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  4. Balsamic vinaigrette

This vinaigrette runs 15 g fat per 100 g. A 2025 meta-analysis of 36 cluster RCTs in 66,803 people (Mizuta et al., Hypertens Res 2025) found population sodium reduction cut systolic BP by 2.64 mmHg. Dressings contribute sodium even when they look oil-dominant.

About this food

How should I track Balsamic vinaigrette?

With calorie-dense foods like Balsamic vinaigrette, a kitchen scale is your best friend. Research shows that portion estimation errors reach 50–200% for fats and oils (Almiron-Roig et al., Appetite 2013) — even a tablespoon off can mean 40–120 extra calories. Weigh on a scale rather than eyeballing — this applies to both liquid oils and solid fats like butter. If you use cooking sprays, note that "0 calorie" labels are per fraction-of-a-second spray — a realistic burst is closer to 5–10 calories, and multiple sprays add up.

Macro Breakdown

Macro Split: 1% Protein, 26% Carbs, 73% FatMacro Split100%
Protein1%0.3g
Carbs26%12.0g
Fat73%15.0g

Nutrition Facts

Per 100g. Percentages reflect Daily Value (DV).

Energy
  • Calories
    180kcal—
Macronutrients
  • Protein
    0.3g1%
  • Carbohydrates
    12.0g—
  • Fat
    15.0g—
  • Fiberathlete
    0.0g0%
  • Sugar
    10.0g—
  • Saturated Fat
    2.0g—
Minerals
  • Sodium
    350mg—
  • Calciumathlete
    10mg1%
  • Ironathlete
    0mg2%
Vitamins
  • Vitamin Dathlete
    0.0mcg0%

% Daily Value based on FDA 2,000 kcal reference diet. Strength trainees have different needs — see highlighted nutrients.

Serving Calculator

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Balsamic vinaigrette — values for 30g

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Primary macros

Calories
54
kcal
Protein
0.1
g
Carbs
3.6
g
Fat
4.5
g

More nutrients

Fiber
0.0g
Sugar
3.0g
Sat. Fat
0.6g
Sodium
105mg
Calcium
3mg
Iron
0mg
Potassium
15mg
Magnesium
2mg
Zinc
0mg
Vitamin D
0.0mcg

Frequently Asked Questions

With calorie-dense foods like Balsamic vinaigrette, a kitchen scale is your best friend. Research shows that portion estimation errors reach 50–200% for fats and oils (Almiron-Roig et al., Appetite 2013) — even a tablespoon off can mean 40–120 extra calories. Weigh on a scale rather than eyeballing — this applies to both liquid oils and solid fats like butter. If you use cooking sprays, note that "0 calorie" labels are per fraction-of-a-second spray — a realistic burst is closer to 5–10 calories, and multiple sprays add up.

Balsamic vinaigrette contains 0.3g protein per 100g, which is lower in protein. A 30g serving provides 0.1g protein.

Balsamic vinaigrette can fit into a weight loss plan, but portion size matters. At 180 kcal per 100g it is moderately calorie-dense, so keep it within your daily calorie targets.

Balsamic vinaigrette is not ideal for a keto diet. At 12.0g net carbs per 100g, a single serving could easily exceed the daily 20-50g net carb limit.

Balsamic vinaigrette provides 180 kcal, 0.3g protein, 12g carbs, and 15g fat per 100g. Compare with other fats & oils foods in our database to find the best option for your nutritional goals.

Track this food

30g(Standard)
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Evidence-based. Peer-reviewed. Adapted to you.

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Fats & Oils

Balsamic vinaigrette

Macros per 100g

180
Calories
Protein0.3g
Fat15.0g
Carbs12.0g
Article research basis
1,316Papers Analyzed
4,705Foods in Database
100%Peer-Reviewed Sources
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Reviewed by Calibr8

Peer-reviewed data · Last updated March 13, 2026

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Potassium
50mg1%
  • Magnesiumathlete
    5mg1%
  • Zincathlete
    0mg1%
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