Salad dressing, caesar dressing, regular
Whole food · Fats and Oils
Photo: Wikipedia
A rich, creamy emulsion of oil, egg yolk, lemon, and anchovy, Caesar dressing is a classic salad staple with a bold, savory, and tangy flavor profile. Its texture is luxuriously smooth and coating, designed to cling to crisp romaine lettuce. Nutritionally, it is a very high-fat condiment, with nearly 58 grams of fat per 100g, making it a dense source of calories and energy.
Calorie split: 2% protein · 2% carbs · 96% fat
↓ Full nutrition💚 Why it's loved
People love Caesar dressing for its complex, umami-rich flavor that transforms a simple salad into a satisfying, indulgent meal. Its creamy texture and savory depth make it a versatile and beloved companion for everything from grilled chicken to croutons.
⚠️ Watch-outs & how to enjoy it better
The primary downside is its extremely high fat and calorie density, which can contribute to weight gain if not portion-controlled. It also often contains significant sodium and can be a common allergen due to eggs, anchovies, or dairy (if cheese is added). To counteract this, use it sparingly as a flavor accent rather than a drenching, and pair it with a large volume of fiber-rich vegetables and a lean protein source like grilled chicken to create a more balanced, filling meal.
Key benefits
- Provides a high concentration of healthy monounsaturated fats from olive oil.
- Anchovies and egg yolks contribute small amounts of protein and essential minerals like calcium and selenium.
- The fat content helps the body absorb fat-soluble vitamins (A, D, E, K) from the vegetables it's served on.
- Adds significant flavor and palatability to raw vegetables, encouraging consumption of greens.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The original Caesar salad was created in Tijuana, Mexico, in 1924 by Italian-American restaurateur Caesar Cardini, who reportedly improvised it with the ingredients he had on hand during a busy Fourth of July rush.
Full nutrition (USDA data · scales with serving)
| Water | 34.3 g |
| Energy | 542 kcal |
| Energy | 2266 kj |
| Protein | 2.2 g |
| Total lipid (fat) | 57.9 g |
| Ash | 2.4 g |
| Carbohydrate, by difference | 3.3 g |
| Fiber, total dietary | 0.50 g |
| Total Sugars | 2.8 g |
| Calcium, Ca | 48.0 mg |
| Iron, Fe | 1.1 mg |
| Magnesium, Mg | 2.0 mg |
| Phosphorus, P | 19.0 mg |
| Potassium, K | 29.0 mg |
| Sodium, Na | 1209 mg |
| Zinc, Zn | 0.11 mg |
| Copper, Cu | 0.01 mg |
| Manganese, Mn | 0.04 mg |
| Selenium, Se | 1.6 ug |
| Vitamin C, total ascorbic acid | 0.30 mg |
| Thiamin | 0.01 mg |
| Riboflavin | 0.01 mg |
| Niacin | 0.04 mg |
| Pantothenic acid | 0.08 mg |
| Vitamin B-6 | 0.03 mg |
| Folate, total | 2.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 2.0 ug |
| Folate, DFE | 2.0 ug |
| Choline, total | 15.6 mg |
| Betaine | 0.50 mg |
| Vitamin B-12 | 0.03 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 9.0 ug |
| Retinol | 9.0 ug |
| Carotene, beta | 2.0 ug |
| Carotene, alpha | 1.0 ug |
| Cryptoxanthin, beta | 1.0 ug |
| Vitamin A, IU | 34.0 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 22.0 ug |
| Vitamin E (alpha-tocopherol) | 4.7 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 5.0 iu |
| Vitamin D (D2 + D3) | 0.10 ug |
| Vitamin K (phylloquinone) | 105 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 8.8 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 15:0 | 0.00 g |
| SFA 16:0 | 5.8 g |
| SFA 18:0 | 2.5 g |
| SFA 20:0 | 0.20 g |
| SFA 22:0 | 0.20 g |
| SFA 24:0 | 0.00 g |
| Fatty acids, total monounsaturated | 13.5 g |
| MUFA 14:1 | 0.00 g |
| MUFA 16:1 | 0.03 g |
| MUFA 18:1 | 13.3 g |
| MUFA 20:1 | 0.14 g |
| MUFA 22:1 | 0.00 g |
| MUFA 24:1 c | 0.00 g |
| Fatty acids, total polyunsaturated | 32.9 g |
| PUFA 18:2 | 29.0 g |
| PUFA 18:3 | 3.9 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:2 n-6 c,c | 0.00 g |
| PUFA 20:3 | 0.00 g |
| PUFA 20:4 | 0.01 g |
| PUFA 20:5 n-3 (EPA) | 0.01 g |
| PUFA 21:5 | 0.00 g |
| PUFA 22:4 | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.02 g |
| Cholesterol | 39.0 mg |
Amino acid profile (per 100g)
Estimated from Salad dressing, sesame seed dressing, regular — USDA does not publish this profile for Salad dressing.
| Tryptophan | 0.05 g |
| Threonine | 0.05 g |
| Isoleucine | 0.05 g |
| Leucine | 0.08 g |
| Lysine | 0.14 g |
| Methionine | 0.03 g |
| Cystine | 0.00 g |
| Phenylalanine | 0.09 g |
| Tyrosine | 0.10 g |
| Valine | 0.07 g |
| Arginine | 0.40 g |
| Histidine | 0.03 g |
| Alanine | 0.00 g |
| Aspartic acid | 0.00 g |
| Glutamic acid | 0.46 g |
| Glycine | 0.00 g |
| Proline | 0.00 g |
| Serine | 0.00 g |
FAQ
Is Caesar dressing high in calories?
Yes, it is very calorie-dense. At 542 kcal per 100g, a typical 2-tablespoon serving contains about 80-90 calories, almost entirely from fat.
Does Caesar dressing contain dairy?
Traditional Caesar dressing does not contain dairy, but many commercial versions and recipes include Parmesan cheese, which is a dairy product. Always check the ingredients list if you have a dairy allergy or intolerance.
Can I make a lighter version of Caesar dressing?
Yes. You can substitute some of the oil with Greek yogurt or blended silken tofu to reduce fat and add protein, or use a lighter oil like avocado oil and reduce the overall quantity used.
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 5.42 kcal/g · 2% calories from protein · 0.5 g fiber · 2.8 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: 41.69 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.