How much energy in dressings?

Salad is a great meal, made more delicious with dressing. But the type and amount you use can add a surprising amount of extra kilojoules. Tap into expert advice for your dressing decision.

Salad dressings can be broadly categorised into two main types: creamy and vinaigrette. Creamy dressings like ranch, Caesar, and blue cheese can be higher in saturated fat, and a two-tablespoon serving can clock in at around 650-800 kilojoules. A classic vinaigrette may offer a lighter alternative. Made with oil and vinegar (or lemon juice), a two-tablespoon serving might contain between 70–150 kJ. However, the actual kilojoule count can vary significantly based on ingredients and serving size.

Crack the label code

Ingredients list

Scan the ingredients for high-kilojoule components like cheese or sugar. Aim for natural ingredients and minimal additives.

Fat content

Some dressings play a role in improving the absorption of fat-soluble nutrients, such as vitamins A, D, E, and K, so a fat-free salad dressing is not always the best choice. A dressing made with extra-virgin olive oil not only helps you absorb certain nutrients, but also offers heart-healthy fats. Creamy dressings may have higher saturated fat levels, which can impact heart health. Less than 8g saturated fat per 100ml (less than 1.6g per 20ml serve) is a good choice.

Sugar

The World Health Organization suggests we limit the amount of free sugars in our diet to a maximum of 5 per cent of our energy, which means around 26g in an 8700kJ day, or around five teaspoons. Often, when the fat in dressings is reduced, the sugar is increased to provide flavour. A little sugar is fine but keep it to a minimum. We recommend choosing dressings with 15g or less sugar per 100ml (3g per 20ml serve).

Sodium

The sodium content varies enormously in dressings. If you have high blood pressure, lowering your sodium intake is especially important. We recommend choosing dressings with 1000mg or less sodium per 100ml (less than 200mg per 20ml serve).

What to look for on the label

➜ Less than 1000kJ per 100ml
➜ Less than 8g sat fat per 100ml
➜ Less than 1000mg sodium per 100ml
➜ Less than 15g sugar per 100ml