Let’s set the scene – you go out to a restaurant for lunch and are in the mood for something healthy. You flip the menu to scan salads and find one with a delicious-sounding creamy honey mustard dressing. While in theory, this is a very healthy meal, the reality is that the dressing massively lowers the nutritional value of the salad.
Typical salad dressings aren’t as healthy as you may think; in fact they can be loaded with hidden sugars, oils, and other unhealthy ingredients.
The good news is that there are many healthy salad dressing options to add flavor to your leafy greens. What should you avoid in salad dressings? What are the best brands?
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This article is co-authored by Kathlyn Carney and Catherine Power.
- Published On:
- Updated On: July 1, 2025
Summary:
- The healthiest salad dressings are made with real, minimally processed ingredients and healthy fats.
- Best Brands = Primal Kitchen, Mother Raw
Table of Contents
Why Typical Salad Dressings Aren’t As Nutritious as You Think
Store-bought salad dressings often contain a range of hidden ingredients that can negatively affect your health – even in something as seemingly wholesome as a salad. These ingredients can include hidden sugars, industrial seed oils, common additives, and other inflammatory ingredients.
These ingredients are often masked with alternate names on food labels, making it all too easy to skim over the unfavorable additives and reach for flavor-enhancing dressings without a second thought. But we know how important it is to remain conscious of what you’re consuming, and salad dressing is no exception.
Here’s a breakdown of the most concerning ingredients that could be masked in your dressing labels:
Hidden Sugars
Many dressings are loaded with added sugars to enhance flavor. These sugars often appear under less obvious names such as:
- High-fructose Corn Syrup
- Sucrose
- Dextrose
- Barley Malt
- Maltose
- Rice syrup
- Corn syrup
Consistent and excessive sugar intake can contribute to insulin resistance, weight gain, inflammation, and even non-alcoholic fatty liver disease. Be very wary if the first, second, or third ingredient on the salad dressing label is sugar! A low-sugar food is considered 5 grams or less of sugar per serving. [1,2,3,4,5,6]
Seed Oils and Vegetable Oils
Common oils like soybean, canola, sunflower, and palm oil are heavily processed and high in omega-6 fatty acids. While our bodies need some omega-6, too much (especially in the absence of omega-3s) promotes chronic inflammation, which is linked to heart disease, arthritis, obesity, and cancer. These oils are often extracted using chemical solvents like hexane and stripped of nutrients in the refining process. [1,2,3,4,5,6]
Additives and Thickeners
To improve texture and shelf life, manufacturers often use synthetic additives that may irritate the gut or trigger immune responses. Salad dressings also often include thickener agents to create a thick, creamy texture.
Common additives that can be found in salad dressings are:
Inflammatory Ingredients & Preservatives
But we’re not finished yet. There are several other chemicals that can be found in dressings that are known to trigger inflammation or cause other adverse effects.
A few of those are:
- MSG (Monosodium Glutamate) – A flavor enhancer linked to headaches, neuron damage, and metabolic issues – see our article to determine if your body can tolerate small amounts of MSG in food. It can also be disguised under names like hydrolyzed vegetable protein.
- Read More about MSG here: MSG: Is It Bad For You? Monosodium Glutamate Explained
- Phosphoric acid – Can be irritating to the GI tract, and ingestion may lower calcium levels in the body.
- Calcium disodium EDTA – Used to preserve freshness but linked to kidney damage, allergic reactions, and mineral depletion.
- Disodium guanylate and disodium inosinate – Often used with MSG and not suitable for those with gout or vegans. [1,2,3,4,5,6]
GMOs
Unless labeled organic or non-GMO, most salad dressings contain ingredients derived from genetically modified crops like corn, soy, and canola.
These ingredients—such as GMO oils, modified starches, and corn-based sweeteners—raise health and environmental concerns. It’s always a good idea to avoid GMOs however you can, and be extremely conscious that they don’t sneak into your afternoon caesar salad. [1,2,3,4,5,6]
Artificial Colors and High Sodium
Colorings like caramel color, Yellow 5, and Yellow 6 are often added to salad dressings for visual appeal, but have been linked to both behavioral and allergen issues. Excess sodium found in salad dressings can contribute to high blood pressure and fluid retention. Many dressings exceed the daily sodium recommendation in just a couple of tablespoons. [1,2,3,4,5,6]
What Makes Salad Dressing Truly Healthy?
The healthiest salad dressings are made with real, minimally processed ingredients and healthy fats. Skip the fat-free and ultra-processed varieties.
If you’re buying bottled dressing, always read the label – check for added sugar, daily value of sodium, oil quality, and unnecessary additives. Or better yet, whip up a quick homemade dressing for maximum control over what you’re putting on your salad.
Key Ingredients to Look For in Salad Dressings
Choose dressings made with simple, whole-food ingredients such as:
- Healthy oils like extra virgin olive oil (EVOO) and avocado oil
- Flavorful vinegars such as balsamic vinegar, apple cider vinegar, or red wine vinegar
- Fresh herbs and spices like mint, dill, cilantro, and thyme
- Lemon juice or mustard for flavor and tang
The Importance of Low Sugar and Quality Fat
Excess sugar in salad dressings, often hidden under names like high fructose corn syrup, dextrose, or maltose, can lead to blood sugar spikes, weight gain, and increased inflammation.
We recommend trying to choose dressings with less than 5g of added sugar per serving. If you can, try to choose dressings that are sweetened with coconut sugar, maple syrup, or honey.
Healthy fats like those from EVOO or avocado oil support nutrient absorption (especially fat-soluble vitamins like A, D, E, and K), improve satiety, and offer anti-inflammatory benefits.
Despite popular belief, you actually may want to steer clear of fat-free dressings because they often replace fat with added sugar, salt, and chemical thickeners, making them a poor nutritional tradeoff. [4,7,8,9]
Best Store-Bought Healthy Salad Dressings (Low-Sugar, Seed-Oil Free)
Before re-evaluating your shelf of salad dressings in the fridge and heading to the grocery store to restock with healthier options, it’s important to know what you’re looking for.
The best healthy salad dressings are not hard to find; you just need to familiarize yourself with the right brands and ingredients.
- Why They’re The Best
- No seed oils, soybean oil, or canola oil
- No cane sugar, corn syrup, or artificial sweeteners
- No gums
- Uses organic ingredients
- Example Ingredients (Italian Vinaigrette): Water, Organic Extra Virgin Olive Oil, Avocado Oil, Organic Red Wine Vinegar, Sea Salt, Organic Lemon Juice Concentrate, Organic Onion Powder, Organic Black Pepper, Organic Basil, Organic Garlic Powder, Organic Oregano, Konjac, Organic Crushed Red Chile Pepper, Organic Thyme
- Where to Buy
-
- Kroger
- Sprouts Farmers Market
- CVS
- Tom Thumb
- Target
- Walmart
- Albertsons
- Natural Grocers
- Whole Foods Market
- Central Market
- Why They’re The Best:
- Uses organic ingredients
- No artificial ingredients or preservatives
- Soy and canola oil free
- No added sugar
- Nut-free for those with nut allergies
- Example Ingredients (Lemon Tahini Dressing): Filtered Water, Cold-Pressed Organic Extra Virgin Olive Oil, Organic Lemon Juice, Organic Apple Cider Vinegar, Organic Tahini, Organic Garlic, Sea Salt, Organic Mustard Flour, Organic Onion Powder, Organic Turmeric, Organic Black Pepper
- Where to Buy:
-
- Pavilions
- Sprouts Farmers Market
- Shop Rite
- Publix
- Whole Foods
Better Store-Bought Healthy Salad Dressings (Low-Sugar, Seed-Oil Free)
- Why They’re Better:
- Organic or Non-GMO
- No seed oils
- Added sugar is organic coconut blossom nectar and honey
- Example Ingredients (Vinaigrette Dressing): Bragg Organic Apple Cider Vinegar, Organic Extra Virgin Olive Oil, Organic Coconut Nectar, Sea Salt, Organic Garlic, Organic Onion, Organic Black Pepper
- Where to Buy:
-
- Kroger
- Whole Foods
- Tom Thumb
- Walmart
- Albertsons
- Natural Grocers
- Sprouts Farmers Market
- Why They’re Better:
- Seed oil free
- Refined sugar free
- No artificial flavors
- Small-batch crafted
- Example Ingredients (Classic Ranch): Avocado Oil, Water, Egg Yolks, Apple Cider Vinegar, Distilled Vinegar, Sea Salt, Garlic Powder, Lemon Juice Concentrate, Onion Powder, Parsley, Chives, Spice, Dill, Rosemary Extract, Xanthan Gum
- Where to Buy:
-
- Whole Foods Market
- H-E-B Stores
- Green Life Produce
- Why They’re Better:
- Seed oil free
- Made with high-quality 100% pure avocado oil
- Not organic, but free of added sugar
- Example Ingredients (Caesar Dressing): Avocado Oil, Pear Juice From Concentrate (Water, Pear Juice Concentrate), Water, Egg Yolks (Yolks, Salt), White Vinegar, Lemon Juice From Concentrate (Water, Lemon Juice Concentrate) Organic Parmesan Concentrate (Organic Parmesan Cheese [Pasteurized Milk, Cultures, Salt, Enzyme], Water, Sea Salt), Sea Salt, Garlic Powder, Organic Buttermilk Powder (Organic Skim Milk, Lactic Acid, Starter Culture), Black Pepper, Anchovy Paste (Anchovies, Salt, Olive Oil), Tamarind Seed Gum, Onion Powder, Citrus Fiber, Celery Seed
- Where to Buy:
- Target
- Sprouts
- Amazon
- Thrive Market
Homemade Healthy Salad Dressing Recipes
Wanting to make your own healthy salad dressings at home? It’s a lot easier than you think, and we can even help set you up for success.
Check out some of our favorite salad dressing recipes made with quality oils and real food ingredients:
Simple Vinaigrettes Made With Olive Oil or Avocado Oil:
- 5 Minute Avocado Oil Salad Dressing – Darn Good Veggies
- Greek Salad Dressing – Dinner at the Zoo
- Easy Strawberry Vinaigrette Dressing – The Oregon Dietitian
- Easy Raspberry Vinaigrette, best homemade Raspberry salad dressing
- Warm Bacon Dressing Recipe – WonkyWonderful
- Easy Citrus Vinaigrette Salad Dressing Recipe – MOON and spoon and yum
Creamy Dressings Without Added Sugars:
- Easy Creamy Greek Yogurt Salad Dressing Recipe – Clara quick dinners
- Creamy Southwest Salad Dressing (with Greek Yogurt) – Mallory the Dietitian Dressings & More
- Creamy Greek Yogurt Ranch Dressing and Dip – The Kitchen Girl
- Creamy Tahini Dressing Recipe – Cookie and Kate
- Avocado Cilantro Lime Dressing – Profusion Curry
Dressings for Keto, Paleo, and Whole30 diets:
- Keto
- Paleo
- Whole30
Serving Size Tips
When adding dressing to your salad, it is important to make sure you look at the serving size on the ingredient labels.
You might think that a bottled dressing only has 230g of sodium or 4g of sugar, but then you may realize that you are pouring more than the serving size on your salad and ending up with a lot more sodium or sugar than you intended.
The typical serving size on a salad dressing label is 2 tablespoons. This is equivalent to the size of a ping pong ball, or enough to lightly coat your salad, if you do not have a measuring cup handy.
The bottom line is that you should remain mindful of exactly how much salad dressing you’re using. There should be just enough to add flavor to the dish, not drown it and risk losing nutritional value.
Low-Sugar Dressings That Actually Taste Good
If you are worried about your homemade dressing not being sweet or flavorful enough, there are natural sweeteners and many herbs and spices that you can add to make it taste delicious.
Here are some of our favorites to add to our dressing:
- Sweetness from natural ingredients
- Coconut sugar
- Coconut nectar
- Date / pure date syrup
- Muddled Fruit: apples, blueberries, pears, pomegranate seeds, raspberries, strawberries
- Maple syrup
- Honey
- Flavor-enhancing herbs and spices
- Basil
- Black pepper
- Dill
- Garlic
- Marjoram
- Mint
- Mustard powder
- Onion powder
- Oregano
- Parsley
- Red pepper flakes
- Sea salt
- Thyme
Dressing Pairings for Every Salad Type
The flavor and texture of your greens can guide you toward the best matching salad dressing. For example, bold greens like arugula or kale may pair best with sweet dressings that help balance out their bitter flavor profile.
Finding the right salad dressing pairing for your leafy greens enhances flavor and boosts the nutritional absorption of the dish. Plus, it’ll keep you coming back for more!
Here’s a breakdown of what works well for each type:
1. Arugula
- Flavor profile: Peppery and bold
Best dressings: Sweet dressings like honey balsamic, strawberry vinaigrette, or blueberry vinaigrette- Recommendation: Primal Kitchen Poppyseed
- Why: The sweetness balances arugula’s sharp, spicy bite.
- Additions to this salad: strawberries, candied nuts, pickled onion, and grilled chicken
2. Romaine & Iceberg Lettuce
- Flavor profile: Crisp and mild
- Best dressings: Rich and creamy dressings like Caesar, blue cheese, ranch, or thousand island
- Recommendation: Primal Kitchen Caesar, Primal Kitchen Cilantro Lime, Mother Raw Caesar, SideDish Classic Ranch
- Why: Their neutral flavor and crunchy texture stand up well to heavier, creamy dressings.
- Additions to this salad: hard-boiled egg, crispy chickpeas, shaved carrots, sliced radishes
3. Spring Mix / Mixed Greens
- Flavor profile: Tender and slightly bitter
- Best dressings: Fruity vinaigrettes like raspberry or nectarine vinaigrette
- Recommendation: Primal Kitchen Italian
- Why: The bright, tangy sweetness of the fruit complements the delicate greens.
- Additions to this salad: Cranberries, pecans, red onion, quinoa, and baked salmon
4. Kale
- Flavor profile: Tough, earthy, and bitter
- Best dressings: Hearty, creamy dressings like ranch, tahini, or lemony Caesar
- Recommendation: Primal Kitchen Ranch, Primal Kitchen Green Goddess, Mother Raw Roasted Garlic Caesar, Mother Raw Lemon Tahini, SideDish Miso Caesar
- Why: Rich dressings help soften kale and balance its bitterness.
- Additions to this salad: Roasted sweet potato, caramelized onion, diced apples, toasted almonds, steak
5. Spinach
- Flavor profile: Mild and slightly earthy
- Best dressings: Warm or sweet dressings like bacon vinaigrette or maple mustard
- Recommendation: Primal Kitchen Honey Mustard
- Why: Spinach pairs well with warm, comforting flavors and a hint of sweetness.
- Additions to this salad: Mandarin orange, toasted walnuts, grilled chicken, cucumber, red onions
6. Butter Lettuce (a.k.a. Bibb or Boston Lettuce)
- Flavor profile: Soft, delicate, and slightly sweet
- Best dressings: Citrus vinaigrette, herb vinaigrette, or light yogurt-based dressings
- Recommendation: Primal Kitchen Balsamic, Primal Kitchen Greek, Bragg Ginger & Sesame, SideDish Greek Vinaigrette
- Why: Light dressings preserve the gentle texture without overpowering.
- Additions to this salad: Cherry tomatoes, kalamata olives, feta, grilled shrimp, sunflower seeds, pomegranate seeds
7. Swiss Chard
- Flavor profile: Earthy with a slight bitterness
- Best dressings: Citrus (orange, lemon, lime) or tangy fruit vinaigrettes
- Recommendation: Mother Raw Japanese, Bragg Vinaigrette
- Why: Bright acids lift the earthiness and refresh the palate.
- Additions to this salad: Shredded carrot, cucumber, sliced pear, tofu, sesame seeds, cashews, crispy shallots
8. Little Gem
- Flavor profile: Crisp and slightly sweet
- Best dressings: Citrus vinaigrette
- Recommendation: Primal Kitchen Sesame Ginger, Mother Raw Lemon Garlic
- Why: A zesty citrus dressing brings out its sweetness and adds brightness.
- Additions to this salad: Shaved fennel, cherry tomatoes, mint, pine nuts, grilled chicken
9. Endive, Radicchio, and Watercress
- Flavor profile: Bitter and crisp
- Best dressings: Bold dressings like blue cheese, avocado, or Dijon vinaigrette
- Recommendation: Primal Kitchen Buffalo Ranch, Mother Raw Mediterranean, SideDish Honey Dijon, SideDish Creamy Sesame
- Why: Strong dressings help tame bitterness and add balance.
-
Additions to this salad: Celery slices, carrot ribbons, shredded chicken, hard-boiled egg, pumpkin seeds [10,11,12,13]
How to Elevate Your Salads
Just like with any meal, you want a balance of fat, fiber, and protein when eating a salad. Typically, salad dressings will provide your meal with some fat. The base of your salad will have some fiber, but we definitely want to add a little more where we can.
I would suggest adding some fresh fruit, like strawberries, blueberries, peaches, apples, or oranges/clementines to your greens if you want a sweeter salad.
If you prefer something less sweet, throw in some veggies, like carrots, snap peas, celery, cucumber, or radish – these will also give your dish an extra crunch.
Speaking of crunch, topping your salad with nuts and seeds can also be a great way to add some fat, fiber, and protein. Some of my favorites are pumpkin seeds, sunflower seeds, cashews, almonds, walnuts, and pecans. In terms of protein, you have lots of options: chicken, egg, steak, salmon, shrimp, tofu, or crispy chickpeas.
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Final Thoughts: Eat Clean Without Losing Flavor
To recap, salad dressings provide additional flavor to salads and truly elevate the taste profile of the greens. But there is more to salad dressings than meets the eye, and it’s important to know the right dressings that you’ll want to incorporate into your diet.
Let’s recap what to look for when choosing the healthiest salad dressing option:
- Pay attention to hidden ingredients that could detract from the nutritional value of the salad, such as seed oils, added sugars, artificial preservatives, and high sodium.
- Read your salad dressing labels carefully, and know what to look for.
- Choose real, clean ingredients like vinegar, lemon juice, and fresh herbs.
- Stay away from salad dressings that contain GMOs, additives, unhealthy fats, excess sugars, inflammatory ingredients, and preservatives.
- Don’t be afraid to make your own salad dressings with ingredients that feel good to you and your body. Try new salad recipes and begin the process of finding your new go-to greens!
- Pair with a purpose – match greens with dressings that will enhance their flavor profile, taste delicious, and keep you coming back for more. Be mindful and make nutrition enjoyable.
What’s your favorite salad dressing?
Let me know your thoughts and key takeaways in the comments below!
xoxo,
Want to read more? Check out our other articles here!
Other references on Healthy Salad Dressings from: HuffPost, Daily Health Post, Naturally Savvy, Bruce Bradley, Safe or Scary, Organic Authority, Julie Daniluk, Eat This, Real Simple, Eating Bird Food, Taste of Home, Me Plus Food, KitchenJournal, Food Republic
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Frequently Asked Questions – Best Healthy Salad Dressings - Low-Sugar, Seed-Oil Free
Click on the below FAQs to learn more about: Best Healthy Salad Dressings
A healthy dressing is low in added sugar and unhealthy fats, and made with whole ingredients like olive oil, vinegar, herbs, or yogurt.
Not always—some low-fat dressings are high in sugar or additives; healthy fats like olive oil help your body absorb nutrients.
Use fresh herbs, garlic, citrus juice, vinegar, or spices to boost flavor without adding fat or sugar.
Most homemade dressings last 1–2 weeks in the fridge, depending on the ingredients.
