What Has More Calories, Caesar or Ranch Dressing?

November 22, 2025 •

3 min read

According to nutritional data from various sources, a standard two-tablespoon serving of regular Caesar dressing typically contains more calories than a comparable serving of regular Ranch dressing. The answer to what has more calories, Caesar or Ranch dressing, depends largely on the specific ingredients and brand, though Caesar often comes out on top due to its rich fat content.

Quick Summary

This article provides a nutritional comparison of Caesar and ranch dressings, examining their calorie, fat, and sodium content. It details how ingredient profiles influence these values and offers tips for making healthier dressing choices for your diet.

Key Points

Calorie Winner: Traditional Caesar dressing generally has more calories per two-tablespoon serving than regular ranch dressing.
Ingredient Impact: Caesar's higher calorie count is often attributed to rich ingredients like oil, cheese, and egg yolks, while ranch's ingredients like mayonnaise and buttermilk are also calorie-dense.
Fat and Sodium: Both dressings are high in fat and sodium, with variations between brands, so always check the nutritional labels.
DIY Advantage: Making your own dressing at home, possibly using a base like Greek yogurt, offers the best way to control calories, fat, and sodium.
Smart Swaps: Using lighter versions of either dressing or simply limiting your portion size are effective strategies for reducing calorie intake.
Moderation is Key: For weight management, focusing on portion control and mindful eating is more important than completely eliminating a favorite dressing.

The Calorie Verdict: A Nutritional Showdown

When comparing the calorie content of popular creamy dressings, Caesar and ranch are frequent competitors. For many consumers, the question is simple: which one packs a bigger caloric punch? While the exact numbers can vary significantly by brand, restaurant, and recipe, regular Caesar dressing generally contains more calories per serving than regular ranch dressing. This is largely due to Caesar's traditional use of high-fat ingredients like egg yolks, anchovies, and heavy cheese, which contribute to its richness and higher caloric density.

The Ingredient Influence on Calories

To understand the caloric difference, one must look at the foundation of each dressing. Traditional Caesar is an emulsified dressing, often made with egg yolks, olive oil, anchovies, garlic, and Parmesan cheese. The high oil and cheese content is what drives its calorie count up. A standard tablespoon can contain around 80 calories, with two tablespoons pushing that figure even higher.

Ranch dressing, a buttermilk-based creation, typically relies on a blend of buttermilk, mayonnaise, and herbs. While still creamy and calorie-dense, a standard tablespoon generally sits at a slightly lower caloric range, often around 60-70 calories. However, both dressings are part of a category of higher-calorie creamy dressings when compared to lighter vinaigrettes.

Beyond Calories: A Broader Nutritional Look

Calories are only one part of the nutritional puzzle. Considering other factors like fat and sodium can provide a more complete picture for those with specific health goals. Both Caesar and ranch dressings are often high in fat and sodium, which can add up quickly, especially when portion sizes are generous.

Fat Content: Since both are creamy, fat is a primary component. Caesar often contains slightly more total fat per serving, but Ranch is also rich in fat due to its mayonnaise and oil base. For those monitoring fat intake, looking at the grams of fat per serving is just as important as the calorie count.
Sodium Levels: Both dressings can be surprisingly high in sodium, with commercial brands often containing significant amounts. For individuals managing blood pressure, checking the sodium on the nutrition label is crucial, as levels can easily exceed 200mg per two-tablespoon serving for both types.

Caesar vs. Ranch: At-a-Glance Nutritional Comparison

Here is a general comparison based on typical regular, commercially available versions (per 2 tablespoons serving):


Nutrient	Regular Caesar Dressing	Regular Ranch Dressing
Calories	120-160	110-150
Total Fat	12-17g	11-13g
Saturated Fat	2-3g	2-3g
Sodium	300-400mg	240-310mg

Note: Nutritional values can vary significantly by brand, so always check the product's nutrition label for the most accurate information.

Making a Healthier Choice

For those who want to enjoy the flavors of Caesar or ranch without the high calorie and fat load, several strategies can help:

Opt for 'Light' or 'Fat-Free' Versions: Most brands offer lower-calorie alternatives. These often replace some of the oil or mayo with water or other ingredients, but sometimes increase sugar content, so check the label.
Homemade is Healthier: Making your own dressing allows for complete control over ingredients. Using Greek yogurt as a base for either dressing is an excellent way to boost protein and significantly reduce fat and calories. You can also use less oil and more herbs for flavor.
Mind Your Portions: The most straightforward method is simply to use less dressing. Stick to the suggested serving size of two tablespoons, or even just one, to enjoy the flavor with fewer calories.
Explore Alternatives: Consider mixing a small amount of your creamy dressing with a tablespoon of balsamic vinegar or lemon juice to cut calories and add a zesty flavor.

Conclusion: Which Creamy Dressing Wins?

In the battle of the calories, regular Caesar dressing typically contains more calories per serving than regular ranch, primarily due to its higher oil and cheese content. However, the nutritional differences are not so vast that one is a strictly 'bad' choice and the other a 'good' one. The biggest factors are portion size and ingredients. By checking the nutrition labels, opting for lighter versions, or making your own, you can enjoy either dressing as part of a balanced diet. The key is moderation and mindful eating, ensuring your dressing choice complements, rather than overwhelms, your healthy salad.

Learn more about finding healthy dressing alternatives from our friends at Taste of Home.

Frequently Asked Questions

Traditional Caesar dressing typically has slightly more total fat per serving than regular ranch dressing due to its oil and cheese content, but both are considered high-fat creamy dressings.

Neither is significantly healthier in its regular, store-bought form. Both are high in calories, fat, and sodium. 'Healthier' versions often depend on ingredients, portion control, or opting for a homemade version.

Yes, you can significantly lower the calories by making your own. Swapping some of the high-fat ingredients for alternatives like Greek yogurt or using less oil is a great option for both.

Light or fat-free versions of both Caesar and ranch are lower in calories and fat. However, they can sometimes be higher in sugar and more processed, so reading the full nutrition label is recommended.

Commercial versions of both Caesar and ranch can contain high levels of sodium. Checking the specific brand's nutrition label is the best way to determine which is lower in sodium, as it varies widely.

Not necessarily, but they give you complete control. If you use the same high-fat ingredients, the homemade version might have similar or even higher calories. The benefit comes from making smart swaps, like using a yogurt base.

No, you don't have to avoid them completely. The key is moderation and portion control. Using a smaller amount, choosing a light version, or making a healthy homemade alternative can allow you to enjoy them while still reaching your weight loss goals.

For a much lower-calorie option, a simple vinaigrette made with olive oil and vinegar is a great alternative. For creamy texture without the high fat, a Greek yogurt-based dressing is an excellent choice.