Information, Symptoms, Treatments and Resources


Ranch: To Dip or Not to Dip?


Is ranch dressing a good choice for people with diabetes? Get the facts here.

Serving size: 2 Tbsp (30 g)

Carbs: 2 g (regular ranch dressing); 7 g (fat free)

Calories: 129 (regular); 33 (fat free)

Glycemic index: unavailable*

Glycemic load: unavailable*


Ranch dressing falls into two main camps: regular and fat free. While fat-free ranch may seem like a healthy choice, you’re better off choosing regular. To reduce the calories in fat-free salad dressings, manufacturers replace the oil with water, sugar, and other additives to recreate the texture of creamy dressing (without, you know, cream). Regular ranch dressing also generally has a bunch of additives, although fewer than the fat-free kind.

On the upside, there are hardly any carbohydrates in regular ranch dressing. If ranch makes raw veggies more appealing to you, go for it. In a restaurant, ask for it on the side so you can stick to a 2-tablespoon serving.

Quick tip: Bump up the nutrition of your ranch dip at home by mixing plain Greek yogurt with powdered ranch dressing mix.


*Hasn't been analyzed but does contain carbs.


Published on August 10, 2016. 


— Compiled by Kerri-Ann Jennings, MS, RD

Reviewed by Toby Smithson, MS, RD, LDN, CDE on June 20, 2016.
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