Calories in Italian Dressing: Nutrition Facts & Serving Sizes
Per 1 cup (216g)
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
Italian dressing contains 200 calories per 100g, but a standard tablespoon (14g) is just 28 calories, making it one of the more diet-friendly salad dressings. The macros per tablespoon are 2.8g fat, 0.9g carbs, and virtually no protein. Italian dressing is an oil-and-vinegar based emulsion seasoned with herbs like oregano, garlic, and red pepper, giving it its signature tangy flavor. The fat content (20g per 100g) is primarily polyunsaturated (11.6g) and monounsaturated (4.7g), which are healthier fat profiles than cream-based dressings. Vitamin K is the standout micronutrient at 12.5mcg per 100g, supporting blood clotting and bone metabolism. Sodium at 150mg per tablespoon is moderate.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 tbsp (14g) | 28 | 0g | 0.9g | 2.8g | 0g |
| 1 cup (216g) | 432 | 0.6g | 14.5g | 43.2g | 0.4g |
| 100g | 200 | 0.3g | 6.7g | 20g | 0.2g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 200 | 10% |
| Protein | 0.3g | 1% |
| Total Fat | 20g | 26% |
| Saturated Fat | 2.9g | 14% |
| Total Carbohydrates | 6.7g | 2% |
| Dietary Fiber | 0.2g | 1% |
| Sugars | 1.9g | 4% |
| Sodium | 1074mg | 47% |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Saturated Fat | 2.9g | 1% |
| Calcium | 6mg | 0% |
| Iron | 0.1mg | 1% |
| Potassium | 33mg | 1% |
| Vitamin C | 0.4mg | 0% |
| Vitamin B12 | 0.1mcg | 4% |
| Magnesium | 2mg | 0% |
| Phosphorus | 7mg | 1% |
| Selenium | 1.6mcg | 3% |
| Folate | 3mcg | 1% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Italian Dressing
Italian dressing is one of the better choices among commercially available salad dressings from a macronutrient perspective. The oil-and-vinegar base delivers predominantly unsaturated fats: 11.6g of polyunsaturated fat and 4.7g of monounsaturated fat per 100g. These fat types support cardiovascular health and help the body absorb fat-soluble vitamins like A, D, E, and K from the vegetables in your salad.
Vitamin K (12.5mcg per 100g) is notable, contributing to proper blood clotting and bone health. Vitamin E (0.6mg per 100g) from the oil acts as an antioxidant, protecting cells from oxidative stress.
For anyone tracking macros, Italian dressing is a smart call compared to cream-based options like ranch (475 cal/100g) or Caesar. A tablespoon adds flavor without significantly impacting your calorie budget. The acidity from vinegar may also help with blood sugar management by slowing carbohydrate absorption from the rest of your meal. Watch the sodium if you are using multiple tablespoons.
Dietary Considerations
Italian dressing is typically vegan and gluten-free, making it broadly compatible with most dietary approaches. It fits well on keto (0.9g carbs per tablespoon) and is a good option for calorie-controlled diets given its low per-tablespoon calorie count of 28. For weight loss, it is one of the best dressing choices, significantly fewer calories than mayo, ranch, or Caesar dressings. The main consideration is sodium (150mg per tablespoon) and the fact that portions are easy to overdo, which quickly multiplies both calories and sodium intake.
Daily Intake (100g)
100g of italian dressing provides 10% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories in Italian dressing?
Italian dressing has 28 calories per tablespoon (14g) and 200 calories per 100g. A cup of Italian dressing contains 432 calories. Per tablespoon, it is significantly lower in calories than ranch (71 cal) or Caesar dressing.
Is Italian dressing good for weight loss?
Yes, Italian dressing is one of the better dressing choices for weight loss at just 28 calories per tablespoon. It is much lighter than cream-based dressings like ranch. Stick to 1-2 tablespoons per salad to keep calories in check.
How much fat is in Italian dressing?
Italian dressing has 20g of fat per 100g, or 2.8g per tablespoon. Most of this fat is unsaturated: 11.6g polyunsaturated and 4.7g monounsaturated, with only 2.9g saturated fat per 100g.
Is Italian dressing keto-friendly?
Yes, Italian dressing is keto-friendly. A tablespoon has only 0.9g of carbs. Per 100g the carb count is 6.7g, but since you use small amounts, it fits easily within keto macros.
Is Italian dressing vegan?
Most Italian dressings are vegan as they are made from oil, vinegar, herbs, and spices. However, some varieties may contain dairy or anchovies, so check the ingredient label to be sure.
How does Italian dressing compare to ranch dressing?
Italian dressing is significantly lighter than ranch. Italian has 28 calories per tablespoon versus about 71 calories for ranch. Italian is also lower in saturated fat and carbs per serving, making it the better choice for calorie-conscious eaters.
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