How many calories are in ranch dressing?
USDA numbers for regular ranch dressing per 100 g, per tablespoon and per 30 g serving, with fat, sodium and logging tips.
Ranch dressing is 430 calories per 100 g, and 93% of those calories come from fat. One tablespoon (15 g) is about 64 calories; the standard two-tablespoon serving (30 g) is about 129. The salad underneath is often lighter than the dressing on top, which is why a "healthy" salad can cost more than expected once four tablespoons of ranch (60 g, about 258 calories) go on.
Calories in ranch dressing per 100 g
According to USDA FoodData Central (SR Legacy entry “Salad dressing, ranch dressing, regular”), 100 g of ranch dressing contains 430 calories (1,799 kJ), 1.3 g of protein, 5.9 g of carbohydrates and 45 g of fat.
| Nutrient (per 100 g) | Amount |
|---|---|
| Calories | 430 |
| Energy (kilojoules) | 1,799 kJ |
| Protein | 1.3 g |
| Carbohydrates | 5.9 g |
| Fiber | 0 g |
| Sugars | 4.7 g |
| Total fat | 45 g |
| Saturated fat | 7 g |
| Sodium | 901 mg |
| Cholesterol | 26 mg |
| Potassium | 64 mg |
| Calcium | 28 mg |
| Iron | 0.3 mg |
| Vitamin C | 0 mg |
Calories per serving
Per-100 g numbers are only useful once you know your portion. Typical servings of ranch dressing:
| Serving | Calories | kJ | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 1 tablespoon (15 g) | 64 | 270 | 0.2 g | 0.9 g | 6.7 g |
| 1 serving (30 g) | 129 | 540 | 0.4 g | 1.8 g | 13 g |
Macro breakdown
By energy, ranch dressing is about 5% carbohydrate, 1% protein and 93% fat (using 4 kcal per gram of protein and carbohydrate and 9 kcal per gram of fat).
Ranch is 93% fat by calories, with 44.54 g of fat per 100 g (7.0 g saturated), 5.9 g of carbohydrate including 4.69 g of sugar, and almost no protein. Sodium is high at 901 mg per 100 g, so a two-tablespoon serving carries about 270 mg.
How ranch dressing compares with similar foods
| Food (per 100 g) | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Glazed doughnut | 421 | 6.1 g | 48 g | 23 g |
| Gingersnaps | 416 | 5.6 g | 77 g | 9.8 g |
| Oatmeal cookies | 450 | 6.2 g | 69 g | 18 g |
| Pecan pie | 407 | 4.5 g | 60 g | 17 g |
| Hard candy (candy canes) | 394 | 0 g | 98 g | 0.2 g |
Is ranch dressing good for weight loss?
Ranch is the condiment most likely to undo a salad in a deficit. Two tablespoons (30 g) is about 129 calories, and a restaurant ladle or a dipping cup for wings is easily four tablespoons, about 258. The lever is to measure it: two tablespoons on the side, with the fork dipped rather than the salad drowned, uses far less. Light ranch is a different product; scan its barcode. For a lighter option with similar creaminess, a dressing made with nonfat Greek yogurt (59 calories per 100 g) costs a fraction of ranch's 430.
How to log ranch dressing in Cal.AI
Search for ranch dressing and log tablespoons (15 g, about 64 calories), using the serving − / + control; for a bottle or a single-serve cup, scan the barcode. When you photo-scan a salad, open Fix Results and set the dressing to the amount you actually used, since the scan sees the greens, not the ranch. The common mistake is logging a 30 g serving for a salad that took four tablespoons, which hides about 129 calories.
Frequently asked questions
How many calories are in a tablespoon of ranch?
A tablespoon of regular ranch dressing weighs about 15 g and has about 64 calories, with 6.7 g of fat, 0.9 g of carbohydrate and 0.2 g of protein. Sodium is about 135 mg. The usual two-tablespoon serving (30 g) is about 129 calories, and four tablespoons, a common restaurant pour, is about 258.
Is ranch dressing high in sodium?
Yes. Regular ranch has 901 mg of sodium per 100 g, so a two-tablespoon serving is about 270 mg, about 12% of the 2,300 mg daily guideline, and four tablespoons about 541 mg. That is more sodium per 100 g than mayonnaise (635 mg) or cheddar (653 mg). Measure it rather than pouring if you watch sodium.
Ranch or mayonnaise: which has fewer calories?
Ranch has fewer calories per gram: 430 per 100 g against 680 for mayonnaise, because it has less fat, 44.54 g versus 74.85 g per 100 g. Per tablespoon, ranch is about 64 calories (15 g) and mayonnaise about 94 (13.8 g). Both are over 90% fat by calories, so the difference comes down to how much of each you use.
Sources
- U.S. Department of Agriculture, FoodData Central, SR Legacy: “Salad dressing, ranch dressing, regular” (FDC ID 173592). FoodData Central
Related articles
- How many calories are in an apple?
- How many calories are in a sweet potato?
- How many kilojoules and calories are in Vegemite?
- How many calories are in scrambled eggs?
- Calories burned walking: tables by speed, time and body weight
