Top 8 Oil-Free Salad Dressing Brands to Find In Stores

A good salad is like a work of art. You need to achieve the perfect balance of flavors and textures to get it right.

But despite it’s ubiquitous presence on most Western dinner tables, many people are still puzzling over how to build a salad they truly enjoy. On top of that, convenience is king, so roasting chickpeas at home as a crouton stand-in & whipping up a homemade tzatziki isn’t always an option.

That’s where store-bought salad dressing comes in. It offers all the key components of flavor – fat, acid, salt, and sweetness – without any of the effort or additional ingredients.

However, oil is a primary ingredient, as it provides the flavor balance & thickness expected in salad dressing. For those looking to avoid oils in their diet, finding oil-free salad dressing options that satisfy the taste buds and the dietary requirements is a whole new ball game.

Nutrition expects generally recommend incorporating a small amount of unrefined oils into a balanced diet. Expeller pressed vegetable and seed oils, as well as extra virgin olive oils, are rich in omega-3 fatty acids, which have been linked in improved heart health.

To note, replacing butter and lard with oils rich in unsaturated fatty acids like safflower, sunflower, rapeseed, flaxseed, corn, olive, soybean, palm, and coconut oil can help reduce heart disease risk (1). However, these oils consumed in excess can pose health risks as well, and some oils are more beneficial for heart health than others.

For one, saturated fat, which is shown to increase risk for heart conditions when consumed in excess, comes primarily from dairy and meat. However, it’s also found in high amounts in some oils, including coconut, palm, and palm kernel oil (2).

What’s more, many vegetable oils are also higher in omega-6 than omega-3, and the amount of vegetable oils in a standard diet has drastically increased throughout the years due to the presence of highly processed foods. Because the imbalance in the ratio of omega-6 to omega-3 is associated with heart disease and inflammation, it’s best to make sure we’re keeping these levels in check (3, 2, 4).

For those looking to improve their heart health, limiting saturated fat and refined oils in the diet can be a step in the right direction.

Additionally, opting for oil-free condiments can aid those who are working on managing their weight. Oil is calorically dense, so using dressing with oil can add unwanted calories to a typically low-calorie salad.

Whether you’re looking for a convenient low-fat alternative to spice up your dinner side dish or in the process of building your on-the-go healthy lunch, the search for a salad dressing without oil can be more effort than its worth.

To save you the pain of reading through every ingredient list, we’ve compiled a list of the 9 best oil-free salad dressing options you can buy on store shelves, along with a guide on what to look for when shopping.

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How to choose oil-free salad dressing

There’s a lot of salad dressing options out there, all with their own set of benefits and downside. When choosing the best oil-free salad dressing for your health, here’s are a few factors to weigh out: 

• Saturated fat. Saturated fat is typically higher in dairy-based ingredients, so opting for salad dressing that’s dairy free as well as oil free can be a good choice for those who are looking for heart-healthy options. Most health professionals agree you should limit your saturated fat intake to less than 10% of your daily calories, which is around 20 grams per day for the average person (5).
• Sodium content. Store-bought salad dressing is often high in sodium, which is linked to high blood pressure in those with pre-existing heart conditions. According to the FDA, a product must contain less than 140mg per serving to be considered “low sodium” (6).
• Added sugar. Added sugars provide energy but offer little to no other nutritional value, The American Heart Association recommends limiting them to 25 to 36 grams (6 to 9 teaspoons) per day (7). While we typically associate sugar with sweet treats, store-bought sauces and condiments are often loaded with added sugar to promote a desired flavor and consistency.
• Other nutrients. Some dressing contain plant-based ingredients, like herbs, lemon juice, fruit blends, and nuts – which can offer an extra boost of nutrients. Check the nutrition facts label for things like iron, calcium, potassium, and fiber— if there is 10% of the recommended daily value (DV) or more of any of these nutrients, you can consider it a good source.
• Level of processing. Shelf-stable salad dressing typically contains a variety of highly processed ingredients that help to extend shelf life, prevent separation, and improve flavor. While some of these are regarded as safe for consumption, a higher intake of ultra-processed foods in general is associated with negative health effects (8).

The products included in this article were selected based on the following:

First 6 products on this list contain no oil. We also highlighted notable mentions that are low in saturated fat. All products are ranked according to their GreenScore.

1. Bragg – Organic Apple Cider Vinaigrette

2. Tree Of Life – Organic Glaze With Balsamic Vinegar

3. Frontier Herbs – Simply Organic Italian Dressing Mix

4. Alessi – Premium Balsamic Reduction Traditional Balsamic

5. Maple Grove Farms – Fat Free Balsamic Vinaigrette Dressing

6. Good Seasons – Zesty Italian Salad Dressing Recipe Mix Envelope

Notable Mentions

We highlighted couple salad dressings that are low in saturated fat.

7. Organicville – Organic Dressing French

8. Bragg Live Food Products – Organic Ginger & Sesame Salad Dressing

Key takeaways for shopping for oil-free salad dressing

The best oil-free salad dressing options to boost heart health are low in saturated fat, sodium, and added sugar, while high in beneficial nutrients.

Some oils provide healthy fats that can improve heart health. However, in cases where its best to avoid it for management of specific conditions or weight goals, oil-free salad dressing can be tricky to track down. This list of the 9 best oil-free salad dressing options will get you set up to build your perfect salad, while meeting all your dietary needs.

There are 1,000s of food products that won’t be right for you

Let GreenChoice find the ones that are

Tell us your dietary needs & values and we’ll show you foods that match!

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GreenChoice, PBC has evaluated and rated more than 340,000 food & beverage products across hundreds of attributes related to diet, health, and sustainability. Easily find the best products for you, the planet, & your budget. Sign up to access the GreenChoice marketplace, the first carbon-neutral online grocery marketplace for healthy, climate-friendly shopping.

Sydney W

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Merve

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