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Ranch Nutrition Facts | The Best Salad Dressing!

The Ranch dressing for the salad is among the sought-after dressing for salads across the United States, according to research conducted from analysts from the market analysts.1 It is made up of ingredients like salt garlic, onion mustard parsley, chives, mayonnaise, dill, and buttermilk. The dressing is the top-selling salad dressing sold in the U.S. since 1992. Must read these Ranch nutrition facts!

The ranch dressing is typically served on salads. In restaurants, and in homes all over America it can also be utilized as a dip to accompany french fries, as a flavouring ingredient for potato mash, as well as other starchy food items.

Ranch dressing is available in bottles, or made by mixing a powdered mixture, or it can be prepared at home using ingredients that are fresh. How you prepare (or purchase) ranch dressing will alter the calories content and the nutritional profile. Certain varieties of dressing may contain vitamin K, however many of these brands that are sold in stores contain a significant amount of sodium, fat and calories.

Ranch Nutrition Facts

The information on nutrition is supplied by USDA for 2 tablespoons (30g) portion of ranch dressing.2

  • Calories: 129
  • Fat: 13.4g
  • Sodium: 270mg
  • Carbohydrates: 1.8g
  • Fiber: 0g
  • Sugars: 1.4g
  • Protein: 0.4g
  • Carbs

A serving of two tablespoons of ranch dressing is 130 calories and only 1.8 grams of carbs. There’s no fibre content in ranch dressing. However, there is 1.4 grams of sugar.

It is important to note that the size of serving of dressing is not the same as it appears. Many people do not measure dressing prior to adding it to salads. When you dine in a restaurant, no more than two tablespoons can serve as an addition to an entree or a side salad to boost the taste. If you are using ranch dressing for dipping and you want to eat it, it could be difficult to quantify the actual quantity you consume, particularly in the case of sharing dip with friends.

There might also be a difference in nutritional value based on the type of ranch dressing you purchase. The nutritional information of Hidden Valley Ranch are very like those offered by USDA. However, Hidden Valley Ranch makes several kinds of ranch dressing, and also other brands that use yogurt or other ingredients.

The nutrition information listed below is for 2 tablespoons of the product, as per the product label for each brand. There is significant variation among brands. A ranch dressing that states “light” or “fat-free” might not be necessarily less calorie- and fat-laden when compared different brands of conventional dressing. Always check the label carefully to determine which dressing will work best for you.

Also, read Pork Chop Nutrition Facts!

  • Bolthouse Farms Classic Ranch Dressing offers 35 calories and 3g fat, 280mg sodium, three grams of carbs and 1g of protein.
  • Healthy Choice Power Dressing Creamy Ranch contains 45 calories. It also contains 1.5g in fat 7g of carbohydrates and less than 1 grams of protein.
  • the Hidden Valley Ranch Light Buttermilk Dressing contains 70 calories, 5g fat, 310 mg of sodium and 3g carbs as well as 1g protein.
  • Hidden Valley Ranch restaurant-style Dressing (made from an ingredient according to the directions with one cup mayonnaise , and 1 cup of buttermilk) contains 65 calories. 5.2g of fat 247 mg of sodium 5.3g in carbohydrates and 0.6g of protein.
  • Kraft Classic Ranch Dressing provides 100 calories, 11g fat, 280mg sodium, two grams of carbs and 0g protein.
  • Kraft Fat-Free Ranch Dressing provides 50 calories, 0g fat, 220mg sodium and 11 grams of carbs and 0g of protein.
  • The Homestyle Ranch Dressing of Litehouse contains 120 calories and 12g fat, 230mg sodium and 2g carbs as well as one gram of protein.
  • Marie’s Ranch Yogurt Dressing contains 70 calories and 7g fat, 180mg sodium and 2g carbs and 1g of protein.
  • Marzetti Simply Dressed Ranch Dressing contains 110 calories 20 milligrams of fat per serving, 12 grams sodium, 1gram of carbohydrates, and 1 gram of protein.
  • There isn’t a the glycemic index of ranch dressing. However, since the dressing contains only a small amount of carbohydrates, it’s likely to be extremely low.


It contains 13.4 grams of fats in ranch dressing. Around 2.1 grams are saturated fat. Around 2.8 grams of monounsaturated fats and 7.7 grams contain polyunsaturated fat. Lighter ranch dressings can contain between 3 and 7 grams of fat. There are also a few brands of ranch dressing without fat that are available.

Is Monounsaturated Fat Good for You?


A one-serving tablespoon of Ranch Dressing isn’t much of a protein source The majority of brands provide approximately 1 Gram. Making your dressing at home using Greek yogurt can boost the protein content in the dressing.

Vitamins and Minerals

A one-serving of ranch dressing will not provide a lot of significant minerals or vitamins, with the exception Vitamin K. The principal ingredient in many ranch dressings is usually canola oil, which is a great supply of Vitamin K.3 Vitamin K among the four fat-soluble vitamins which are absorption along with fats from food and stored in body’s fatty tissue.4

One serving of bottled ranch dressing is able to provide about 40.3 micrograms (micrograms) of Vitamin K as per USDA information. The daily recommended intake for adults is 120 mg, and for women it’s 90 mcg.3

Ranch dressing that is made using other ingredients might not offer the equivalent amounts of vitamin K. If you’re using buttermilk and mayonnaise to make homemade ranch dressing you’ll get a tiny quantity of Vitamin K however it’s likely to be smaller than the amount you’d receive from canned dressing, around 22 mg (from one tablespoon of mayonnaise).5

Health Benefits

The vitamin K found in ranch dressing could provide health benefits. There’s also evidence that suggests that fresh ingredients used in making fresh ranch dressing, such as garlic, as well as dried or fresh herbs could also offer some health benefits.

Strong Bones

Vitamin K is crucial to build strong bones.3 If you’re deficient of vitamin K you’re more likely to develop osteoporosis. There is some research about postmenopausal women and has shown that vitamin K supplements can help improve bone health.6

But getting the nutrient you need from food can let you get other nutrients. For instance, if you add ranch dressing to salads that are made of green leafy vegetables like spinach and kale, it will increase your vitamin K intake as well as gain calcium and other micronutrients.

May Protect Cardiovascular Health

There is limited evidence suggesting that levels of vitamin K in the blood can enhance the likelihood of developing coronary heart disease. There is evidence that suggests that when there isn’t enough vitamin K, blood vessels that supply blood to the heart are more brittle and narrower. It is necessary to conduct more research to better understand this relationship, and a lot of current research is focusing on the importance in vitamin K supplementation.

May Reduce the Risk of Vitamin K Deficiency

Vitamin K Deficiency among adults is extremely uncommon. However, deficiency that is severe can cause bleeding and hemorrhage as well as reduce the bone mineralization, which can lead to osteoporosis. Consuming foods rich in vitamin K can ensure that you receive the amount your body requires to function optimally.

May Help Increase Veggie Intake

Current guidelines for diet recommend that people that consume between 2000 and 2000 calories a day should consume 2.5 cup of vegetable each day. However, USDA studies have revealed that an average American consumes only 1.4 cups of veggies each day.7

Making the dressing of a salad or dip on your vegetables is one method in order to help make the vegetables more appealing. Although ranch dressing isn’t the healthiest option but this is the most sought-after topping for vegetables and greens. For those who are picky eaters it can help them achieve their daily recommended intake of vegetables.

Other Potential Benefits

The ingredients you choose to use in making ranch dressing might bring some benefits. For instance garlic has been used across different cultures for centuries to treat ailments. Researchers are currently studying the ways that various ingredients in garlic may be able to lower the risk of cardiovascular disease. It also has anti-tumor or anti-microbial properties, and may help to lower the blood sugar levels. 8

However, these benefits aren’t yet confirmed by evidence from science Researchers don’t know the amount of garlic you’d need to consume to reap these benefits. Other herbs, such as onion10 or dill9 could provide some advantages.


People with a dairy allergy should avoid dairy products, including mayonnaise, milk, and buttermilk. The majority of ranch dressings (bottled mixed mixes, powdered, and homemade) contain these ingredients. Signs of a dairy allergic reaction are hives, rashes, swelling, itching and could become more severe with breathing issues wheezing, a loss of consciousness.11

People who are who are allergic to egg or soy should be sure to check the ingredients before selecting the ranch dressing. Eggs are used in the production of mayonnaise, which is an essential ingredient in many ranch recipes. Soybean oil can be used as a main ingredient in some of the bottled kinds.

If you’re taking blood thinners such as Coumadin (warfarin) Vitamin K may hinder the anticoagulant effects of the medication. It is recommended to take a regular dose of vitamin K during treatment with anticoagulants to ensure that your doctor is able to determine the appropriate dose of medication in accordance with your normal diet habits.3

Vitamin K could also cause problems in conjunction with various medications like sequestrants of bile acid (to reduce blood cholesterol) as well as certain antibiotics and the weight-loss medication orlistat (alli and Xenical). If you’re taking any medicine, it’s important to talk to your physician about any changes in your diet that you’re required to make.

If you’re watching your sodium intake, it is possible to be wary of eating ranch dressing. Although it’s not among the highest sodium salad dressings, certain brands have as much as 300 milligrams or higher of sodium.

The American Heart Association suggests that we should not consume more than 2300 milligrams a day. They suggest that the ideal limit is not more than 1,500 mg a day for adults of all ages, particularly for those who suffer from high blood pressure. 12

If you only eat a small portion of ranch dressing you’ll get 10% to 20 percent of your daily intake according to your sodium target. Additionally, many of the dishes that are served using ranch sauce (such as wings, french fries or even some meals) can be high in sodium.

If you are lactose intolerant, it is possible to develop symptoms when the dressing you use is ranch. Some symptoms include cramps, nausea, gas, bloating, or diarrhea.13 Also, many well-known ranch dressings like Hidden Valley, are gluten-free. However, it’s always advisable to read the label prior to buying if you’re adhering to a gluten-free diet.


If you go to the aisle of salad dressing at your grocery store, you’re likely to find a variety of ranch dressings on the shelves. You’ll find hot ranch dressing, cucumber ranch dressing avocado ranch, bacon ranch, ranch dill and many more. There are also companies that offer the dairy-free ranch dressing.

If you’re trying to reduce calories or fats You can find low-fat ranch dressings, as well as dairy-free ranch dressings. You should however, look over the nutrition facts label and the list of ingredients on these items. Some may contain ingredients such as corn syrup to ensure the texture of the dressing. Although there might be no fat in the dressing, it can provide about the same amount of calories as full-fat versions.

If you’d prefer making your own dressing Some brands offer powdered mix mixes, which means that you don’t have to buy with your own herb. Simply include the liquid components of your choice like buttermilk, milk mayonnaise, yogurt or sour-cream.

When It’s Best

Ranch dressing is readily available throughout the year in the supermarkets.

Storage and Food Safety

After it has been opened the bottle of ranch dressing is best kept inside the refrigerator. There is an expiration date on the label and the product must be consumed within 3 weeks from that date. Most commonly, commercial salad dressings last for up to a month if it is kept refrigerated following opening. Ranch dressing does not freeze well. If you prepare your salad dressing yourself at home, store it in a refrigerator and eat it within 2 weeks.

How to Prepare

You can create your own ranch-style dressing at home using your favourite fresh ingredients. Combine a cup of normal milk, low fat milk buttermilk or fat-free milk with one can of mayonnaise. You can then add fresh garlic or dill, chives and tarragon, or any of your preferred herbs. You could also add powdered onion or garlic and dried herbs If you do not have fresh herbs on your shelf. Once all the ingredients are combined and refrigerated, chill for at least an hour to let the flavors mix.

Dressing with ranch on fresh tomatoes, greens, cucumbers, and other vegetables. Use the dressing as a dip sauce for veggies that are crunchy, such as peppers, carrots, or celery. You can dress any baked potato you like with ranch dressing, serve it as a dip sauce to serve buffalo wings or apply a little ranch dressing over corn that’s been boiled. Ranch dressing gives a rich and savory taste to any food item you put it on.


  • Healthy Salad Dressing Recipes to Try
  • Healthy Buttermilk Ranch Dressing
  • Lower Calorie Ranch Dressing
  • Healthy Thousand Island Dressing Recipe
  • Lemon-Garlic Herb Salad Dressing

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Harrison Jones
Harrison Jones
Harrison has been a freelance financial reporter for the past 6 years. He knows the major trends in the financial world. Jones’ experience and useful tips help people manage their budgets wisely.


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