You can use ranch dressing on everything from salad to baked potatoes. You can also dip ranch dressing into just about anything, including broccoli, carrots, French fries, chicken wings and onion rings. Although regular ranch dressing is high in fat, you have options of buying low-fat or fat-free ranch dressing.
Nutritional values are based on a 1-tbsp. serving of regular ranch dressing.
Basic Nutrition
One tablespoon of ranch dressing contains 73 calories, 1 g of total carbohydrates and 0.1 g of dietary fiber. Based on a 2,000-calorie-a-day diet, these measurements represent a less than 0.1 percent of the recommended daily value, or DV, for carbohydrates and less than 0.1 percent for dietary fiber. Ranch is not a good source of protein because it only contains 0.2 g per serving.
Calories and Carbohydrates
One serving of ranch dressing contains 73 calories, representing 4 percent of the recommended daily value. Fat accounts for the majority of the calories with 68.1, while the remaining calories come from carbohydrates and protein. Ranch dressing is a low carbohydrate and low sugar food, with only 1 g of carbohydrates and 0.4 g of sugar.
Fats
The total fat content in one serving is 7.7 g, which represents a large 12 percent of the recommended daily value. One serving contains 1.2 g of saturated fat, but also provides 1.7 g of monounsaturated fats and 4.2 g of polyunsaturated fats. You'll also gain heart-healthy fatty acids in 459 mg of Omega-3 fatty acids and 3,790 mg of Omega-6 fatty acids.
Vitamins and Minerals
Ranch dressing is an excellent source of vitamin K, with 18.8 mcg, or 23 percent DV. It also contains 0.7 mg of vitamin E, or 4 percent DV and 1 percent DV, each, of vitamin C, thiamin, vitamin B12 and pantothenic acid. Ranch dressing provides minimal mineral content with only 24.1 mg of phosphorus, or 2 percent DV, 0.1 mg of iron, or 1 percent DV and 0.4 mcg of selenium, or 1 percent DV.
Sodium and Cholesterol
One serving of ranch dressing contains 122 mg of sodium; this is 5 percent of the recommended daily value. It also contains 5 mg of cholesterol, which represents 2 percent DV.
Low-Fat and Fat-Free Ranch
Low-fat ranch dressing contains less than half of the calories found in regular ranch dressing, with only 33 calories per serving. Fat-free ranch contains only 17 calories per serving. Low-fat ranch also contains less than half the fat, with only 2.6 g per serving, and fat free ranch contains only 0.3 g per serving. Carbohydrates increase with low-fat and fat-free ranch, from 1 g in regular ranch to 2.4 g in low-fat and 3.7 g in fat-free.
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