Caesar dressing is a creamy, savoury classic used to bring richness to salads, especially Caesar salads. But behind the flavour is a hefty calorie count that can catch many off guard. Whether it’s homemade or store-bought, the calorie content in Caesar dressing varies based on ingredients, serving size, and fat content.

Calorie Content by Weight and Type

A typical Caesar dressing contains around 80 to 90 calories per tablespoon (about 15g). This can go up or down depending on the style:

  • 15g (1 tbsp) regular Caesar dressing: 80–90 calories
  • 30g (2 tbsp) regular Caesar dressing: 160–180 calories
  • 50g (large portion): 270–300 calories

Low-fat or “light” versions may contain around 40–60 calories per tablespoon. However, these often use thickeners or sugar substitutes to compensate for reduced fat, which affects the flavour and nutritional profile.

Nutritional Breakdown by Style

Regular Caesar Dressing (per 15g):
Fat: 9g
Saturated Fat: 1.5g
Carbohydrates: 1g
Sugars: 0.5g
Protein: 0.5g
Sodium: 170mg

Low-Fat Caesar Dressing (per 15g):
Fat: 4g
Saturated Fat: 0.5g
Carbohydrates: 3g
Sugars: 1g
Protein: 0.3g
Sodium: 160mg

Homemade Caesar Dressing (per 15g):
Fat: 10g
Saturated Fat: 2g
Carbohydrates: 0.5g
Sugars: 0g
Protein: 0.6g
Sodium: 150mg

How Is Caesar Dressing Made and What’s in It?

Traditional Caesar dressing is made from a blend of raw egg yolks, olive oil, anchovies, garlic, lemon juice, Dijon mustard, Parmesan cheese, and Worcestershire sauce. These ingredients are emulsified to create a rich, creamy texture.

Many commercial versions use pasteurised eggs, added sugar, preservatives, and stabilisers to increase shelf life and cut costs. Some may replace olive oil with cheaper vegetable oils, or anchovies with anchovy paste or flavourings.

Benefits of Caesar Dressing

Caesar dressing can offer small amounts of protein and calcium due to the egg and Parmesan content. It also provides fat-soluble vitamins like A and E if made with olive oil. The fat content can help with nutrient absorption in salads containing raw vegetables. Homemade versions using quality oils and fresh ingredients may be nutritionally superior to processed dressings.

Downsides of Caesar Dressing

The main drawback is the high fat and calorie content. Even small portions can add up quickly, especially when dressing is poured freely or added to already high-calorie meals. Many commercial dressings are high in sodium and may contain hidden sugars, preservatives, or low-quality oils.

People with egg allergies or dietary restrictions around raw eggs should avoid traditional homemade recipes unless pasteurised eggs are used. Anchovy-based recipes may also be unsuitable for vegetarians or those avoiding fish.

How Caesar Dressing Affects Your Diet

Caesar dressing is calorie-dense and can quickly turn a healthy salad into a high-fat meal. While it can be part of a balanced diet when used sparingly, generous servings will add significant calories without much volume, potentially undermining weight loss or calorie-controlled plans. For those monitoring their sodium intake, Caesar dressing may also pose an issue, especially when combined with other salty ingredients like croutons or Parmesan.

Glycaemic Index Rating

Caesar dressing is low on the glycaemic index due to its high fat and protein content and minimal carbohydrates. This means it has little direct impact on blood glucose levels, making it technically suitable for low-GI diets. However, it’s still calorie-dense, so portion control is key.

Healthier Alternatives

To lighten Caesar dressing without losing flavour, consider making your own at home using Greek yoghurt in place of mayonnaise or egg yolks. Blending yoghurt with lemon juice, garlic, Dijon mustard, anchovy paste, and a touch of olive oil can replicate the creamy tang while reducing calories, fat, and cholesterol.

Another option is using avocado as a base, adding heart-healthy fats and fibre while maintaining creaminess.

Summary

So, how many calories is Caesar dressing? On average, 80 to 90 calories per tablespoon — but it adds up fast. While tasty and full of rich flavour, Caesar dressing is high in fat and sodium, making it best enjoyed in moderation. If you're trying to eat clean or cut calories, making a lighter version at home or choosing low-fat alternatives can give you the flavour without the dietary baggage. Use wisely, and Caesar dressing can still have a place in a balanced, mindful diet.

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