How Much Salad Dressing Per Serving Is Healthy?

Ingesting salads is one of the healthiest approaches to getting extra greens into your weight-reduction plan. but, the salad dressing you pick can make a large difference in how wholesome your salad is. 

Many commercial salad dressings are excessive in calories, fats, and sodium, which can negate a number of the health blessings of greens. So how much salad dressing per serving is healthy? Here’s a closer look at some guidelines for healthy salad dressing portions.

How Much Salad Dressing Is Recommended Per Serving?

The recommended amount of salad dressing per serving depends on the type of dressing:

  • Vinaigrettes: 2 tablespoons (30 ml) per serving
  • Creamy dressings: 1 tablespoon (15 ml) per serving
  • Oil and vinegar: 1 tablespoon (15 ml) oil and 2 teaspoons (10 ml) vinegar per serving
  • Sticking within these portions can help keep your salad dressing calories, fat, and sodium in check. For example, 2 tablespoons of vinaigrette has about 60-120 calories, 5-12 grams fat, and 150-300 mg sodium. Meanwhile, many bottled creamy dressings have around 100 calories, 10 grams fat, and 200-300 mg sodium per 2 tablespoon serving.

Choosing lighter options like vinaigrettes over thick, creamy dressings can allow you to use a little more dressing per serving while still keeping nutrition in check. Making your homemade dressings also gives you better control over the ingredients and portions.

Is Subway’s Salad Calculated Before Serving?

If you’re wondering about Subway’s Christmas Day hours, it’s important to note that Subway locations may have varying schedules during the holiday season. Christmas Day is a national holiday, and many businesses, including some Subway restaurants, may choose to close for the day to allow their employees to spend time with their families.

 However, some Subway branches, especially those located in busy areas or travel hubs, might remain open with limited hours. To find out the exact Subway Christmas Day hours for your local restaurant, it’s best to check with them in advance. You can do this by visiting their official website, using their store locator, or giving them a call.

Remember that holiday hours can change from year to year, so it’s a good idea to verify the information for the specific year you are interested in.

Subway’s Approach To Salad Customization

Subway’s approach to serving salads is typically a customizable and customer-driven process. When you order a salad at Subway, it is prepared right in front of you, allowing you to choose the unique ingredients and toppings you desire. The quantity of each element, including lettuce, vegetables, proteins, and dressings, is determined by your preferences, and Subway’s staff assembles the salad accordingly. 

This build-your-own salad approach ensures that you receive the precise combination and amount of components that suit your taste. The cost of your salad is based on the ingredients you choose, and it may vary depending on your selections. This method allows for a personalised and freshly made salad experience tailored to each customer’s taste and dietary requirements.

Tips for Eyeballing Salad Dressing Portions

It can be tricky to eyeball proper salad dressing portions, especially when tossing a large bowl of lettuce. Here are some visual cues to help you add the right amount:

  • 1 tablespoon (15ml): About the size of one die or playing card
  • 2 tablespoons (30ml): About the size of a ping pong ball
  • 1 teaspoon (5ml): About the size of the tip of your thumb

Aim to lightly coat the leaves rather than dousing them in dressing. You can always add a little more if needed. Portioning dressings into small ramekins or containers before tossing the salad can also help control portions.

How Many Calories In Popular Salad Dressings?

The number of calories in salad dressings can vary widely depending on the type and brand. Here are some general calorie counts* for 2 tablespoon servings of popular dressings:

  • Ranch dressing: Around 140-150 calories
  • Thousand Island dressing: Around 120-140 calories
  • Italian dressing: Around 80-100 calories
  • Balsamic vinaigrette: Around 60-80 calories
  • Oil and vinegar: Around 120 calories
  • Blue cheese dressing: Around 140-160 calories

Calorie counts are based on average values for major brands. Check labels for specifics.

As you can see, thick creamy dressings like ranch and blue cheese tend to be the most calorie-dense, even as vinaigrettes and oil-based dressings are lighter. selecting lower-calorie dressings can help keep your salad wholesome.

Where I Can Find Coupons For Additional Discounts?

You can find coupons for additional discounts, including “Subway coupons,” through various sources:

  • Official Website and App: Visit the official website or mobile app of Subway. They often provide exclusive coupons and promotions for their customers.
  • Coupon Websites: Explore coupon websites like RetailMeNot,, or Groupon, where you can find a variety of discounts, including Subway coupons.
  • Newsletter Subscriptions: Subscribe to newsletters from Subway or coupon websites. They may send you exclusive deals and offers directly to your email.
  • Social Media: Follow Subway’s official social media accounts, as they frequently announce promotions and offer discounts to their followers.
  • Local Circulars: Check local newspapers, flyers, or circulars for Subway coupons or promotions available in your area.
  • Loyalty Programs: Join Subway’s loyalty programs or rewards systems. These often provide access to special discounts and offers, including Subway coupons, Some Subway locations may display in-store promotions or have printed coupons available for customers at the counter.

Remember that the availability of coupons may vary based on your location and the current promotions offered by Subway. Keep an eye on these different sources to maximize your chances of finding Subway coupons and securing additional discounts.

Can Salads Be Unhealthy If You Use Too Much Dressing?

Yes, salads can end up packing a hefty calorie, fat, and sodium punch if you overdo it on the salad dressing. For example, a large bowl of lettuce with 3 tablespoons of ranch dressing could contain 150 calories just from the dressing alone. Additionally, dousing your greens in fatty dressings can leave them soggy and less enjoyable to eat.

Sticking within the recommended 1-2 tablespoons (15-30ml) serving sizes is key. Also pay attention to what else is mixed into salads besides veggies – ingredients like fried chicken, bacon bits, cheeses, and creamy pasta or potato salads can pile on additional calories, fat, and sodium. In moderation these add-ins are fine, but be mindful of portions.

Healthy Tips For Salad Dressing

Here are some tips for keeping your salad dressing routine healthy:

  • Opt for lighter vinaigrettes or oil-vinegar mixes over thick creamy dressings.
  • Use 1-2 tablespoons (15-30ml) per serving of lettuce. Drizzle, don’t drench.
  • Make your dressing from heart-healthy oils, vinegar, mustard, and herbs/spices.
  • Read labels and compare brands – choose options under 150 calories, 15g fat, and 300mg sodium per serving.
  • Measure portions into small dipping cups or ramekins before tossing the salad.
  • Add dressing right before eating to prevent soggy greens.
  • Enjoy meat, cheese, avocado, and nuts/seeds on the side or in moderation to control portions.
  • Dip your fork into the dressing then spear lettuce rather than pouring dressing all over.
  • Healthier Homemade Salad Dressing Ideas

Making your salad dressing at home is easy, delicious, and a great way to control what goes into it. Here are some tasty homemade dressing ideas.

  • Lemon Vinaigrette: Whisk together 1/4 cup (60ml) olive oil, 2 tablespoons (30ml) lemon juice, 1 teaspoon Dijon mustard, salt and pepper
  • Balsamic vinaigrette: mix two tablespoons (30ml) olive oil, 1 tablespoon (15ml) balsamic vinegar, 1 teaspoon Dijon mustard, minced garlic and herbs.
  • Greek Dressing: Combine 2 tablespoons (30ml) olive oil, 2 tablespoons (30ml) red wine vinegar, minced garlic, oregano, pepper, and reduced sodium Greek seasoning.
  • Citrus Poppy Seed: Combo 1/four cup (60ml) olive oil, 1 tablespoon (15ml) orange juice, 1 teaspoon (5ml) lemon juice, 1 teaspoon (5ml) honey, 1 teaspoon (5g) poppy seeds
  • Green Goddess: Puree 1/4 cup (15g) parsley leaves, 2 tablespoons (30g) Greek yoghurt, 1 tablespoon (15ml) olive oil, 1 tablespoon (15ml) lemon juice, garlic and seasoning. Thin with water to desired consistency.

How Much Vinaigrette Can I Use On My Salad? 

For French dressing, the purpose is approximately two tablespoons (30ml) per serving of salad. Measure it into a small dipping cup before tossing your lettuce to control portions.

Is 1 Tablespoon Of Ranch Dressing Per Serving Healthy? 

One tablespoon (15ml) of creamy ranch dressing per salad serving is a reasonable portion as part of a balanced diet. Limit thick creamy dressings to 1 tablespoon (15ml) to control calories and fat intake.

What’s The Healthiest Salad Dressing I Can Use?

 Vinaigrettes made with heart-healthy oils like olive oil, herbs, spices, vinegar, mustard, etc. are your healthiest choice. They have fewer calories and fat than thick creamy dressings.

How Can I Tell If I’m Using Too Much Dressing? 

If you’re drenching and completely coating the lettuce leaves, you’re likely overdoing it on the dressing. Aim for lightly coated greens and add more dressing gradually if needed. Portion into dip cups or drizzle sparingly.

Should I Put Dressing On Both Sides Of The Lettuce Leaves? 

You don’t need to use dressing on both sides of lettuce leaves – focus on lightly coating just the top portion before tossing the salad and mixing everything. This helps leaves absorb just enough flavour without getting too soggy.


When it comes to salad dressings, moderation and smart choices are key for keeping your salad’s nutrition intact. Follow the recommended serving sizes of 1-2 tablespoons (15-30ml) depending on dressing type, opt for lighter vinaigrettes over thick creamy dressings, and experiment with making your healthy homemade mixes. With some mindful measuring and mixing, you can find the perfect balance of flavours and nutrition in your salads.

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