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  1. Italian dressing

This vinaigrette carries 771 mg sodium per 100 g. A 2-Tbsp portion adds ~231 mg. A 4.4 g/day salt cut lowers systolic BP by −4.18 mmHg (He et al., BMJ 2013, Cochrane meta-analysis of 34 RCTs). Vinaigrettes are the quiet salt carrier on most salads.

About this food

How should I track Italian dressing?

With calorie-dense foods like Italian dressing, 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, 14% Carbs, 85% FatMacro Split100%
Protein1%0.3g
Carbs14%8.1g
Fat85%22.1g

Nutrition Facts

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

Energy
  • Calories
    229kcal—
Macronutrients
  • Protein
    0.3g1%
  • Carbohydrates
    8.1g—
  • Fat
    22.1g—
  • Fiberathlete
    0.1g0%
  • Sugar
    6.4g—
  • Saturated Fat
    3.2g—
Minerals
  • Sodium
    771mg—
  • 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

Serving Calculator

Italian dressing — values for 30g

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Primary macros

Calories
69
kcal
Protein
0.1
g
Carbs
2.4
g
Fat
6.6
g

More nutrients

Fiber
0.0g
Sugar
1.9g
Sat. Fat
1.0g
Sodium
231mg
Calcium
3mg
Iron
0mg
Potassium
9mg
Magnesium
1mg
Zinc
0mg
Vitamin D
0.0mcg

Frequently Asked Questions

With calorie-dense foods like Italian dressing, 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.

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

Italian dressing contains 229 kcal per 100g, making it more calorie-dense. For weight loss, control portion sizes and fit it within your daily calorie targets.

Italian dressing can fit into a keto diet in moderate amounts. At 8.0g net carbs per 100g, smaller portions can stay within the daily limit.

Italian dressing provides 229 kcal, 0.3g protein, 8.1g carbs, and 22.1g 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

Italian dressing

Macros per 100g

229
Calories
Protein0.3g
Fat22.1g
Carbs8.1g
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 26, 2026

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Potassium
29mg1%
  • Magnesiumathlete
    3mg1%
  • Zincathlete
    0mg1%
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