Salad dressing, ranch dressing, regular
Category: Fats & Oils
Nutrition Highlights
Serving Size
Calories
65
Nutrient
% Daily Value*
*Daily Values are based on the reference caloric intake of 2,000 calories for adults and children aged 4+ years. Source: Food & Drug Administration
Calorie Sources
| Nutrient | Calories kcal (%) |
|---|---|
| Fat | 60 (93.1%) |
| Carbohydrate | 3.5 (5.5%) |
| Protein | 0.8 (1.2%) |
| Total | 65 (100%) |
Serving: 1 tablespoon [15g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Water | 6.9 (45.7%) |
| Fat | 6.7 (44.5%) |
| Carbohydrate | 0.9 (5.9%) |
| Ash | 0.4 (2.6%) |
| Protein | 0.2 (1.3%) |
| Total | 15 (100%) |
Serving: 1 tablespoon [15g]
Benefits
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Provides fat in the form of monounsaturated and polyunsaturated fatty acids which can contribute to heart health when consumed as part of an overall healthy diet and lifestyle
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Contains vitamins and minerals like vitamin A, vitamin E, vitamin K, calcium, and phosphorus which support overall health and development
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The buttermilk in ranch dressing can aid in digestion and may promote a healthy gut microbiome
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Can be a good source of protein and calories when consumed in moderation as part of balanced meals and snacks
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Ingredients like herbs, garlic and onion provide antioxidants and phytochemicals that may help reduce inflammation
Risks
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High in calories and fat. Ranch dressing is typically high in calories, with around 160 calories per 2 tablespoon serving. Much of this comes from fat, with around 15g of fat per serving
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High in sodium. Ranch dressing is also very high in sodium, with around 330mg per serving. This is a significant portion of the recommended daily limit and can raise blood pressure over time if consumed in large amounts
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Low in nutrients. While ranch dressing provides some vitamins and minerals, it is primarily empty calories from fat and sodium with little nutritional value. It provides few vitamins, minerals or fiber compared to the calories and fat
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May promote weight gain. The high calories and fat with little nutritional value can easily contribute to excess calorie intake and weight gain if consumed regularly as part of a calorie-dense diet
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Increased risk of heart disease. The saturated and trans fats in ranch dressing contribute to raised LDL cholesterol levels, a major risk factor for heart attacks and strokes when consumed regularly over many years
Additional Information
Salad dressing, specifically ranch dressing, is a popular condiment that adds flavor and enhances the taste of various salads and dishes. Ranch dressing is primarily made from a combination of buttermilk, mayonnaise, garlic, onion, herbs, and spices. It is important to note that the nutritional benefits and risks of ranch dressing can vary depending on the brand and specific ingredients used. However, in general, here are the primary attributes, as well as the potential benefits and risks associated with regular ranch dressing:
Nutritional Benefits:
1. Source of Healthy Fats: Ranch dressing typically contains mayonnaise or oil, which provides a source of healthy fats. These fats are essential for the absorption of fat-soluble vitamins (A, D, E, K) and help maintain healthy skin, hair, and hormone production.
2. Vitamin K: Some ranch dressings contain herbs such as parsley or dill, which are rich in vitamin K. Vitamin K is vital for blood clotting, maintaining bone health, and supporting heart health.
3. Flavor and Increased Vegetable Consumption: Ranch dressing can make salads and raw vegetables more appealing, encouraging individuals to consume more nutrient-rich vegetables. This can contribute to a well-rounded and balanced diet.
Nutritional Risks:
1. High Calorie Content: Ranch dressing is often high in calories due to its fat content. Just one tablespoon of regular ranch dressing can contain around 70-90 calories, which can quickly add up if large amounts are used. Overconsumption of calories can contribute to weight gain and associated health problems.
2. High in Saturated Fat and Sodium: Ranch dressing typically contains mayonnaise, which can be high in saturated fat. High intake of saturated fat is linked to an increased risk of heart disease. Additionally, many commercial ranch dressings are high in sodium, which can contribute to high blood pressure and other cardiovascular issues.
3. Low Nutrient Density: While ranch dressing can enhance the flavor of salads and vegetables, it does not provide significant nutrients on its own. It is important to balance the use of ranch dressing with a variety of other nutrient-dense foods to ensure a well-rounded diet.
Tips for Healthier Choices:
1. Portion Control: Be mindful of the amount of ranch dressing used, as it is calorie-dense. Consider measuring out a serving size or using a lower-calorie alternative, such as a light or reduced-fat version.
2. Homemade Options: Making your own ranch dressing allows you to control the ingredients and reduce the amount of saturated fat and sodium. You can use Greek yogurt or low-fat mayonnaise as a base and add fresh herbs and spices for flavor.
3. Seek Healthier Alternatives: Look for ranch dressings labeled as "low-fat," "light," or "reduced calorie." These options often contain fewer calories and less fat and sodium compared to regular ranch dressings.
In conclusion, regular ranch dressing can provide flavor to salads and vegetables, but it is important to be mindful of its high calorie, saturated fat, and sodium content. Moderation and making healthier choices can help individuals enjoy the taste of ranch dressing while maintaining a balanced and nutritious diet.