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Navigating the endless selection of salad dressings, whether online or in-store, can be overwhelming, especially when brands bombard you with “healthy” marketing claims. While you might think that salad dressing made to be poured over a salad is healthy, this isn’t always the case. In our helpful guide below, we’ll explain what makes a salad dressing healthy, highlight which ingredients to avoid and share our best nutritionist-approved picks. Whether you’re after a delicious, additive-free salad dressing or need options to suit your dietary preferences, GoodnessMe has got you covered.
Are salad dressings healthy?
The short answer is yes, a salad dressing can be healthy if it is made with real food ingredients.
Not all salad dressings are made the same and the nutritional value of a salad dressing can vary significantly from brand to brand and product to product. Some companies will use health-washing terms including 'low-fat', 'organic' and 'no added sugar' on their labels to trick us into thinking that their product is healthy when it could be loaded with additives.
Here at GoodnessMe, we understand how time-consuming it can be to stand in the grocery aisle reading every product’s ingredients and deciphering between food labels. That is why we have created a selection of salad dressings with our Nutritionists who pick apart and approve everything we sell online. Each of our healthy salad dressings is checked against our Real Food Code, - a super strict criteria to ensure everything is additive-free, all-natural, and, most importantly, delicious. You can trust that whether you choose from our salad dressing range, instant meals or healthy snacks you’re making an all-natural, better-for-you choice.
What makes a salad dressing healthy and what to avoid?
A healthy salad dressing is made from real foods or easily recognisable ingredients. Look for salad dressings made with high-quality ingredients such as 100% extra virgin olive oil (EVOO), Dijon mustard, organic vinegar, dried herbs and other all-natural ingredients.
If the list resembles a chemistry lab with numerous unrecognisable additives and numbers, it's best to avoid it. Unfortunately, there are quite a few common additives in salad dressings, including, but not limited to vegetable gums, MSG (commonly presented as a "flavour enhancer" or " monosodium glutamate 621"), food acids like citric acid and tartaric acid, sugars like high fructose corn syrup and added colours like riboflavin and caramel.
Don’t sweat the small stuff
While we prioritise products made with wholefood ingredients, we also understand that sometimes it isn’t always realistic. For example, industrial seed oil is an ingredient commonly found in salad dressings. While we generally avoid industrial seed oils, a small amount is acceptable. How do we know it’s in small amounts? The ingredients listed under the ingredient section are listed in descending order of what is most present in a product to least. We like to evaluate the product holistically and consider the overall ingredient list instead of nit-picking single ingredients. Ultimately, we aim to make healthy eating enjoyable, realistic, and free from stress!
5 healthy salad dressings
Looking for convenient, easy and additive-free salad dressings that use all-natural ingredients and taste delicious? We’ve curated a list of our GoodnessMe Nutritionist’s top picks that are available via our online shop.
Ozganics’ zingy green goddess salad dressing is perfect for drizzling over a bed of leafy greens, to marinate protein or as a bright-tasting dip. The best thing about this salad is that it is a great keto option for those on a low-carb diet. It's no wonder it’s been rated 5 stars out of 5 on our website!
Free from refined sugars, artificial sweeteners, and industrial seed oils, Undivided Food Co's Mediterranean dressing adds authentic Mediterranean flavour to your salads without any of the additives or nasties.
It’s often hard to find a better-for-you Caesar salad dressing however, Ozganics has turned the timeless Caesar salad dressing into a plant-based and keto-friendly alternative for everyone to enjoy. Delight in the creaminess and tangy flavour of Caesar dressing without missing the fish or yolks.
Fans of Bragg’s apple cider vinegar (ACV) will love this in their ginger and sesame salad or marinaded over your favourite protein. Packed with heart-healthy fats and antioxidants, this is an all-in-one flavour bomb and wellness booster!
Craving a spicy and tropical twist to your salad? Ozganics' mango and chilli dressing strikes the perfect, mouth-watering balance between sweetness and spice. Creamy but light in texture and taste. Why stop at drizzling this over salad, we love adding this on absolutely everything!
DIY Salad dressing
Looking to create a salad dressing at home? Here are our favourite pantry staples we always have at home to master a salad dressing in seconds! These essentials are foolproof and uncomplicated. Less time preparing and more time to nourish your body and do other things that are much more important.
- Oil: We recommend to always begin with a base of oil. We’re usually reaching for extra virgin olive oil as it’s a heart-healthy choice. Other options we’re quite fond of are: sesame oil for a little nuttiness, while hemp seed oil is a source of plant-based omega-3 fatty acids. The addition of oil is also beneficial as it aids in the absorption of vitamins A, vitamin D and other fat-soluble vitamins,
- Vinegar: Every chef or home cook will agree that no salad dressing is complete without vinegar or an acidic touch. It infuses salads with a bright, tangy flavour whilst helping to stabilise blood sugar levels and preventing those dreaded 3 PM energy slumps. Some of our top-rated products include Bragg’s organic apple cider vinegar, Every Bit Organic’s red wine vinegar, and Global Organic’s balsamic vinegar.
- Emulsifier: Not all emulsifiers are inherently bad, emulsifiers are ingredients that help to combine two ingredients that don’t ordinarily mix, like oil and vinegar. They also help to add a creamy mouth-feel to salad dressings. Some of our favourites include Ceres Organics’ Dijon or wholegrain mustard which adds depth to recipes, Carwari’s tahini which is a calcium-rich option, and Gevity Rx’s bone broth mayonnaise which caters to a more traditional creaminess in salad dressings.
- Flavourings: As a final touch, add flavour to your healthy salad dressing with honey, and maple syrup or spice it up with dried herbs and spices. We’re commonly reaching for oregano, sesame seeds and anything from Mingle or Extraordinary Foods that can stay in your pantry and last a long time.
Peta’s home-made recipe includes:
- 2 tbsps of extra virgin olive oil
- 2 tbsps balsamic vinegar
- 1 tsp of Dijon mustard
- 1 tsp of honey
- Pinch of salt and pepper
Salad dressings can turn a sad office lunch into a delicious meal, enticing us to eat more vegetables and whole grains which are filled with vitamins, fibre and other nourishment for our bodies. But, not all salad dressings are made the same.
Whether you're in search of a plant-based Caesar dressing, a low-carb green goddess dressing, or a sugar-free Asian dressing, GoodnessMe has an assortment of healthy salad dressings for you to pick from. Thanks to GoodnessMe’s nutritionists who approve every product, you can now find the right products for you, knowing you’ve made an all-natural, better-for-you choice.