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Oil-based salad dressing Calories
Oil-based dressing, high in fat
CALORIES
GI
POTASSIUM
FIBER
Quick answer
2 tablespoon (medium) of Oil-based salad dressing (30 g) has 135 calories. That works out to 450 calories per 100 g. It contains 1.8 g of carbs, 0.1 g of protein, 14.1 g of fat and 0.1 g of fiber. Its 2 mg of Vitamin E covers 13% of the Daily Value. Its glycemic index is 5 (low), so it raises blood sugar slowly.
Oil-based salad dressing Nutrition Facts
Selected: 100 g
450
KCAL / 100G
Carbs
6g
· 2% DV
Protein
0.3g
· 1% DV
Fat
47g
· 60% DV
Fiber
0.2g
· 1% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 5% · Protein 0% · Fat 95%
Oil-based salad dressing Vitamins & Minerals
Vitamins
Vitamin E
6.5mg · 43% DV
Vitamin K
35µg · 29% DV
B1
0.02mg · 2% DV
Vitamin C
1.5mg · 2% DV
Minerals
Sodium
650mg · 28% DV
Calcium
8mg · 1% DV
Magnesium
4mg · 1% DV
Iodine
1µg · 1% DV
How Nutritious Is Oil-based 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.
Oil-based salad dressing Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Oil-based salad dressing
To burn the 450 calories in 100 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.
Is Oil-based 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 Oil-based salad dressing Contain Allergens?
No known major allergens
Which Diets Is Oil-based salad dressing Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Oil-based salad dressing Fat Profile
SATURATED
6.5g
MONOUNSATURATED
30g
POLYUNSATURATED
9.5g
Omega 6:3 ratio 21.3:1
Above the ideal 4:1 (21.3:1).
Compare Oil-based salad dressing
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Frequently Asked Questions About Oil-based salad dressing
When should oil-based salad dressing be added to a salad?
Add it just before serving to help leafy greens stay crisp rather than wilt. For make-ahead salads, pack the dressing separately.
How long does oil-based salad dressing keep after opening?
Follow the storage instructions on the label; opened commercial dressings are commonly refrigerated. Homemade dressings, especially those with fresh garlic or herbs, should be used more quickly.
Can oil-based salad dressing be frozen?
Freezing is usually not ideal because the oil and water-based ingredients may separate after thawing and the texture can change. Making smaller, fresh batches is often a better option.
Why does oil-based salad dressing separate in the bottle?
Oil does not naturally stay mixed with vinegar, lemon juice, or water, so the ingredients separate as the dressing sits. Shake the closed bottle well before using it.
What foods pair well with oil-based salad dressing for a more balanced meal?
Use it with salads that include plenty of vegetables plus beans, eggs, chicken, fish, or tofu for a more satisfying meal. Its rich flavor also works well with whole grains, chickpeas, and lentils.
Does oil-based salad dressing help the body use nutrients from vegetables?
Yes, the fat in the dressing can support absorption of fat-soluble compounds in vegetables such as carrots, tomatoes, spinach, and peppers. A light coating is enough; a large amount is not necessary.
Is oil-based salad dressing the same as olive oil and lemon juice?
It can be a convenient alternative, but bottled dressings often contain added salt, sugar, acidity regulators, or flavorings. Olive oil with lemon juice or vinegar is a simpler option when you want more control over ingredients.
Is it okay to eat oil-based salad dressing every day?
It can fit into a daily eating pattern when used in a measured amount, but its rich fat content makes it easy to pour more than intended. Using a spoon and checking the label for sodium and added sugars can help.
Is oil-based salad dressing better before or after a workout?
A large amount right before exercise may feel heavy for some people, so keep it modest before training. After exercise, it can be part of a balanced meal that also includes protein and carbohydrate.
Is every oil-based salad dressing heart-healthy?
No. Having oil in a dressing does not automatically make it a heart-healthy choice; the type of fat, sodium content, and serving amount all matter. Options based mainly on unsaturated oils with short, recognizable ingredient lists are often preferable.
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Nutrition data compiled from USDA FoodData Central and scientific sources.