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Oil-based dressing Calories
High-fat salad dressing
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 tablespoon (medium) of Oil-based dressing (30 g) has 135 calories. That works out to 450 calories per 100 g. It contains 1.8 g of carbs, 0.2 g of protein, 14.1 g of fat and 0.1 g of fiber. Its 1.8 mg of Vitamin E covers 12% of the Daily Value. Its glycemic index is 5 (low), so it raises blood sugar slowly.
Oil-based dressing Nutrition Facts
Selected: 2 tablespoon (medium) · 30 g
135
KCAL / 30G
Carbs
1.8g
· 1% DV
Protein
0.2g
· 0% DV
Fat
14.1g
· 18% 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 5% · Protein 1% · Fat 94%
Oil-based dressing nutrition facts table · 2 tablespoon (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 135 kcal | |
| Total fat | 14.1 g | 18% |
| Saturated fat | 1.95 g | 10% |
| Trans fat | 0.03 g | |
| Sodium | 195 mg | 8% |
| Total carbohydrate | 1.8 g | 1% |
| 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 Oil-based dressing?
| Serving | Amount | Calories |
|---|---|---|
| 1 tablespoon (medium) | 15 g | 68 kcal |
| 1 teaspoon (small) | 5 g | 23 kcal |
| 1 serving (small) | 20 g | 90 kcal |
| 2 tablespoon (double) | 30 g | 135 kcal |
| 1 serving (medium) | 35 g | 158 kcal |
| 3 tablespoon (triple) | 45 g | 203 kcal |
| 0.25 cup (quarter) | 60 g | 270 kcal |
| 100 g | 100 g | 450 kcal |
| ½ cup (half) | 120 g | 540 kcal |
Calculated from 450 calories per 100 g.
Frequently Asked Questions About Oil-based dressing
What is an oil-based dressing?
An oil-based dressing is a sauce made with oil combined with ingredients such as vinegar, citrus juice, herbs, or mustard. Vinaigrette is a common type, often served over leafy salads or used to flavor vegetables.
How do you make an oil-based dressing?
To make an oil-based dressing, combine oil with vinegar or lemon juice and seasonings, then whisk or shake until mixed. A sealed jar is a convenient way to blend the ingredients and make the dressing easy to pour.
Why does oil-based dressing separate?
Oil-based dressing separates because oil and vinegar or citrus juice do not naturally stay mixed. This is normal, not a sign that the dressing has spoiled; shake or whisk it again just before serving.
What is the oil-to-vinegar ratio for oil-based dressing?
A classic starting point for oil-based dressing is three parts oil to one part vinegar. Adjust the vinegar to taste if you prefer a sharper dressing, and taste the mixture before tossing it with the salad.
How do you keep oil-based dressing from separating?
To keep oil-based dressing together longer, whisk the oil in slowly while beating the vinegar and other ingredients. Mustard can help stabilize the mixture, but homemade dressing may still need a quick shake before serving.
Which oil is best for oil-based dressing?
Olive oil is a popular choice for oil-based dressing, especially when its flavor suits the salad. For a milder taste, use a neutral-flavored oil; the oil’s aroma and intensity will shape the finished dressing.
Should oil-based dressing be refrigerated?
Refrigerate homemade oil-based dressing, particularly if it contains fresh garlic, herbs, or other fresh ingredients. Olive oil may turn cloudy or thicken when chilled; let the dressing sit briefly at room temperature and shake it before using.
Can oil-based dressing be used as a marinade?
Yes, oil-based dressing can be used to marinate vegetables, meat, or fish. Its oil and seasonings add flavor to the surface; discard any marinade that has touched raw meat or fish rather than serving it as a sauce.
How do you make oil-based dressing less oily?
Make oil-based dressing less oily by replacing some of the oil with vinegar, citrus juice, or a little water. Add the dressing gradually and toss as you go, so the salad is coated without being drenched.
How long does homemade oil-based dressing last?
Homemade oil-based dressing is best used within several days when refrigerated in a clean, sealed container, especially if it includes fresh ingredients. Discard it if its smell or appearance changes noticeably.
Oil-based dressing Vitamins & Minerals
Vitamins
Vitamin E
1.8mg · 12% DV
Vitamin K
13.5µg · 11% DV
B1
0.01mg · 1% DV
Biotin
0.15µg · 1% DV
Minerals
Sodium
195mg · 8% DV
Copper
0.01mg · 1% DV
Manganese
0.02mg · 1% DV
Phosphorus
3.6mg · 1% DV
Potassium ⭐
11mg · 0% DV
Oil-based dressing Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Oil-based dressing
To burn the 135 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 Oil-based dressing?
Oil-based dressing is a pourable or spoonable condiment built around vegetable oil, often balanced with vinegar or citrus and seasoned with herbs, spices, or mustard. Recipes vary, from a simple oil-and-vinegar vinaigrette to richer, more seasoned blends. It is used across many cuisines to dress leafy salads, grain bowls, and vegetables.
The oil gives it a smooth, full-bodied feel, while acidic ingredients bring brightness. Toss it through a salad just before serving, or drizzle a little over roasted vegetables. It is high in fat, with little protein or fibre, so a modest amount can add plenty of flavour and richness. For a lighter-tasting dressing, increase the lemon juice or vinegar rather than adding more oil.
How Nutritious Is Oil-based 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 Oil-based 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 Oil-based dressing Contain Allergens?
No known major allergens
Which Diets Is Oil-based dressing Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Oil-based dressing Fat Profile
SATURATED
1.95g
MONOUNSATURATED
9g
POLYUNSATURATED
2.85g
Omega 6:3 ratio 21.3:1
Above the ideal 4:1 (21.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.