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Light salad dressing Calories
Low-calorie salad dressing
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 tablespoon (medium) of Light salad dressing (30 g) has 36 calories. That works out to 120 calories per 100 g. It contains 4.8 g of carbs, 0.2 g of protein, 1.5 g of fat and 0.1 g of fiber. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Light salad dressing Nutrition Facts
Selected: 2 tablespoon (medium) · 30 g
36
KCAL / 30G
Carbs
4.8g
· 2% DV
Protein
0.2g
· 0% DV
Fat
1.5g
· 2% DV
Fiber
0.1g
· 0% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 57% · Protein 2% · Fat 41%
Light salad dressing nutrition facts table · 2 tablespoon (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 36 kcal | |
| Total fat | 1.5 g | 2% |
| Saturated fat | 0.24 g | 1% |
| Trans fat | 0 g | |
| Sodium | 195 mg | 8% |
| Total carbohydrate | 4.8 g | 2% |
| Fiber | 0.1 g | 0% |
| Protein | 0.2 g | 0% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Tablespoon of Light salad dressing?
| Serving | Amount | Calories |
|---|---|---|
| 1 tablespoon (medium) | 15 g | 18 kcal |
| 1 teaspoon (small) | 5 g | 6 kcal |
| 1 serving (small) | 20 g | 24 kcal |
| 2 tablespoon (double) | 30 g | 36 kcal |
| 1 serving (medium) | 35 g | 42 kcal |
| 3 tablespoon (triple) | 45 g | 54 kcal |
| 0.25 cup (quarter) | 60 g | 72 kcal |
| 100 g | 100 g | 120 kcal |
| ½ cup (half) | 120 g | 144 kcal |
Calculated from 120 calories per 100 g.
Frequently Asked Questions About Light salad dressing
What is light salad dressing made of?
Light salad dressing commonly combines vinegar or citrus juice, water, seasonings and a smaller amount of oil than a standard dressing. Some versions use yogurt, starches or sweeteners for texture and flavor, so ingredients vary by recipe and product.
Is light salad dressing healthier than regular dressing?
Light salad dressing can be a useful choice if you want less oil in your meal, but “light” does not automatically mean more nutritious. Some varieties contain added sugar or salt, and the ingredients differ between products.
How do you make light salad dressing at home?
Whisk lemon juice or vinegar with mustard, herbs and a little water to make a simple light salad dressing. Add a small amount of olive oil for a smoother taste, or plain yogurt for a creamy version.
Does light salad dressing help with weight loss?
Light salad dressing does not cause weight loss on its own. Replacing a richer dressing with a lighter one can reduce the energy in a salad, but using a large amount can offset that difference.
Does light salad dressing contain sugar?
Some light salad dressings contain sugar or another sweetener, while others do not. Sweet-and-sour and fruit-flavored varieties may use sweeteners to balance the acidity, so the amount depends on the recipe.
Does light salad dressing taste different from regular dressing?
Yes, light salad dressing can taste less rich because it often contains less oil than regular dressing. Some versions are thinner or tangier, while herbs, mustard or yogurt can add back flavor and body.
How long does light salad dressing last after opening?
Keep opened light salad dressing refrigerated unless its packaging gives different instructions, and close the cap firmly after each use. Homemade dressing, especially a yogurt-based one, should be refrigerated and used promptly.
Why does light salad dressing separate?
Light salad dressing can separate because its oil and water-based ingredients do not stay blended while sitting. This is common and does not by itself mean the dressing has spoiled; shake or stir it before serving.
Can you use light salad dressing as a marinade?
Yes, light salad dressing can flavor chicken, fish or vegetables as a marinade. If it is creamy or yogurt-based, scrape off excess before grilling because dairy ingredients can stick and brown quickly.
When should you add light salad dressing to a salad?
Add light salad dressing just before serving to keep leafy greens crisp. Toss it through gradually so the leaves are lightly coated, rather than letting the salad sit dressed for a long time.
Light salad dressing Vitamins & Minerals
Vitamins
Vitamin K
2.4µg · 2% DV
Vitamin E
0.24mg · 2% DV
B6
0.01mg · 1% DV
B1
0.01mg · 1% DV
Minerals
Sodium
195mg · 8% DV
Copper
0.01mg · 1% DV
Manganese
0.02mg · 1% DV
Phosphorus
4.5mg · 1% DV
Potassium ⭐
18mg · 1% DV
Light salad dressing Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Light salad dressing
To burn the 36 calories in 2 tablespoon (medium) (30 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Light salad dressing?
Light salad dressing is a ready-to-use condiment made to add flavour to salads with less oil than many traditional dressings. Recipes vary by brand, but it commonly combines water, vinegar or lemon juice, a smaller amount of oil and seasonings; some versions use other ingredients to give the dressing more body.
Its flavour is often tangy and its texture thinner than a creamy or oil-rich dressing. It works well tossed through leafy salads, spooned over cooked vegetables or served alongside a main meal. At 120 calories per 100 g, it is a relatively low-calorie option, though the amount you pour still matters. Pair it with fresh herbs and lemon for a brighter taste, or use it to dress a bean salad for a more substantial meal.
How Nutritious Is Light salad dressing?
Nutrient density
Low
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Low
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Light salad dressing Processed?
NOVA 3
Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Light salad dressing Contain Allergens?
No known major allergens
Which Diets Is Light salad dressing Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Light salad dressing Fat Profile
SATURATED
0.24g
MONOUNSATURATED
0.63g
POLYUNSATURATED
0.57g
Omega 6:3 ratio 18:1
Above the ideal 4:1 (18:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.