What is the lowest calorie salad dressing?

November 15, 2025 •

4 min read

Did you know that a single serving of traditional ranch dressing can contain over 140 calories and 14 grams of fat? When seeking a healthier alternative, many people wonder what is the lowest calorie salad dressing, and the answer lies in simple, oil-free preparations and zero-calorie commercial brands. These options can significantly reduce your caloric intake without sacrificing flavor.

Quick Summary

This guide reveals the lowest calorie and zero-calorie salad dressings, both homemade and store-bought. It details how to create flavorful, low-cal options using pantry staples like vinegar, lemon juice, and herbs, and provides a comparison of commercial brands. Learn how to dress your salads without adding unnecessary calories.

Key Points

Vinegar-Based Dressings are Lowest in Calories: Dressings made primarily from vinegar (balsamic, red wine, apple cider) and lemon juice are the most calorie-efficient options, especially when homemade.
Zero-Calorie Brands Exist: For the ultimate low-cal choice, commercial brands like Walden Farms offer a range of zero-calorie dressings that are sugar-free and fat-free.
Greek Yogurt Offers a Creamy, Low-Calorie Alternative: For a creamy texture, dressings based on non-fat Greek yogurt provide a satisfying, lower-calorie solution with added protein.
Control Calories by Making Your Own: Creating dressings at home allows you to control the amount and type of oil used, letting you reduce calories significantly.
Herbs and Spices Boost Flavor: To compensate for less oil and other rich ingredients, use fresh herbs, spices, and garlic to maximize flavor without adding calories.
Dilute to Reduce Calories: A simple trick for store-bought dressings is to dilute them with extra vinegar or lemon juice to cut the calorie count almost in half.

Unveiling the Lowest Calorie Options

When it comes to the lowest calorie salad dressing, the absolute minimum calories are found in dressings with little to no oil. Dressings made primarily of vinegar, lemon or lime juice, and herbs are virtually calorie-free. Zero-calorie commercial options are also available for maximum convenience. The key to making a light dressing delicious is to focus on maximizing flavor with herbs, spices, and other low-calorie ingredients.

The Zero-Calorie Contenders: Homemade and Store-Bought

For those who prefer a dressing that truly adds nothing to the calorie count, zero-calorie options are the best choice. While taste can vary, advancements in food technology have made many commercial products more palatable. Alternatively, a homemade, oil-free version offers full control over ingredients.

Walden Farms Zero Calorie Dressings: This brand specializes in producing calorie-free and sugar-free products, including a variety of dressings like Thousand Island and Balsamic. They use a blend of herbs and spices to mimic traditional flavors. Taste can be subjective, so a test drive is recommended.
Simple Vinegar and Spice Dressing: A blend of balsamic, red wine, or apple cider vinegar with dried herbs like oregano and a dash of garlic powder creates a sharp, flavorful, and calorie-free dressing. A small splash of water can help distribute the flavors evenly.
Herb-Infused Water: While it sounds simple, infusing water with fresh herbs like mint, basil, or cilantro can create a surprisingly refreshing and calorie-free spritz for your salad. This is ideal for salads with flavorful ingredients that don't need a heavy dressing.

Creating Your Own Low-Calorie Vinaigrette

Making your own vinaigrette at home is the best way to control both calories and ingredients. The basic formula involves a vinegar base, a small amount of oil (which can be diluted), and seasonings.

Start with the base: Choose your favorite vinegar, such as balsamic, apple cider, or white wine vinegar. Lemon or lime juice can also serve as the acidic base.
Add flavor: Whisk in Dijon mustard, which also acts as an emulsifier to keep the dressing from separating. Add finely minced garlic, a small amount of honey or maple syrup for sweetness, and salt and pepper to taste.
Incorporate a little oil: Use a high-quality extra virgin olive oil, but use less than a traditional recipe calls for. A 3:1 ratio of vinegar to oil is a good starting point for a lighter dressing. For an even lower-calorie option, use chicken or vegetable stock to replace some of the oil.
Finish with herbs: Fresh herbs like parsley, chives, or dill add a huge burst of flavor for minimal calories.

Low-Calorie Creamy Options

For those who crave the texture of a creamy dressing, yogurt-based alternatives provide a satisfying solution with significantly fewer calories and less fat than mayonnaise-based dressings.

Greek Yogurt Ranch: Mix plain, non-fat Greek yogurt with garlic powder, dried dill, onion powder, and a splash of milk or water to thin. This offers a thick, creamy texture with added protein and probiotics.
Avocado and Lime Dressing: Blending avocado with lime juice and a little water creates a naturally creamy, dairy-free dressing rich in healthy fats.

Comparison of Salad Dressing Options


Dressing Type	Average Calories (per 2 tbsp)	Key Ingredients	Pros	Cons
Homemade Vinegar & Herb	<10	Vinegar, herbs, spices	Virtually calorie-free, full control, fresh flavor	Can be less rich, requires preparation
Walden Farms Zero Calorie	0	Vinegar, spices, artificial sweeteners	No calories, convenient, wide flavor range	Flavor can be artificial, contains additives
Light Vinaigrette (Homemade)	30-50	Vinegar, small amount of oil, mustard	Better flavor than zero-cal, natural ingredients	Contains some calories from oil
Greek Yogurt Based	35-50	Greek yogurt, herbs, spices	Creamy texture, high in protein, lower fat	Contains dairy, more calories than oil-free
Store-Bought Creamy (e.g., Ranch)	140+	Mayonnaise, buttermilk, oils	Rich, familiar flavor, very convenient	High in calories, fat, and sodium

Making Healthy Choices Easier

Beyond the specific dressing, there are simple strategies to further reduce the calorie impact. Consider using a small spray bottle for applying oil and vinegar instead of pouring. This provides a light, even coating with less product. When using store-bought dressings, diluting them with extra vinegar or lemon juice can cut calories nearly in half without sacrificing the flavor base.

Conclusion

The absolute lowest calorie salad dressing is a homemade oil-free version using vinegar, herbs, and spices. However, excellent low-calorie and zero-calorie commercial alternatives, such as those from Walden Farms, are also readily available. For those who prefer a thicker texture, Greek yogurt-based dressings offer a protein-rich, satisfying option with a fraction of the calories found in traditional creamy versions. By being mindful of your choices and using a light touch, you can enjoy a flavorful salad without derailing your health goals. For a variety of low-calorie and diet-specific recipes, check out this great resource: Healthy Salad Dressing Options For Every Diet.

Lists and Examples

Homemade Dressing List:

Lemon Herb Vinaigrette: Lemon juice, white wine vinegar, fresh oregano, garlic, salt, pepper.
Apple Cider Vinaigrette: Apple cider vinegar, Dijon mustard, a touch of maple syrup, onion powder.
Creamy Greek Yogurt Dressing: Non-fat Greek yogurt, lemon juice, dill, garlic powder.

Store-Bought Dressing List:

Bolthouse Farms Italian Vinaigrette: 25 calories per 2 tbsp.
Bragg Organic Apple Cider Vinaigrette: 80 calories per 2 tbsp, made with whole ingredients.
Walden Farms Zero Calorie Dressings: 0 calories, various flavors.

Frequently Asked Questions

At most restaurants, your safest bet for the lowest calorie option is a simple oil and vinegar dressing. Often, you can request plain balsamic or red wine vinegar with a small amount of oil on the side to control the portion size and calorie count yourself.

While balsamic vinaigrette is a great low-calorie choice, especially when made at home with less oil, an oil-free vinaigrette is technically lower in calories. Some store-bought versions of balsamic vinaigrette can contain more oil and sugar, increasing the calorie count.

Zero-calorie dressings can be a great tool for managing calorie intake, but their healthfulness depends on the specific ingredients. Many rely on artificial sweeteners and additives. Reading the label for ingredients is always a good practice.

To make a simple low-calorie dressing, whisk together an acidic base like vinegar or lemon juice with a small amount of Dijon mustard to emulsify, a touch of sweetener, and a variety of herbs and spices. You can use vegetable or chicken stock to thin it out instead of all oil.

A creamy, low-calorie alternative can be made by using a base of non-fat Greek yogurt, which is higher in protein and lower in fat than mayonnaise or sour cream. You can season it with herbs and spices for a ranch-style flavor.

A simple olive oil and vinegar dressing is a healthy, low-calorie choice, but the amount of oil used is key. Olive oil, though healthy, is calorie-dense. A dressing with a high vinegar-to-oil ratio, or one that uses a minimal amount of oil, is lower in calories.

You can significantly reduce the calories of a store-bought dressing by diluting it. A common trick is to add extra vinegar or lemon juice to the bottle and shake well. This stretches the dressing and lowers the per-serving calorie count.