Creamy dressing, made with sour cream and/or buttermilk and oil, reduced calorie, fat-free
Whole food · Fats and Oils
Photo: Wikipedia
This is a light, tangy, and creamy dressing, typically a blend of cultured dairy like sour cream or buttermilk with vegetable oil, engineered to be fat-free and reduced-calorie. Its texture is smooth and pourable, offering a familiar, zesty flavor profile without the heavy richness of traditional versions. Nutritionally, it's a low-fat, moderate-carb option, with most of its calories coming from carbohydrates, including added sugars.
Calorie split: 5% protein · 73% carbs · 22% fat
↓ Full nutrition💚 Why it's loved
People love it for delivering the classic, comforting taste of creamy dressing—like ranch or blue cheese—while fitting into a lighter dietary framework. Its versatility makes it a go-to for salads, dips, and as a base for countless recipes, making healthy eating feel less restrictive.
⚠️ Watch-outs & how to enjoy it better
The fat-free formulation often relies on added sugars and thickeners like modified food starch or gums to mimic the mouthfeel of fat, which can lead to blood sugar spikes and a less satisfying texture. It may also contain high levels of sodium. To counteract this, pair it with high-fiber vegetables and a protein source like grilled chicken or chickpeas to slow digestion and balance the meal.
Key benefits
- Significantly lower in fat and calories than full-fat dressings.
- Provides a creamy texture and tangy flavor without the saturated fat.
- Can be a useful tool for portion control in calorie-conscious meal plans.
- Offers a dairy-based source of some calcium and protein, though in small amounts.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The 'buttermilk' in many modern creamy dressings isn't the traditional liquid left after churning butter; it's often cultured, low-fat milk made to mimic the tangy flavor and thick consistency.
Full nutrition (USDA data · scales with serving)
| Water | 74.7 g |
| Energy | 107 kcal |
| Energy | 448 kj |
| Protein | 1.4 g |
| Total lipid (fat) | 2.7 g |
| Ash | 1.2 g |
| Carbohydrate, by difference | 20.0 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 5.3 g |
| Calcium, Ca | 36.0 mg |
| Iron, Fe | 0.25 mg |
| Magnesium, Mg | 5.0 mg |
| Phosphorus, P | 77.0 mg |
| Potassium, K | 133 mg |
| Sodium, Na | 897 mg |
| Zinc, Zn | 0.18 mg |
| Copper, Cu | 0.00 mg |
| Selenium, Se | 1.6 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.01 mg |
| Riboflavin | 0.06 mg |
| Niacin | 0.04 mg |
| Vitamin B-6 | 0.02 mg |
| Folate, total | 6.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 6.0 ug |
| Folate, DFE | 6.0 ug |
| Choline, total | 16.0 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 1.0 ug |
| Retinol | 1.0 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 3.0 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 4.0 ug |
| Vitamin E (alpha-tocopherol) | 0.67 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 2.3 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.49 g |
| SFA 4:0 | 0.01 g |
| SFA 6:0 | 0.01 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.01 g |
| SFA 12:0 | 0.01 g |
| SFA 14:0 | 0.03 g |
| SFA 16:0 | 0.31 g |
| SFA 18:0 | 0.12 g |
| Fatty acids, total monounsaturated | 0.64 g |
| MUFA 16:1 | 0.01 g |
| MUFA 18:1 | 0.62 g |
| MUFA 20:1 | 0.01 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 1.4 g |
| PUFA 18:2 | 1.3 g |
| PUFA 18:3 | 0.17 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 0.00 mg |
FAQ
Is this dressing actually healthy?
It's a lower-calorie and lower-fat alternative to traditional creamy dressings, but 'healthy' is relative. It often contains added sugars, sodium, and thickeners. It's best used in moderation as part of a balanced diet, not as a health food.
Why does it have so much sugar if it's fat-free?
When fat is removed, manufacturers often add sugar, starches, and gums to restore the creamy texture and appealing flavor that fat provides. This is a common trade-off in many reduced-fat processed foods.
Can I use this as a dip?
Yes, it's commonly used as a dip for raw vegetables, chips, or as a topping for baked potatoes. However, be mindful of portion size, as the carbohydrates and sugars can add up quickly.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 1.07 kcal/g · 5% calories from protein · 0.0 g fiber · 5.3 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 6.74 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.