayonnaise	Key Takeaway
Fat Content	Roughly half the calories and a third of the fat of standard mayonnaise.	Contains a high percentage of oil (upwards of 65%), making it high in fat.	Salad cream is the lower-fat option, but both are still energy-dense.
Sugar Content	Often contains more added sugar to compensate for the lower fat and balance the tang from vinegar.	Typically contains less sugar than salad cream, relying more on fat and egg yolk for flavour.	Mayonnaise is the better choice for those watching their sugar intake.
Tang/Acidity	A tangier, more vinegary flavour profile due to higher vinegar content.	Richer and milder in flavour, with a higher oil content.	Flavour preference is key, but tang often signals added sugar in commercial versions.
Additives	May contain thickeners, stabilisers, and colours depending on the brand.	May also contain additives, though the specific ingredients vary by manufacturer.	Label reading is crucial for both to identify artificial ingredients.

Healthy Alternatives and Conscious Consumption

Given the potential downsides of commercial salad creams, many health-conscious consumers opt for alternatives. A simple and effective solution is to make your own at home, where you can control the ingredients entirely. A homemade version could include:

A base of natural yoghurt or Greek yoghurt for a creamy texture with added protein.
Vinegar, lemon juice, and mustard for tang.
A small amount of healthy oil like olive oil or avocado oil.
Sweetener can be controlled or even omitted, using herbs and spices instead for flavour.

For those who prefer store-bought options, look for brands with minimal ingredients and no added sugars or artificial preservatives. Reading labels is crucial. Remember, some fat is necessary to absorb fat-soluble vitamins from your salad vegetables, so a 'fat-free' dressing is not always the best choice. The key is moderation and choosing sources of healthy fats.

Conclusion: Moderation and Smart Choices are Key

So, are salad creams healthy? In moderation, and as part of an otherwise balanced diet, a small portion of commercial salad cream won't cause harm. However, for those looking to optimise their nutrition, the high levels of fat, sugar, and sodium, coupled with artificial additives in many brands, are concerning. The healthiest approach is to consume salad cream sparingly, choose 'light' versions carefully (as they may just swap fat for sugar and additives), or better yet, make a healthy homemade alternative. By taking control of the ingredients, you can ensure your salad is a genuinely nutritious meal without any hidden downsides. For further reading on making your own healthy dressings, consider checking out this Healthline article on healthy salad dressings.

Frequently Asked Questions

Salad cream typically has around half the calories and a third of the fat of standard mayonnaise. However, it often contains more added sugar and salt to compensate for the lower fat content, so it is not necessarily a 'healthier' choice without considering all factors.

A typical healthy serving of salad cream is about one tablespoon (15g). Exceeding this portion size can quickly add a significant amount of extra calories, fat, sugar, and sodium to your meal.

Healthier alternatives include making your own dressing at home using ingredients like Greek yoghurt, olive oil, lemon juice, vinegar, and herbs. You can also opt for simple oil-and-vinegar vinaigrettes.

People may avoid commercial salad cream due to its high levels of added sugar, sodium, and potential artificial additives, including preservatives and stabilisers. Individuals with dietary sensitivities may also avoid it due to ingredients like milk or corn derivatives.

Yes, even 'low-fat' versions can be unhealthy. To maintain flavour and texture after reducing fat, manufacturers often increase the amount of sugar, salt, and artificial additives. It is important to check the nutritional label carefully.

This depends on the recipe. Homemade versions can be made with healthier ingredients and less fat, especially when using alternatives like Greek yoghurt or healthier oils in moderation. However, if using traditional cream and oil, it could have a similar or higher fat content.

You can make a healthy version by blending hard-boiled egg yolks with Greek yoghurt, a little healthy oil (like olive oil), vinegar, mustard, and seasonings. Adjust the tang and sweetness with lemon juice and a touch of honey or sweetener of choice.