Creamy Parmesan dressing is a popular salad dressing made with Parmesan cheese, mayonnaise, milk or cream, and seasonings. It has a rich, tangy flavor from the cheese and creamy texture from the dairy. While Parmesan dressing can add lots of flavor to salads and vegetables, it’s also high in calories, fat, and sodium. Understanding the nutrition information can help determine if and how it can fit into a healthy diet.
Macronutrients in Parmesan Dressing
The macronutrients – protein, carbohydrates, and fat – make up the calories and major sources of energy in creamy Parmesan dressing. Here is an overview of the macronutrient content:
Protein
Parmesan cheese adds a significant amount of protein to creamy Parmesan dressing. A 2 tablespoon serving of dressing typically provides around 3-4 grams of protein (1, 2). The protein comes primarily from the milk solids in the cheese. Getting adequate protein is important for building and repairing muscle tissue, supporting immunity, and keeping you feeling full between meals.
Carbohydrates
Creamed Parmesan dressings are very low in carbohydrates, containing around 1 gram or less per serving (1, 2). The small amount of carbs are from the milk solids. The lack of sugars makes Parmesan dressing a good option for low-carb diets. However, carb-containing ingredients like croutons or pasta can quickly increase the carb count when added to a salad.
Fat
The majority of calories in creamy Parmesan dressing come from fat. A 2 tablespoon serving provides around 140-170 calories and 14-16 grams of fat (1, 2). This fat comes mostly from liquid oils like canola, soybean, or olive oil and the dairy ingredients – cheese, mayonnaise, cream or milk. The type of fat is a mix of saturated fat from the dairy products and monounsaturated and polyunsaturated fats from the oils.
The high fat content makes the dressing creamy and flavorful, but also means it’s very high in calories. Each tablespoon of Parmesan dressing has about the same calories as a tablespoon of olive oil.
Vitamins and Minerals
Though creamy Parmesan dressing is not a significant source of most vitamins and minerals, it does provide:
Calcium
A 2 tablespoon serving of Parmesan dressing contains around 10-15% of the recommended daily calcium intake, with around 100-150 mg (1, 2). This significant amount comes from the Parmesan cheese. Calcium is essential for building and maintaining strong bones and teeth.
Vitamin A
Around 50-150 mcg of vitamin A is found in 2 tablespoons of Parmesan dressing (1, 2). This vitamin supports immune function, vision, and cellular communication. The vitamin A is provided by the dairy ingredients.
Sodium
Parmesan dressing is high in sodium, with around 180-230 mg per 2 tablespoon serving (1, 2). Sodium helps regulate fluid balance and nerve transmission, but too much can increase blood pressure in salt-sensitive individuals. The sodium comes from salt added during processing and naturally occurring sodium in the cheese.
Other Nutrients in Parmesan Dressing
In addition to the major macronutrients and vitamins/minerals highlighted above, Parmesan dressing contains a variety of other nutrients:
Cholesterol
Around 10-15 mg of cholesterol per serving comes primarily from the egg yolks in mayonnaise (1, 2). Dietary cholesterol has less of an impact on blood cholesterol levels than once believed.
Iron
Around 0.2-0.5 mg of iron is provided in each serving (1, 2). Iron supports oxygen transport in the blood.
Potassium
With around 55-65 mg per serving, potassium helps manage fluid balance (1, 2).
Phosphorus
Around 50-70 mg of phosphorus from dairy products helps build bones and teeth (1, 2).
Magnesium & Zinc
Small amounts of magnesium and zinc round out the micronutrient profile (1, 2).
How Does Parmesan Dressing Fit Into a Healthy Diet?
Here are some things to consider about including Parmesan dressing in your diet:
Focus on Portion Sizes
The high calorie and fat content mean portion control is important with Parmesan dressing. Stick to a 2 tablespoon serving to keep calories in check. Measuring with a spoon can help with proper portions.
Balance with Nutrient Dense Foods
Pair Parmesan dressing with highly nutritious foods like vegetables, lean proteins, whole grains, and fruits to help compensate for the dressing’s fat and sodium content. This ensures you get an array of beneficial nutrients.
Look for Reduced Fat Versions
Opt for light or reduced fat Parmesan dressings to cut down on calories and fat. They provide a similar cheesy flavor with around half the fat and calories.
Avoid Daily Use
While delicious, creamy Parmesan dressing is high in saturated fat and sodium, so regular use may negatively impact heart health. Reserve it for occasional use rather than every day.
Avoid Dipping and Drizzling
It’s easy to overdo it with creamy dressings when drizzling over vegetables or dipping bread. Use a light hand or dilute it with a little oil and vinegar dressing.
Compare Brands
Nutrition can vary significantly between brands. Compare labels and choose options lowest in calories, fat, and sodium when possible.
Nutrition Facts for Creamy Parmesan Dressing
Here is the nutrition information for two common national brand creamy Parmesan dressings, Wish-Bone and Ken’s Steak House (1, 2):
Wish-Bone Creamy Parmesan Dressing
| Nutrient | Per 2 Tbsp (30g) | % Daily Value |
|---|---|---|
| Calories | 140 | |
| Fat | 14g | 22% |
| Saturated Fat | 2.5g | 13% |
| Trans Fat | 0g | |
| Cholesterol | 15mg | 5% |
| Sodium | 180mg | 8% |
| Potassium | 55mg | 2% |
| Total Carbs | 1g | 0% |
| Protein | 1g | 2% |
Ken’s Steak House Creamy Parmesan Dressing
| Nutrient | Per 2 Tbsp (30g) | % Daily Value |
|---|---|---|
| Calories | 160 | |
| Fat | 16g | 25% |
| Saturated Fat | 3g | 15% |
| Trans Fat | 0g | |
| Cholesterol | 10mg | 3% |
| Sodium | 230mg | 10% |
| Carbs | 1g | 0% |
| Protein | 3g | 6% |
Ways to Modify Creamy Parmesan Dressing
To lighten up creamy Parmesan dressing or adapt it to different dietary needs, consider these easy modifications:
Use Nonfat or Lowfat Dairy
Substitute nonfat milk and lowfat or nonfat sour cream or mayo to substantially cut calories and fat.
Boost Tangy Flavor
Add a spoonful of plain yogurt or a splash of lemon juice or vinegar to creaminess.
Thin It Out
Whisk in a bit of water, broth, or oil and vinegar dressing to thin dressing to desired consistency.
Pump Up the Herbs
Fresh or dried herbs like parsley, basil, oregano amp up flavor without adding calories.
Spice It Up
A sprinkle of garlic powder, onion powder, paprika, or black pepper adds lots of flavor.
Swap in Greek Yogurt
Nonfat Greek yogurt adds tang and creaminess while cutting some fat.
Use Oil Vinegar Dressing
For lighter option, replace up to half the creamy dressing with oil and vinegar.
Top with Avocado or Nuts
Garnishing salad with avocado slices or chopped nuts adds creaminess and crunch.
Healthier Parmesan Dressing Recipe
Here is a recipe for a lighter Parmesan dressing that cuts over half the calories and fat, while pumping up the tangy flavor:
Ingredients
- 1/4 cup grated Parmesan cheese
- 1/4 cup nonfat Greek yogurt
- 2 tablespoons nonfat milk
- 1 tablespoon lemon juice
- 1 small garlic clove, minced
- 1 teaspoon Dijon mustard
- 1/2 teaspoon Worcestershire sauce
- 1/8 teaspoon each dried basil and oregano
- Pinch of black pepper
Instructions
- In a small bowl, whisk together all ingredients until smooth and combined.
- Cover and refrigerate for at least 30 minutes to allow flavors to blend.
- Whisk dressing again before serving over salads.
- Store leftover dressing in the refrigerator for up to 5 days.
Nutrition Facts
| Nutrient | Per 2 Tbsp |
|---|---|
| Calories | 60 |
| Fat | 3g |
| Carbs | 2g |
| Protein | 3g |
| Sodium | 150mg |
Conclusion
Creamy Parmesan salad dressing packs a flavorful, cheesy punch, but is also high in calories, fat, and sodium. Understanding the nutrition stats and finding the right balance of nutrients can help you enjoy Caesar and other Parmesan coated salads while maintaining a healthy lifestyle. Portion control, reduced fat versions and lighter modifications are smart strategies for healthy use. With a few adjustments, creamy Parmesan can pair perfectly with crisp, fresh salads.