Making your own salad dressing is usually a quick task, depending on the type you decide to whip up. But when you’re rushed or just don’t feel like cooking, grabbing a pre-made one can be convenient—even if it isn’t the healthiest option.
Many store-bought dressings are filled with concerning additives that, if consumed frequently, can affect your health.
According to Mary Sabat, a registered dietitian nutritionist and personal trainer, “Many conventional dressings are packed with preservatives, artificial additives, and inflammatory oils that can disrupt gut health and promote inflammation, even if they seem natural or organic.”
Preservatives are often included in dressings to keep them fresh longer and prevent spoilage, but some common ones might have negative side effects, as Sabat notes.
“For example, sodium benzoate can create benzene, a known carcinogen, when mixed with vitamin C,” she explains. “Calcium disodium EDTA—another synthetic ingredient used to maintain color and texture—can hinder mineral absorption and stress the kidneys.”
Additionally, “Flavor enhancers like MSG and yeast extract can lead to headaches and other symptoms,” Sabat adds. “Even the term ‘natural flavors’ can hide numerous chemical compounds that don’t belong in a truly clean product.”
It’s not just preservatives that are problematic; thickening agents like carrageenan, derived from red seaweed, have also been connected to gastrointestinal issues.
“Even though they’re not as common today, artificial colors such as Red 40 or Yellow 5 are sometimes used to enhance appearance and can be linked to health problems,” Sabat cautions. “On top of that, a lot of these dressings use inflammatory seed oils, like soybean or canola, which can heighten systemic inflammation.”
When selecting store-bought dressings, Sabat advises looking for those made primarily with recognizable ingredients—think avocado or olive oil, organic vinegars, and simple herbs and spices.
She also suggests steering clear of products that contain preservatives, gums, or anything vague like “flavoring.”
With that in mind, here are six specific dressings to avoid, according to Sabat.
Wish-Bone Creamy Caesar
Nutrition: per serving 2 tbsp
Calories: 100
Fat: 11g (Saturated fat: 2g)
Sodium: 280mg
Carbs: 2g (Fiber: 0g, Sugar: 0.5g)
Protein: 0g
Ingredients: Soybean oil, water, distilled vinegar, egg yolks, sugar, Parmesan cheese, and several preservatives and additives like calcium disodium EDTA, sodium benzoate, and sorbic acid. Although it’s tangy and flavorful, it’s problematic due to its unhealthy additives.
“This dressing contains ingredients that prolong shelf life but are linked to health issues,” Sabat says. “Calcium disodium EDTA can interfere with mineral absorption, and sodium benzoate, especially with acidic ingredients, can create benzene.” She indicates that, combined with partially hydrogenated oils, MSG, and natural and artificial flavors, this dressing isn’t healthy for your salads.
Ken’s Steakhouse Italian Dressing
Nutrition: per serving 2 tbsp
Calories: 150
Fat: 17g (Saturated fat: 1g)
Sodium: 460mg
Carbs: 0g (Fiber: 0g, Sugar: 0g)
Protein: 0g
Ingredients: Canola oil, distilled vinegar, apple cider vinegar, salt, plus several additives like calcium disodium EDTA. While it may seem like a lighter option, it carries additives that could be harmful.
Sabat mentions, “Calcium disodium EDTA can detrimentally affect mineral absorption, and autolyzed yeast extract may cause reactions in some people.” Paired with “natural flavors,” which can hide preservatives, this dressing falls short for clean eating.
Kraft Classic Ranch
Nutrition: per serving 2 tbsp
Calories: 120
Fat: 12g (Saturated fat: 2g)
Sodium: 280mg
Carbs: 2g (Fiber: 0g, Sugar: 1g)
Protein: 0g
Ingredients: Soybean oil, vinegar, water, buttermilk, and various preservatives. While it’s popular as a dipping sauce, Sabat advises against it for health reasons.
“It contains multiple preservatives that could harm your health,” she points out. “Potassium sorbate and sodium benzoate are linked to gut issues, and calcium disodium EDTA may stress the kidneys and mineral absorption.”
Hidden Valley Original Ranch
Nutrition: per serving 2 tbsp
Calories: 130
Fat: 13g (Saturated fat: 2g)
Sodium: 260mg
Carbs: 1g (Fiber: 0g, Sugar: 1g)
Protein: 0g
Ingredients: Vegetable oil, water, buttermilk, plus various additives similar to those in Kraft’s version. This famous dressing is also loaded with questionable additives.
Sabat notes, “It’s packed with preservatives that can disrupt gut health, like sorbic acid and calcium disodium EDTA, both meant to prolong freshness but linked to mineral depletion.” She warns, “Phosphoric acid can irritate the digestive system and the vague term ‘natural flavors’ may cover up harmful chemicals.”
Kraft Balsamic Vinaigrette Dressing
Nutrition: per serving 2 tbsp
Calories: 70
Fat: 5g (Saturated fat: 0.5g)
Sodium: 370mg
Carbs: 5g (Fiber: 0g, Sugar: 4g)
Protein: 0g
Ingredients: Water, balsamic vinegar, soybean oil, sugar, and various preservatives. Although lower in calories, it still contains alarming additives.
“Potassium sorbate and calcium disodium EDTA might irritate the skin and gut,” Sabat cautions, while also pointing out that regular consumption can elevate one’s overall chemical exposure.
Walden Farms Thousand Island
Nutrition: per serving 2 tbsp
Calories: 0
Fat: 0g
Sodium: 200mg
Carbs: 0g
Protein: 0g
Ingredients: Water, various vinegars, and a host of additives that include citric acid and propylene glycol alginate. Although it seems like a guilt-free pick, its ingredient list tells a different story.
“Citric acid and sodium citrate can irritate the digestive system and are often derived from GMO corn,” Sabat explains. She adds that propylene glycol alginate, a thickener used in food, is derived from antifreeze and can be harmful with prolonged exposure.
Even though it aims to help maintain flavor, this dressing is deeply processed and best replaced with options that use whole food ingredients.
