Is ranch dressing your go-to condiment? Whether you drizzle it on everything or just add it to your salad, consuming a lot of it might not be the best for your health. The extent of its negative impact depends on your consumption and the brand you choose. A search in the USDA FoodData Central database reveals nearly 1,000 different brands of ranch dressing. Let’s examine the nutritional content of two popular choices — Hidden Valley and Kraft.
A serving of Hidden Valley Ranch, amounting to two tablespoons, contains 130 calories, 14 grams of total fat, two grams of saturated fat, five milligrams of cholesterol, 260 milligrams of sodium, two grams of carbs, and one gram of total sugar (via Hidden Valley).
Similarly, a serving of Kraft Ranch Dressing, also two tablespoons, has 110 calories, 11 grams of total fat, 1.5 grams of saturated fat, 10 milligrams of cholesterol, 260 milligrams of sodium, two grams of carbs, and one gram of total sugar (via Kraft Heinz).
Both types are high in calories, fat, and sodium. The primary ingredients in ranch dressing usually include vegetable oil, soybean and/or canola oil, buttermilk, sugar, egg yolks, salt, and water. Additional spices like garlic, onion, dill, as well as preservatives and natural and artificial flavors, are often added. But what do these ingredients mean for your health?
Ranch is high in sodium
Your daily sodium intake should be limited to 2,300 milligrams or less, equivalent to one teaspoon of salt. If you’re at risk for high blood pressure or heart disease, the recommended sodium intake drops to less than 1,500 milligrams a day (via the Mayo Clinic and the American Heart Association). This means that consuming four servings of ranch dressing will reach your limit.
Excessive sodium can adversely affect your health, potentially leading to high blood pressure, heart disease, and stroke. While salt is essential for health, you only require about 500 milligrams per day. That’s less than two servings of typical ranch dressing, which contains 520 milligrams of sodium. If you can’t resist ranch dressing, choose a low sodium version or make it yourself to control the salt content (Harvard Health Publishing).
Ranch is high in saturated fat, too
Besides sodium concerns, the saturated fat in ranch dressing (from the vegetable oil) is another issue. While fat is necessary for a balanced diet, saturated fat can raise your bad cholesterol and increase your risk of heart disease. A good guideline is to limit saturated fat intake to about 5% of your daily calorie consumption. If you consume 2,000 calories a day, your saturated fat limit is 13 grams per day, according to the American Heart Association.
With 1.5 to two grams of saturated fat per serving of ranch dressing, it can quickly add up with other food and drink choices throughout the day. The total fat in one serving of ranch dressing can be up to 14 grams, depending on the brand. While fat provides energy and is beneficial for brain function, hormone regulation, vitamin absorption, and satiety (via Healthline), it’s essential to consume the right kinds of healthy fats.
While it’s ideal to completely eliminate ranch dressing and other processed foods from your diet, if you must indulge, consider these tips. Opt for low sodium ranch dressing made with yogurt or prepare your own. And when you do use it, measure your portion size instead of estimating two tablespoons. You might be surprised at how much you’ve been consuming. How unhealthy ranch dressing is for you depends on your health, risk factors, and consumption level.
