Ranch Dressing: Nutritional Breakdown and Health Benefits

Carbohydrates

Ranch dressing has 129 calories and fewer than 1.8 grams of carbs in a two-tablespoon serving. Ranch dressing has 1.4 grams of sugar, but no fiber.

Normal dressing serving sizes vary. Before adding dressing to a salad, very few people measure it. Before adding dressing to a salad, very few people measure it. Adding more than two teaspoons of dressing to a restaurant salad enhances its flavor. Measuring dressing precisely as a shared dip can be challenging.

A Nutritional Breakdown

The nutrition may also differ depending on the kind of ranch dressing you purchase. The USDA’s nutrition information and those for Hidden Valley Ranch are extremely similar. Various brands, including Hidden Valley Ranch, produce yogurt-based and other types of ranch dressing.

Product labels provide the following nutritional data for a two-tablespoon serving of each brand. You’ll see that some brands differ significantly from one another. “Light” or “fat-free” dressings may have higher fat and calorie content than conventional brands. Always carefully study labels to determine which dressing is best for you.

Types Of Ranch Dressing

• These 45-calorie, 3-gram fat, 280 mg sodium, 3-gram carbohydrate, and 1-gram protein ranch dressing from Bolthouse Farms.
• Healthy Choice Power Dressing Creamy Ranch has 45 calories, 1.5g fat, 260 mg sodium, 7g carbs, and less than 1g protein per serving.
• Hidden Valley Ranch Light Buttermilk dressing has 70 calories, 5g fat, 310 mg sodium, 3g carbs, and 1g protein per serving.
• Hidden Valley Ranch Restaurant-Style Dressing, made with one cup mayonnaise and one cup buttermilk, has 65 calories, 5.2g fat per serving.
• Kraft Classic Ranch Dressing has 100 calories, 11g fat, 280 mg sodium, 2g carbohydrates, and 0g protein per serving.
• Kraft Fat-Free Dressing provides 50 calories, 0g fat, 220 mg sodium, 11g carbs, and 0g protein per serving.
• Litehouse Homestyle Ranch Dressing contains 120 calories, 12g fat, 230 mg sodium, 2g carbs, and 1g protein per serving.
• The ingredients of Marie’s Ranch Yogurt Dressing include 70 calories, 7g fat, 180 mg sodium, 2g carbs, and 1g protein.
• Marzetti Simply Dressed Ranch Dressing has 110 calories, 12g fat, 200 mg sodium, 1g carbs, and 1g protein per serving.

Ranch dressing does not have a glycemic index on file. However, the diet is probably quite low because it has relatively few carbohydrates.

Fats

Regular ranch dressing has 13.4 grams of fat. The fat consists of 2.1 grams of saturated fat, 7.7 grams of polyunsaturated fat, and 2.8 grams of monounsaturated fat. Lighter types of dressing could have three to seven grams of fat. There are also some brands of ranch dressing that don’t contain fat. 

Protein

Ranch dressing only contains about one gram of protein per serving, so it’s not a substantial source of the macronutrient. Using Greek yogurt while making your dressing at home might help it include more protein.

Minerals and Vitamins

A single serving of dressing contains few significant vitamins or minerals, except for vitamin K. Canola oil, a good source of vitamin K, is frequently the main ingredient in bottled ranch dressings. The body absorbs fat-soluble vitamin K along with dietary fat and stores it in adipose tissue.

A single serving of bottled ranch dressing contains 40.3 micrograms of vitamin K according to USDA data. Health authorities recommend 120 mcg of vitamin K daily for adult males and 90 mcg for adult females.

A ranch dressing produced with different ingredients might not have the same K content. Making dressing with mayonnaise and buttermilk provides less vitamin K than bottled dressing, roughly 22 mcg per tablespoon.

Ranch Dressing Health Advantages

Ranch dressing contains vitamin K, which may have some health benefits. Research suggests fresh ingredients like herbs and garlic in homemade ranch dressing may offer health benefits.

Firm Bones

Good bone health depends on vitamin K. An increased risk of osteoporosis exists if you are lacking in vitamin K. Supplementing with vitamin K may help maintain the health of bones in postmenopausal women, according to several studies.

However, consuming the nutrient through food might make other nutrients more beneficial to you. Add dressing to salads with leafy greens like kale and spinach to boost vitamin K, calcium, and minerals.

Potentially Guard Cardiovascular Health

A small body of research suggests that low vitamin K levels in the blood may raise the risk of coronary heart disease. Certain studies indicate that insufficient vitamin K causes the blood arteries supplying the heart to constrict and narrow. Researchers need to conduct further studies to understand the link between vitamin K and its benefits, as most current studies focus on supplementation.

May Lower the Chance of Vitamin K Insufficiency

Adults rarely have vitamin K deficiencies. Severe deficiencies, however, may cause hemorrhaging and bleeding or lower bone mineralization, which can result in osteoporosis. Eating vitamin K-rich foods supplies your body with the necessary amount for optimal function.

May Promote a Higher Intake of Vegetables

According to the most recent dietary guidelines, an individual consuming 2000 calories a day should have 2.5 cups of veggies daily. However, according to USDA surveys, the typical American barely eats 1.4 cups of vegetables a day.

Adding a salad dressing or dip to vegetables is one method to make them more appetizing. Ranch dressing is the most popular topping for greens and other vegetables, even if it’s not the healthiest option. It might make it easier for certain picky eaters to get the appropriate amount of veggies.

Other Potential Advantages

The components you choose to prepare homemade dressing could have certain advantages. For example, various cultures have long utilized garlic for its therapeutic properties. Additionally, scientists are looking into the possibility that certain garlic molecules can lower the risk of cardiovascular illnesses. Along with helping to lower excessive blood glucose levels, it may also have antitumor and anti-microbial properties. 

Currently, limited scientific data supports these claims, and the required amount of garlic for benefits remains unknown. Some herbs, like onion or dill, can also have some minor advantages.

Allergies

Anyone allergic to milk or dairy products should avoid consuming buttermilk, mayonnaise, and milk. Whether homemade, in a bottle, or in a powdered mix, these components are present in most ranch dressings. Dairy allergies can cause rashes, hives, itching, swelling, and in more severe cases, breathing difficulties, wheezing, or unconsciousness.

Before selecting a dressing, people who are allergic to soy or eggs should also look over the components. Mayonnaise, a staple of most ranch recipes, is made from eggs. Additionally, some bottled variations may contain soybean oil as their main ingredient.

Adverse Results

It is possible for vitamin K to counteract the anticoagulant effects of blood thinners such as Coumadin (warfarin). When taking anticoagulants, regularly consume vitamin K to help your doctor adjust your dosage based on your diet.

Additionally, vitamin K may conflict with other medicine, such as antibiotics, bile acid sequestrants (which lower blood cholesterol), and orlistat (which is used to lose weight; see alli and Xenical). It is wise to discuss any dietary adjustments you may need to make with your healthcare provider if you are taking any medications.

Ranch dressing is something you might want to limit if you’re watching how much salt you eat. Though not among the salad dressings with the highest sodium content, some brands have as much as 300 mg or more.

The American Heart Association recommends limiting our daily intake to 2,300 mg. For the majority of people, they recommend a daily maximum of 1,500 mg, particularly for individuals with high blood pressure. Therefore, depending on your target salt intake, a small amount of dressing would provide you with 10% to 20% of your daily requirement. Furthermore, a lot of the things we eat with ranch dressing—like salads, french fries, and wings—also contain a lot of sodium.

Ranch dressing may trigger symptoms if you have a lactose intolerance. Gas, bloating, diarrhea, cramps, and nausea are possible symptoms. Last but not least, the majority of well-known ranch dressing brands, such Hidden Valley, are gluten free. However, if you’re on a gluten-free diet, it’s a good idea to read the label before you buy.

Varieties

There must be a gazillion different kinds of ranch dressing on the shelf in your supermarket’s salad dressing section. There will be ranch dressings that are spicy, cucumber, bacon, avocado, dill, and more. Additionally, several brands produce ranch dressing without dairy.

There are low-fat and fat-free ranch dressings if you’re trying to reduce your intake of fat or calories. On these items, though, you should review the ingredients list and nutrition data label. To retain a creamy texture, some use substances like corn syrup. Furthermore, even while the dressing might not include any fat, it might nonetheless contain almost as many calories as a full-fat version.

Some brands offer powdered mixes so you can prepare your own dressing at home without having to supply your own herbs, if that’s your preference. Just add your own liquid components (yogurt, sour cream, mayonnaise, buttermilk, or milk).

When It’s Great

Throughout the year, supermarkets carry ranch dressing.

Food Safety and Storage

A bottle of ranch dressing should be refrigerated as soon as it is opened. Products have a “sell-by” date printed on them, and it is recommended that they be consumed within three weeks of that date. Commercial salad dressing typically keeps for one to three months when refrigerated after opening. It is not suggested to freeze ranch dressing. If you prepare a homemade salad dressing at home, store it in the refrigerator, and use it up in two weeks.

How to Get Ready

Using your preferred fresh ingredients, you can create your own ranch-style dressing at home. Just mix one cup of mayonnaise with one cup of regular, low-fat, fat-free, or buttermilk. Add your favorite herbs, such as tarragon, chives, dill, or fresh garlic, after that. If you don’t have any fresh herbs on hand, you can substitute dried herbs and powdered garlic or onion. Refrigerate for about an hour after mixing the ingredients to allow the flavors to meld.

Over a bed of crisp greens with tomatoes, cucumbers, and other vegetables, drizzle ranch dressing. Alternatively, you may use the dressing as a dipping sauce for crisp vegetables like celery, carrots, and peppers. Ranch dressing can be drizzled over baked potatoes, used as a buffalo wing dipping sauce, or even brushed on corn on the cob. Whatever cuisine you pair ranch dressing with gets a creamy, savory taste boost.