Calories in Thousand Island Dressing: Nutrition Facts & Serving Sizes
Per 1 cup (250g)
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
A standard 2-tablespoon serving of Thousand Island dressing (30g) contains about 114 calories with 10.5g of fat, 4.4g of carbs, and 0.3g of protein. Per 100g, Thousand Island dressing delivers 379 calories and 35.1g of fat, making it one of the most calorie-dense salad dressings. It contains 15.2g of sugar per 100g, which is higher than most other dressings and comes from the sweet pickle relish, ketchup, and added sweeteners in the recipe. Sodium comes in at 962mg per 100g. The dressing contains 26mg of cholesterol per 100g, reflecting its egg-based mayonnaise component. It does deliver 69.1mcg of vitamin K per 100g and 4mg of vitamin E per 100g. Thousand Island is commonly used on salads, burgers, and Reuben sandwiches. For anyone tracking macros, it is a high-fat, high-sugar condiment that needs to be measured carefully to avoid exceeding your targets.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 cup (250g) | 947.5 | 2.8g | 36.5g | 87.8g | 2g |
| 1 serving (2 tbsp) (30g) | 113.7 | 0.3g | 4.4g | 10.5g | 0.2g |
| 1 tbsp (16g) | 60.6 | 0.2g | 2.3g | 5.6g | 0.1g |
| 100g | 379 | 1.1g | 14.6g | 35.1g | 0.8g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 379 | 19% |
| Protein | 1.1g | 2% |
| Total Fat | 35.1g | 45% |
| Saturated Fat | 5.1g | 26% |
| Total Carbohydrates | 14.6g | 5% |
| Dietary Fiber | 0.8g | 3% |
| Sugars | 15.2g | 30% |
| Sodium | 962mg | 42% |
| Cholesterol | 26mg | 9% |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Saturated Fat | 5.1g | 2% |
| Cholesterol | 26mg | 9% |
| Calcium | 17mg | 1% |
| Iron | 1.2mg | 7% |
| Potassium | 107mg | 2% |
| Vitamin A | 14mcg | 2% |
| Magnesium | 8mg | 2% |
| Phosphorus | 27mg | 2% |
| Zinc | 0.3mg | 3% |
| Selenium | 1.5mcg | 3% |
| Thiamin (B1) | 1.4mg | 117% |
| Riboflavin (B2) | 0.1mg | 8% |
| Niacin (B3) | 0.4mg | 3% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Thousand Island Dressing
Thousand Island dressing provides limited health benefits but does contain some fat-soluble vitamins. The 69.1mcg of vitamin K per 100g is significant. Vitamin K supports blood clotting and bone metabolism, and fat-soluble vitamins in dressings are actually absorbed more efficiently when consumed with the salad vegetables they accompany.
The 4mg of vitamin E per 100g is a meaningful amount. Vitamin E is a fat-soluble antioxidant that protects cell membranes from oxidative damage, which is relevant during periods of intense training when free radical production increases.
From a practical standpoint, Thousand Island dressing's primary benefit is palatability. It makes salads, raw vegetables, and lean proteins more enjoyable, which supports dietary adherence. A single measured tablespoon at about 61 calories can be budgeted without issue. The problems start with free-pouring, which can easily add 300 to 400 calories to an otherwise clean meal.
The polyunsaturated fat content (18.2g per 100g) comes primarily from soybean or canola oil, contributing to essential fatty acid intake.
Dietary Considerations
Thousand Island dressing is not suitable for vegans because it contains egg-based mayonnaise. It is not gluten-free by default, though many commercial versions are. It is not keto-friendly due to the 15.2g of sugar per 100g from sweet pickle relish and ketchup. For weight loss, this dressing is one of the harder ones to manage because the sweetness makes it easy to over-pour. Measure it with a tablespoon and account for every serving in your calorie count. Reduced-fat or light versions significantly cut the calorie count but often increase sugar to compensate for lost flavor.
Daily Intake (100g)
100g of thousand island dressing provides 19% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories in Thousand Island dressing?
A 2-tablespoon serving (30g) of Thousand Island dressing has about 114 calories. One tablespoon (16g) has about 61 calories. Per 100g, it contains 379 calories. It is one of the higher-calorie salad dressings due to its fat and sugar content.
Is Thousand Island dressing good for weight loss?
Thousand Island dressing can be included in a weight loss diet if portions are measured. At 114 calories per 2-tablespoon serving, it is not off-limits, but free-pouring it onto a salad can easily add 300 to 400 calories. Use a measuring spoon and account for it in your daily calorie budget.
How much protein in Thousand Island dressing?
Thousand Island dressing has only 1.1g of protein per 100g and 0.3g per 2-tablespoon serving. It is not a protein source. The protein in your meal comes from the food, not the dressing.
Is Thousand Island dressing keto-friendly?
No, Thousand Island dressing is not keto-friendly. It contains 15.2g of sugar per 100g, with 4.4g of carbs per 2-tablespoon serving. The sweetness comes from pickle relish, ketchup, and added sugar. Use a plain oil and vinegar dressing or ranch dressing for keto.
How does Thousand Island compare to ranch dressing in calories?
Ranch dressing is significantly higher in calories at 430 calories per 100g versus Thousand Island at 379 calories per 100g. However, Thousand Island has much more sugar (15.2g vs 4.7g per 100g). Both need to be measured carefully when tracking.
What is Thousand Island dressing made of?
Thousand Island dressing is typically made from mayonnaise, ketchup, sweet pickle relish, vinegar, and various seasonings. The combination creates a creamy, sweet, tangy flavor. The mayonnaise base provides most of the fat and calories, while the ketchup and relish add the sugar.
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