Salad dressing, italian dressing, commercial, regular
Whole food · Fats and Oils
Photo: Wikipedia
This is the classic, zesty vinaigrette you'll find in a bottle at almost any supermarket. It's a tangy, oil-based dressing with a bright, herby flavor and a slightly sweet finish, thanks to added sugar. Nutritionally, it's a calorie-dense fat source, providing over 21 grams of fat per 100 grams, but virtually no protein or fiber.
Calorie split: 1% protein · 20% carbs · 79% fat
↓ Full nutrition💚 Why it's loved
People love it for its perfect balance of tangy vinegar, savory herbs, and a hint of sweetness that can transform a boring bowl of greens. Its versatility makes it a go-to not just for salads, but also as a marinade for chicken or a dip for raw vegetables.
⚠️ Watch-outs & how to enjoy it better
Its high calorie and fat content can be a concern for those monitoring intake, and the added sugar (over 10g per 100g) can contribute to blood sugar spikes. To counteract this, use it sparingly (1-2 tablespoons per salad), pair it with a protein-rich main (like grilled chicken or chickpeas) to slow digestion, or opt for a homemade version with less sugar.
Key benefits
- Adds significant flavor to plain vegetables
- Contains monounsaturated fats from its oil base
- Quick and convenient for meal prep
- Can help increase absorption of fat-soluble vitamins (A, D, E, K) from salad greens
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The 'Italian' in this dressing is largely an American invention; in Italy, a similar simple vinaigrette is called 'salsa verde' or simply 'olio e aceto' (oil and vinegar), and rarely contains added sugar.
Full nutrition (USDA data · scales with serving)
| Water | 63.4 g |
| Energy | 240 kcal |
| Energy | 1005 kj |
| Protein | 0.41 g |
| Total lipid (fat) | 21.1 g |
| Ash | 3.0 g |
| Carbohydrate, by difference | 12.1 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 10.8 g |
| Sucrose | 0.53 g |
| Glucose | 4.4 g |
| Fructose | 5.8 g |
| Lactose | 0.00 g |
| Maltose | 0.00 g |
| Galactose | 0.00 g |
| Starch | 0.00 g |
| Calcium, Ca | 13.0 mg |
| Iron, Fe | 0.26 mg |
| Magnesium, Mg | 5.0 mg |
| Phosphorus, P | 15.0 mg |
| Potassium, K | 84.0 mg |
| Sodium, Na | 993 mg |
| Zinc, Zn | 0.07 mg |
| Copper, Cu | 0.02 mg |
| Manganese, Mn | 0.03 mg |
| Selenium, Se | 2.0 ug |
| Vitamin C, total ascorbic acid | 0.40 mg |
| Thiamin | 0.02 mg |
| Riboflavin | 0.00 mg |
| Niacin | 0.13 mg |
| Pantothenic acid | 0.00 mg |
| Vitamin B-6 | 0.06 mg |
| Folate, total | 0.00 ug |
| Folic acid | 0.00 ug |
| Folate, food | 0.00 ug |
| Folate, DFE | 0.00 ug |
| Choline, total | 2.6 mg |
| Betaine | 0.00 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 2.0 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 21.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 2.0 ug |
| Vitamin A, IU | 36.0 iu |
| Lycopene | 16.0 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 2.2 mg |
| Vitamin E, added | 0.00 mg |
| Tocopherol, beta | 0.20 mg |
| Tocopherol, gamma | 14.1 mg |
| Tocopherol, delta | 3.9 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) | 56.0 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 | 2.9 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.10 g |
| SFA 10:0 | 0.09 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.01 g |
| SFA 15:0 | 0.00 g |
| SFA 16:0 | 1.8 g |
| SFA 17:0 | 0.02 g |
| SFA 18:0 | 0.72 g |
| SFA 20:0 | 0.07 g |
| SFA 22:0 | 0.06 g |
| SFA 24:0 | 0.02 g |
| Fatty acids, total monounsaturated | 5.6 g |
| MUFA 14:1 | 0.00 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.02 g |
| MUFA 16:1 c | 0.02 g |
| MUFA 17:1 | 0.01 g |
| MUFA 18:1 | 5.5 g |
| MUFA 18:1 c | 5.5 g |
| MUFA 20:1 | 0.11 g |
| MUFA 22:1 | 0.01 g |
| MUFA 22:1 c | 0.00 g |
| MUFA 24:1 c | 0.00 g |
| Fatty acids, total polyunsaturated | 10.7 g |
| PUFA 18:2 | 9.2 g |
| PUFA 18:2 n-6 c,c | 9.2 g |
| PUFA 18:2 CLAs | 0.01 g |
| PUFA 18:3 | 1.5 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 1.4 g |
| PUFA 18:3 n-6 c,c,c | 0.06 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:2 n-6 c,c | 0.01 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 | 0.01 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 | 0.07 g |
| Fatty acids, total trans-monoenoic | 0.01 g |
| TFA 16:1 t | 0.00 g |
| TFA 18:1 t | 0.01 g |
| TFA 22:1 t | 0.01 g |
| TFA 18:2 t not further defined | 0.06 g |
| Fatty acids, total trans-polyenoic | 0.06 g |
| Cholesterol | 0.00 mg |
| Phytosterols | 71.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.01 g |
| Threonine | 0.01 g |
| Isoleucine | 0.01 g |
| Leucine | 0.02 g |
| Lysine | 0.01 g |
| Methionine | 0.01 g |
| Cystine | 0.00 g |
| Phenylalanine | 0.01 g |
| Tyrosine | 0.01 g |
| Valine | 0.02 g |
| Arginine | 0.04 g |
| Histidine | 0.01 g |
| Alanine | 0.01 g |
| Aspartic acid | 0.03 g |
| Glutamic acid | 0.05 g |
| Glycine | 0.01 g |
| Proline | 0.01 g |
| Serine | 0.01 g |
FAQ
Is Italian dressing the same as vinaigrette?
Not exactly. A basic vinaigrette is a simple mix of oil and vinegar. Italian dressing is a specific type of vinaigrette that typically includes added sugar, herbs (like oregano, basil), and sometimes garlic or onion for a more complex, ready-to-use flavor.
Can I use it for cooking besides salads?
Absolutely! It's excellent as a marinade for chicken, pork, or vegetables before grilling or roasting. It also works well as a dipping sauce for bread or raw veggies, or as a flavor base for pasta salads.
How can I make a healthier version at home?
Simply whisk together extra-virgin olive oil, red wine vinegar, a pinch of dried oregano and basil, a minced garlic clove, and a very small amount of honey or maple syrup to taste. This lets you control the sugar and salt content completely.
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 2.40 kcal/g · 1% calories from protein · 0.0 g fiber · 10.8 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: 11.82 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.