Salad dressing, italian dressing, commercial, reduced fat
Whole food · Fats and Oils
Photo: Wikipedia
This is a lighter, pourable vinaigrette-style dressing, typically a bright, tangy blend of vinegar, oil, herbs, and spices with a slightly thinner consistency than creamy dressings. It delivers a zesty, savory punch with a noticeable sweetness from added sugar. Nutritionally, it's a lower-calorie way to add significant flavor to salads, though its carbohydrate content comes almost entirely from sugar.
Calorie split: 2% protein · 39% carbs · 59% fat
↓ Full nutrition💚 Why it's loved
People adore its bright, zesty flavor profile that instantly livens up a simple bowl of greens, pasta salad, or grilled chicken. Its versatility makes it a go-to marinade, sandwich spread, or dip, embodying a casual, accessible approach to Italian-inspired flavor.
⚠️ Watch-outs & how to enjoy it better
The high sugar content (over 9g per 100g) can contribute to blood-sugar spikes if used liberally, and commercial versions are often high in sodium. To counteract this, practice strict portion control (stick to 1-2 tablespoons), and pair your dressed salad with a solid source of protein and healthy fats (like grilled chicken, chickpeas, or avocado) to slow sugar absorption and increase satiety.
Key benefits
- Provides a flavorful, low-calorie way to dress salads and vegetables.
- Can encourage consumption of nutrient-dense greens.
- Offers a convenient, shelf-stable flavor boost for meal prep.
- Reduced fat content compared to full-fat versions.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The 'Italian' in most commercial Italian dressing is a distinctly American invention; traditional Italian cuisine rarely uses bottled, emulsified dressings, favoring simple combinations of high-quality olive oil and vinegar.
Full nutrition (USDA data · scales with serving)
| Water | 80.1 g |
| Energy | 102 kcal |
| Energy | 425 kj |
| Protein | 0.39 g |
| Total lipid (fat) | 6.7 g |
| Ash | 2.8 g |
| Carbohydrate, by difference | 10.0 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 9.2 g |
| Sucrose | 0.57 g |
| Glucose | 3.5 g |
| Fructose | 5.0 g |
| Lactose | 0.00 g |
| Maltose | 0.00 g |
| Galactose | 0.00 g |
| Starch | 0.00 g |
| Calcium, Ca | 15.0 mg |
| Iron, Fe | 0.25 mg |
| Magnesium, Mg | 4.0 mg |
| Phosphorus, P | 12.0 mg |
| Potassium, K | 90.0 mg |
| Sodium, Na | 891 mg |
| Zinc, Zn | 0.06 mg |
| Copper, Cu | 0.02 mg |
| Manganese, Mn | 0.03 mg |
| Selenium, Se | 1.6 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.01 mg |
| Riboflavin | 0.01 mg |
| Niacin | 0.09 mg |
| Pantothenic acid | 0.00 mg |
| Vitamin B-6 | 0.06 mg |
| Folate, total | 3.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 3.0 ug |
| Folate, DFE | 3.0 ug |
| Choline, total | 3.3 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 1.0 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 7.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 12.0 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 4.3 mg |
| Vitamin E, added | 0.00 mg |
| Tocopherol, beta | 0.07 mg |
| Tocopherol, gamma | 4.6 mg |
| Tocopherol, delta | 1.2 mg |
| Tocotrienol, alpha | 0.00 mg |
| Tocotrienol, beta | 0.00 mg |
| Tocotrienol, gamma | 0.00 mg |
| Tocotrienol, delta | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 12.5 ug |
| Vitamin K (Dihydrophylloquinone) | 0.00 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.83 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.01 g |
| SFA 15:0 | 0.00 g |
| SFA 16:0 | 0.56 g |
| SFA 17:0 | 0.01 g |
| SFA 18:0 | 0.21 g |
| SFA 20:0 | 0.02 g |
| SFA 22:0 | 0.02 g |
| SFA 24:0 | 0.01 g |
| Fatty acids, total monounsaturated | 1.7 g |
| MUFA 14:1 | 0.00 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.01 g |
| MUFA 16:1 c | 0.01 g |
| MUFA 17:1 | 0.00 g |
| MUFA 18:1 | 1.7 g |
| MUFA 18:1 c | 1.7 g |
| MUFA 20:1 | 0.03 g |
| MUFA 22:1 | 0.00 g |
| MUFA 22:1 c | 0.00 g |
| MUFA 24:1 c | 0.00 g |
| Fatty acids, total polyunsaturated | 3.2 g |
| PUFA 18:2 | 2.8 g |
| PUFA 18:2 n-6 c,c | 2.8 g |
| PUFA 18:2 CLAs | 0.00 g |
| PUFA 18:3 | 0.46 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.44 g |
| PUFA 18:3 n-6 c,c,c | 0.02 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:2 n-6 c,c | 0.00 g |
| PUFA 20:3 | 0.00 g |
| PUFA 20:3 n-3 | 0.00 g |
| PUFA 20:3 n-6 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:4 | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Fatty acids, total trans | 0.02 g |
| Fatty acids, total trans-monoenoic | 0.00 g |
| TFA 16:1 t | 0.00 g |
| TFA 18:1 t | 0.00 g |
| TFA 22:1 t | 0.00 g |
| TFA 18:2 t not further defined | 0.01 g |
| Fatty acids, total trans-polyenoic | 0.01 g |
| Cholesterol | 0.00 mg |
| Phytosterols | 17.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.01 g |
| Threonine | 0.01 g |
| Isoleucine | 0.02 g |
| Leucine | 0.02 g |
| Lysine | 0.02 g |
| Methionine | 0.01 g |
| Cystine | 0.01 g |
| Phenylalanine | 0.01 g |
| Tyrosine | 0.01 g |
| Valine | 0.02 g |
| Arginine | 0.05 g |
| Histidine | 0.01 g |
| Alanine | 0.01 g |
| Aspartic acid | 0.03 g |
| Glutamic acid | 0.07 g |
| Glycine | 0.01 g |
| Proline | 0.01 g |
| Serine | 0.01 g |
FAQ
Is this the same as a classic vinaigrette?
Not exactly. While it's a vinaigrette in style (oil and vinegar base), commercial Italian dressing is typically pre-emulsified, sweeter, and contains added preservatives and flavorings like garlic powder, onion powder, and paprika for a consistent, shelf-stable product.
Why is there sugar in a savory dressing?
Sugar is added to balance the sharp acidity of the vinegar, round out the flavor, and appeal to a broad palate. In reduced-fat versions, it can also help compensate for the mouthfeel lost by using less oil.
Can I use this as a marinade?
Yes, it's excellent! The vinegar and salt help tenderize meat and vegetables, while the oil and herbs add flavor. Marinate for 30 minutes to a few hours in the refrigerator for best results.
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 1.02 kcal/g · 2% calories from protein · 0.0 g fiber · 9.2 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: 9.90 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.