Calories in Ranch Dressing: Nutrition Facts & Serving Sizes
Per 1 serving (30g)
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
Ranch dressing contains 430 calories per 100g, with 44.5g of fat, 5.9g of carbs, and 1.3g of protein. A standard 30g serving (about 2 tablespoons) adds 129 calories and 13.4g of fat to your meal. The calorie count comes almost entirely from fat, with 7g of saturated fat and 25.8g of polyunsaturated fat per 100g. Ranch is one of the most calorie-dense condiments you can add to a plate. It also carries 901mg of sodium per 100g, so a single serving contributes 270mg of sodium. Useful for palatability and getting in fat calories on a bulking diet, but it can wreck a calorie deficit fast if you're not measuring. A tablespoon (15g) has 64.5 calories.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 serving (30g) | 129 | 0.4g | 1.8g | 13.4g | 0g |
| 1 tablespoon (15g) | 64.5 | 0.2g | 0.9g | 6.7g | 0g |
| 100g | 430 | 1.3g | 5.9g | 44.5g | 0g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 430 | 22% |
| Protein | 1.3g | 3% |
| Total Fat | 44.5g | 57% |
| Saturated Fat | 7g | 35% |
| Trans Fat | 0.2g | |
| Total Carbohydrates | 5.9g | 2% |
| Dietary Fiber | 0g | |
| Sugars | 4.7g | 9% |
| Sodium | 901mg | 39% |
| Cholesterol | 26mg | 9% |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Saturated Fat | 7g | 2% |
| Trans Fat | 0.2g | 0% |
| Cholesterol | 26mg | 9% |
| Calcium | 28mg | 2% |
| Iron | 0.3mg | 2% |
| Potassium | 64mg | 1% |
| Vitamin A | 15mcg | 2% |
| Vitamin D | 0.1mcg | 1% |
| Vitamin B12 | 0.2mcg | 8% |
| Magnesium | 5mg | 1% |
| Phosphorus | 186mg | 15% |
| Zinc | 0.2mg | 2% |
| Selenium | 3.5mcg | 6% |
| Folate | 4mcg | 1% |
| Riboflavin (B2) | 0.1mg | 8% |
| Niacin (B3) | 0.1mg | 1% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Ranch Dressing
Ranch dressing is not a health food, but it does carry some nutritional value worth knowing. The fat content, which makes up nearly all the calories, includes 25.8g of polyunsaturated fat and 9.2g of monounsaturated fat per 100g. Polyunsaturated fats include omega-6 fatty acids that support cell function and hormone production.
Ranch contains 134.3mcg of vitamin K per 100g, which is an unusually high amount for a condiment. Vitamin K is essential for blood clotting and plays a role in bone metabolism.
In practical terms, ranch dressing's main benefit is palatability. It makes vegetables and lean proteins more enjoyable, which can help you eat more salads, raw veggies, and grilled chicken. If it helps you consistently hit your protein and vegetable goals, a measured tablespoon has a place in the diet.
The key is portion control. A single tablespoon (15g) adds 64.5 calories. Pouring freely adds hundreds of calories and over 500mg of sodium without you noticing.
Dietary Considerations
Ranch dressing is gluten-free in most formulations but contains dairy (buttermilk or sour cream base) and eggs, making it unsuitable for vegans. It is not keto-friendly for large quantities due to the moderate carb content, but one tablespoon has only 0.9g of carbs and can fit a ketogenic diet. Not suitable for weight loss if used generously due to the high calorie and fat density. Check labels for specific allergens, as formulations vary. Contains no fiber and minimal protein. Vegetarian-friendly but not vegan.
Daily Intake (100g)
100g of ranch dressing provides 22% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories in ranch dressing?
Ranch dressing contains 430 calories per 100g. A standard serving of 2 tablespoons (30g) has 129 calories. One tablespoon (15g) has 64.5 calories.
Is ranch dressing good for weight loss?
Ranch dressing is high in calories and fat at 430 calories per 100g, so it works against fat loss when used heavily. Using one tablespoon at a time instead of freely pouring keeps the calorie impact manageable.
How much fat is in ranch dressing?
Ranch dressing contains 44.5g of fat per 100g. A 30g serving has 13.4g of fat. It includes 7g of saturated fat and 25.8g of polyunsaturated fat per 100g.
How much sodium is in ranch dressing?
Ranch dressing contains 901mg of sodium per 100g. A standard 30g serving contributes about 270mg of sodium, which is roughly 12% of the typical 2,300mg daily recommended limit.
Is ranch dressing keto-friendly?
Ranch dressing can fit a keto diet in small amounts. One tablespoon (15g) has 0.9g of carbs. Its high fat content is actually aligned with keto macro ratios. Just be mindful of overall calorie intake.
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