What is the healthiest dressing to put on your salad?

October 3, 2025 •

4 min read

Did you know that many store-bought salad dressings can contain a surprising amount of unhealthy fats, sodium, and added sugars, sometimes up to two teaspoons of sugar per serving? This makes understanding what is the healthiest dressing to put on your salad? essential for maintaining a truly nutritious meal.

Quick Summary

This guide details the healthiest salad dressing options, including easy homemade recipes using olive oil, vinegar, and Greek yogurt, along with tips for selecting low-sugar, low-sodium store-bought alternatives. It also explains the nutritional benefits of healthy fats and what ingredients to avoid.

Key Points

Homemade is Healthiest: Making your own dressing gives you complete control over ingredients, allowing you to avoid unhealthy fats, sugars, and additives found in many store-bought options.
Embrace Healthy Fats: Use high-quality oils like extra virgin olive oil, avocado oil, or flaxseed oil to create dressings that provide monounsaturated fats and Omega-3s, which aid in nutrient absorption.
Check Store-Bought Labels Carefully: For convenient options, look for brands with low sugar (under 4g per serving), low sodium (under 275mg), and clean ingredient lists featuring healthy oils.
Choose Vinaigrettes Over Creamy: Lighter, oil-and-vinegar-based vinaigrettes are generally lower in calories, fat, and sodium than their creamy counterparts.
Use Yogurt or Avocado for Creaminess: For creamy textures without the guilt, use plain Greek yogurt or ripe avocado as a healthy, protein-rich base for your dressing.
Add Omega-3s with Specific Oils: Incorporate flaxseed or hempseed oil into your vinaigrettes to enrich your dressing with beneficial omega-3 fatty acids.

Making the Case for Homemade Dressings

When it comes to controlling the ingredients in your food, homemade is always best. This principle is especially true for salad dressings, as it allows you to sidestep the high levels of sugar, sodium, and processed oils found in many commercial products. Making your own dressing is simple, quick, and gives you complete control over the nutrient profile, making it the top contender for the healthiest option. A classic olive oil and vinegar vinaigrette is a perfect starting point, providing heart-healthy monounsaturated fats that also aid in the absorption of fat-soluble vitamins like A, D, E, and K from your vegetables.

The Simple Vinaigrette: A Healthy Staple

One of the most versatile and healthiest dressings you can make is a basic vinaigrette. The foundation is a healthy oil and an acidic component. Extra virgin olive oil is often praised for its rich antioxidants and anti-inflammatory properties, making it an ideal choice. High-quality vinegars, such as balsamic or apple cider vinegar, not only add flavor but also offer health benefits like improved gut health and blood sugar control.

Ingredients for a basic vinaigrette:

⅔ cup extra virgin olive oil
⅓ cup balsamic or apple cider vinegar
1 teaspoon Dijon mustard (acts as an emulsifier)
1 clove minced garlic
Salt and pepper to taste

Simply whisk all the ingredients together until well combined and emulsified. You can store this in a sealed jar in the refrigerator for up to a week, shaking well before each use.

Creamy and Healthy Alternatives

If you prefer a creamier texture without the unhealthy components of traditional store-bought dressings, you have excellent options. Greek yogurt and avocado are nutrient-dense, protein-packed bases that can be transformed into delicious dressings.

Greek Yogurt Ranch:

1 cup plain Greek yogurt
Juice of ½ lemon
1 tsp each of dried dill, onion powder, and garlic powder
Salt and pepper to taste
A little water to thin to desired consistency

Avocado Lime Dressing:

1 ripe avocado
½ cup plain Greek yogurt
¼ cup lime juice
2 cloves minced garlic
A handful of fresh cilantro
Salt and pepper to taste

Blend all ingredients in a food processor until smooth and creamy. Both options offer a rich, satisfying mouthfeel without relying on less healthy additives.

Navigating Store-Bought Dressings

While homemade is the gold standard, finding a healthy bottled dressing is possible with the right knowledge. The key is to scrutinize the ingredient list and nutrition label. Look for brands that use high-quality, recognizable ingredients and prioritize healthy fats like extra virgin olive oil or avocado oil.

When examining labels, keep these guidelines in mind for a 2-tablespoon serving:

Added Sugars: No more than 4 grams
Saturated Fat: Less than 2 grams
Sodium: Under 275 milligrams

Brands like Annie's Organic Balsamic Vinaigrette and Primal Kitchen offer cleaner ingredient lists and healthier fat sources. It is also wise to opt for vinaigrettes, which are generally lower in calories, fat, and sodium compared to creamy alternatives.

Comparison Table: Homemade vs. Store-Bought Dressings


Aspect	Homemade Vinaigrette	Store-Bought Creamy Dressing	Store-Bought Healthy Vinaigrette
Ingredients	Simple, whole food ingredients (oil, vinegar, herbs).	Long list of additives, artificial flavors, and unhealthy oils.	Recognizable, cleaner ingredients (EVOO, vinegar, spices).
Nutrients	Rich in antioxidants and healthy monounsaturated fats.	Often contains saturated and trans fats, high sugar and sodium.	Focuses on healthier oils, avoids unnecessary additives.
Control	Full control over flavor, salt, and fat content.	Taste is pre-determined, unable to adjust ingredients.	Limited control but offers convenience and a healthier option.
Cost	Less expensive in the long run.	Varies by brand, can be more expensive for healthier varieties.	Mid-range price, more cost-effective than unhealthy options.
Convenience	Requires minimal effort and a few minutes.	Ready to use straight from the bottle.	Ready to use with a healthier ingredient profile.

The Verdict: Healthiest Dressings for a Healthier You

The absolute healthiest dressing is one you make yourself from scratch, using high-quality, whole-food ingredients like extra virgin olive oil and vinegar. These simple concoctions allow you to avoid preservatives, excess sodium, and added sugars, while maximizing the nutritional benefits of your salad. Homemade versions also provide healthy fats that boost the absorption of vital nutrients from your greens. For those who need a store-bought option, vigilant label reading is crucial. Opt for vinaigrettes over creamy dressings and select brands that use high-quality oils and minimal additives. Remember, the dressing should complement your salad's healthy ingredients, not undermine them. For more ideas on healthy recipes, including dressings, explore resources like Healthline's healthy dressing guide.

The Power of Healthy Fats in Dressings

It's a common misconception that all fat should be avoided. The truth is, healthy fats are crucial for your body's functions. Extra virgin olive oil, a cornerstone of the Mediterranean diet, is rich in monounsaturated fats and polyphenols, which are linked to improved heart health, lower inflammation, and better blood sugar control. Incorporating oils rich in omega-3s, such as flaxseed or walnut oil, can further enhance the anti-inflammatory benefits of your dressing. A balanced dressing with healthy fats helps you feel satiated, making your meal more satisfying and potentially helping with weight management.

Conclusion

Making informed choices about your salad dressing is a simple but impactful step towards a healthier diet. Homemade dressings offer the ultimate control and nutritional value, with simple vinaigrettes and yogurt-based alternatives being excellent choices. When purchasing store-bought dressings, focus on brands with clean, simple ingredient lists, avoiding those high in sugar, sodium, and artificial components. By prioritizing healthy fats and whole ingredients, you can ensure your salad remains the healthy and nutritious meal it's meant to be, boosting your intake of essential vitamins and antioxidants with every bite.

Frequently Asked Questions

The simplest healthy dressing is a basic vinaigrette. Combine three parts extra virgin olive oil with one part vinegar (like balsamic or apple cider), then add salt, pepper, and a dash of Dijon mustard for flavor and emulsification.

Not necessarily. Many fat-free dressings compensate for the lack of fat by adding extra sugar, sodium, and artificial ingredients. Healthy fats are important for absorbing fat-soluble vitamins from your salad, so a dressing with good fats is a better choice.

To make a healthier ranch, substitute the mayonnaise and buttermilk with plain Greek yogurt. Blend it with herbs like dried dill, onion powder, and garlic powder, plus a squeeze of lemon juice.

Avoid dressings with long ingredient lists, excessive added sugars, high sodium content, inflammatory seed oils (like soybean or canola), and artificial colors and preservatives.

Yes, in general, vinaigrettes are a healthier option. They tend to have fewer calories, lower sodium, and less saturated fat than creamy dressings, especially when made with a high-quality oil like extra virgin olive oil.

Extra virgin olive oil provides heart-healthy monounsaturated fats and powerful antioxidants. It has been shown to reduce inflammation and protect against chronic diseases, making it an excellent base for a nutritious dressing.

Yes, you can easily boost the omega-3 content of your dressing by using flaxseed oil or hempseed oil as a base. These oils are rich in omega-3 fatty acids and can be used in vinaigrettes.