Salad dressing, italian dressing, reduced fat, without salt
Whole food · Fats and Oils
Photo: Wikipedia
This is a lighter take on the classic Italian vinaigrette, offering a bright, tangy, and herbaceous flavor with a smooth, pourable texture. It delivers a satisfying zesty punch from vinegar and spices without the heavy oil feel of traditional versions. Nutritionally, it's a low-calorie, fat-conscious choice for adding significant flavor to salads and dishes.
Calorie split: 2% protein · 24% carbs · 74% fat
↓ Full nutrition💚 Why it's loved
People love it for its vibrant, tangy flavor that can elevate a simple salad or marinate chicken without overwhelming it. It's a go-to for those seeking the classic Italian dressing taste in a lighter, more heart-healthy form.
⚠️ Watch-outs & how to enjoy it better
Some may find the reduced-fat version lacks the rich mouthfeel and emulsified creaminess of oil-heavy dressings. The sugar content, while moderate, can contribute to blood sugar spikes if used liberally; pairing it with a fiber-rich salad and a protein source like grilled chicken can help mitigate this. Always check the label for common allergens like soy or mustard.
Key benefits
- Lower in calories and fat than regular Italian dressing
- Provides a bold flavor boost for minimal caloric cost
- Contains no added salt, suitable for low-sodium diets
- A versatile condiment for salads, marinades, and dips
- Typically made with a base of vinegar and herbs
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The 'Italian dressing' commonly used in the United States is largely an Italian-American invention, differing significantly from the simple oil-and-vinegar mixtures found in Italy.
Full nutrition (USDA data · scales with serving)
| Water | 84.7 g |
| Energy | 76.0 kcal |
| Energy | 317 kj |
| Protein | 0.47 g |
| Total lipid (fat) | 6.4 g |
| Ash | 3.9 g |
| Carbohydrate, by difference | 4.6 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 4.5 g |
| Sucrose | 0.00 g |
| Glucose | 2.3 g |
| Fructose | 2.2 g |
| Lactose | 0.00 g |
| Maltose | 0.00 g |
| Galactose | 0.00 g |
| Starch | 0.00 g |
| Calcium, Ca | 9.0 mg |
| Iron, Fe | 0.65 mg |
| Magnesium, Mg | 4.0 mg |
| Phosphorus, P | 11.0 mg |
| Potassium, K | 85.0 mg |
| Sodium, Na | 30.0 mg |
| Zinc, Zn | 0.19 mg |
| Copper, Cu | 0.00 mg |
| Manganese, Mn | 0.00 mg |
| Selenium, Se | 8.0 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.00 mg |
| Riboflavin | 0.01 mg |
| Niacin | 0.00 mg |
| Pantothenic acid | 0.00 mg |
| Vitamin B-6 | 0.07 mg |
| Folate, total | 0.00 ug |
| Folic acid | 0.00 ug |
| Folate, food | 0.00 ug |
| Folate, DFE | 0.00 ug |
| Vitamin B-12 | 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) | 0.59 mg |
| Vitamin K (phylloquinone) | 12.5 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.45 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 | 0.00 g |
| SFA 16:0 | 0.32 g |
| SFA 17:0 | 0.00 g |
| SFA 18:0 | 0.13 g |
| SFA 20:0 | 0.00 g |
| SFA 22:0 | 0.00 g |
| SFA 24:0 | 0.00 g |
| Fatty acids, total monounsaturated | 2.2 g |
| MUFA 14:1 | 0.00 g |
| MUFA 16:1 | 0.00 g |
| MUFA 17:1 | 0.00 g |
| MUFA 18:1 | 2.2 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 1.7 g |
| PUFA 18:2 | 1.3 g |
| PUFA 18:3 | 0.37 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 | 6.0 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
How is reduced-fat Italian dressing different from regular?
It uses less oil, often replacing some with water, vinegar, and thickeners, resulting in fewer calories and grams of fat per serving while maintaining a similar flavor profile.
Can I use it as a marinade?
Yes, its acidic and herby nature makes it excellent for marinating chicken, pork, or vegetables for 30 minutes to a few hours before cooking.
Is it suitable for a keto diet?
Generally not ideal due to the carbohydrate and sugar content (about 4.5g carbs per 100g). A traditional oil-and-vinegar dressing would be more keto-friendly.
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 0.76 kcal/g · 2% calories from protein · 0.0 g fiber · 4.5 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: 0.35 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.