The Best Salad Dressing for Weight Loss: Healthy Salad Dressing Options for You to Try

July 1, 2024

If you’re on a journey to lose weight, bringing more salads into your diet is a game-changer. 

But what most people don’t know is that the right or wrong salad dressing can make or break your efforts.

Many store-bought dressings are loaded with unhealthy fats, sugars, and preservatives, which can totally sabotage the benefits of your healthy salad. 

In this blog, we’ll explore the best salad dressings for weight loss.


What to Look for in Healthy Salad Dressings

Salad dressings can add flavor, moisture, and nutrients to your salads, making them more tasty and satisfying.

But choosing the right dressing is essential for maintaining a healthy diet. 

When you’re at the salad dressing aisle, a good rule of thumb is to check the Nutrition Facts label and look for the following:


Low Calories

Most low-calorie salad dressings contain less than 50 calories per serving size (typically a tablespoon or two).

Certain creamy dressings contain more calories vs. a vinaigrette or balsamic dressing.

But, you might not have to cut out your high calorie dressings as long as you pay attention to portion control.

For example, you can use a smaller serving of calorie-dense ranch dressing than you would a light vinaigrette.

We still recommend looking for a low-calorie dressing to more easily track your calorie count and macros, especially if you’re trying to lose weight.


Low in Sugar

Check the label for added sugars and choose options with less than 2 g per serving.


Low in Sodium

Even the healthiest salad dressings in the grocery store have some sodium in them.

This is from the spices and herbs that add flavor to your bowl of greens. 

Amounts can vary depending on your needs, but try to look for dressings with less than 200 mg per serving.


Made with Healthy Fats

Avoid dressings with trans fats or hydrogenated oils. 

Instead, look for those made with extra-virgin olive oil, avocado oil, or flaxseed oil, which include good fats and nutrients.


Includes Natural Ingredients and Few Preservatives

The best salad dressings are made with real, natural ingredients, with as few preservatives as possible. 

Many store-bought salad dressings include some preservatives, as they help the dressing last longer on the shelves and in your refrigerator.

Some preservatives are healthier and more natural than others, such as vinegar and lemon juice.


The Best Salad Dressings for Weight Loss

Simple Girl

Simple Girl is our favorite salad dressing at Lifelong Metabolic Center. We use it for the first 3 phases of our weight loss program and recommend it for the 4th phase.

It’s low in calories, sugar, and sodium. It also contains healthy fats and is made with natural high-quality ingredients.



Annie’s Organics is a brand known for its clean ingredients that aren’t touched by pesticides or other unnatural chemicals.

It’s also known to have some of the healthiest options when it comes to store bought dressings.



Easily confused with Simple Girl but just as delicious. 

Skinnygirl is another brand that helps you dress your salad with fewer calories, less sugar and sodium, and a dose of healthy fats.


Homemade Oil and Vinegar Dressing

You can make healthy salad dressings at home using different oils and vinegars.

Use oil (i.e., extra-virgin olive oil, avocado oil, or soybean oils) and choose to mix with apple cider vinegar, balsamic vinegar, or red wine vinegar. 

You can also add a dash of pepper and/or salt to taste.

Regardless of the serving size and types of oils and vinegars used, you’ll want to use a ratio of 3 parts oil to 1 part vinegar. 

For example, if you use 1 tablespoon of oil, you’ll want to add 1/3 tablespoon of vinegar.



Choosing the best salad dressing for weight loss doesn’t mean sacrificing flavor. If you choose healthy store-bought options, you can enjoy delicious, satisfying salads that help you toward your weight loss goals. 

Experiment with different flavors and combinations to find your favorite go-to dressings, and enjoy the journey to a healthier you!

For additional assistance on how to find a healthy dressing for your needs, contact Dr. Amanda Borre at Lifelong Metabolic Center today.


Results May Vary: Causes for being overweight or obese vary from person to person. Whether genetic or environmental, it should be noted that food intake, rates of metabolism and levels of exercise and physical exertion vary from person to person. This means weight loss results will also vary from person to person. No individual result should be seen as typical. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.


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