Salad dressing, russian dressing
Category: Fats & Oils Characteristics: Low Calorie
Nutrition Highlights
Serving Size
Calories
23
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 (%) |
|---|---|
| Carbohydrate | 18 (78.3%) |
| Fat | 5.8 (25.5%) |
| Protein | 0.3 (1.4%) |
| Total | 23 (100%) |
Serving: 1 tablespoon [16g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Water | 10 (65.0%) |
| Carbohydrate | 4.4 (27.6%) |
| Fat | 0.6 (4.0%) |
| Ash | 0.5 (2.9%) |
| Protein | 0.08 (0.5%) |
| Total | 16 (100%) |
Serving: 1 tablespoon [16g]
Benefits
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Low in calories which helps with weight management goals
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Contains healthy fats from olive oil which provides heart health benefits
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Source of vitamins and minerals from ingredients like tomatoes and onions
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Versatile and can be used to add flavor to salads and sandwiches while keeping calories low
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Contains antioxidants from ingredients like tomatoes which can help reduce inflammation
Risks
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High in sodium which can raise blood pressure. One serving contains around 300mg of sodium
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Contains sugar which provides empty calories and can contribute to weight gain if consumed in large amounts. One serving contains around 2g of sugar
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Made with vegetable oil which is high in omega-6 fatty acids. Eating too much omega-6 fatty acids relative to omega-3 fatty acids may increase inflammation
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Low in nutrients. Provides mostly calories but little nutritional value
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Claim of being low calorie is relative. While lower in calories than regular salad dressing, one serving still provides around 50 calories
Additional Information
Salad Dressing, Russian Dressing, Low Calorie: Nutritional Benefits and Risks
Salad dressings are a popular addition to salads, enhancing their taste and texture. Russian dressing, a tangy and creamy dressing, is one such option that adds a unique flavor profile to salads. When opting for a low-calorie version of Russian dressing, there are both nutritional benefits and risks to consider.
Nutritional Benefits:
1. Reduced Calorie Content: Low-calorie Russian dressing offers a significant advantage for individuals aiming to manage their weight or reduce calorie intake. By choosing a low-calorie version, you can enjoy the flavors of Russian dressing without compromising your calorie goals.
2. Flavorful and Satisfying: Adding Russian dressing to your salads can make them more enjoyable and satisfying. This can encourage you to consume more vegetables, ultimately increasing your overall nutrient intake. The taste of Russian dressing can help make salads more appealing, especially for those who find raw vegetables less palatable.
3. Source of Healthy Fats: Traditional Russian dressing is typically made with ingredients like mayonnaise and oil. While low-calorie versions may contain less fat, they can still provide a source of healthy fats. These fats are essential for nutrient absorption and help maintain healthy skin, hair, and cell function.
4. Vitamin and Mineral Content: Russian dressing often contains ingredients such as tomato paste, vinegar, and various herbs and spices. These ingredients can contribute to the dressing's vitamin and mineral content. For example, tomato paste is a good source of vitamin C, while vinegar can provide small amounts of minerals like potassium.
Nutritional Risks:
1. High Sodium Content: One potential drawback of Russian dressing, even in its low-calorie form, is its sodium content. Many commercially available dressings, including Russian dressing, are high in sodium to enhance flavor and act as a preservative. Excessive sodium intake can contribute to high blood pressure and increase the risk of heart disease.
2. Added Sugars: Some low-calorie Russian dressings may contain added sugars to enhance taste. While the sugar content is generally lower than in regular dressings, it's still important to read the label and choose options with minimal added sugars. High sugar intake can lead to weight gain, inflammation, and increased risk of chronic diseases.
3. Limited Nutrient Variety: While Russian dressing can provide certain vitamins and minerals, it is important to remember that it is primarily a condiment. Relying solely on salad dressing for nutrient intake can limit the variety of nutrients obtained from other food groups. It is crucial to consume a well-balanced diet that includes a wide range of fruits, vegetables, whole grains, lean proteins, and healthy fats.
In conclusion, low-calorie Russian dressing can be a flavorful addition to salads, providing some nutritional benefits. It offers reduced calorie content, a source of healthy fats, and can make salads more enjoyable. However, it is essential to be mindful of the high sodium content and added sugars that may be present in some low-calorie options. As with any food product, moderation is key, and it is important to balance the intake of salad dressings with a variety of nutrient-dense foods for overall health and well-being.