Green Goddess Dressing Nutrition Facts and Health Benefits

homemade green goddess dressing in a jar


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Green goddess dressing is a creamy dressing made with a combination of herbs and is commonly used on salads or as a dip. Its flavors are light, refreshing, and slightly tangy. The traditional version was created in 1923 to pay tribute to George Arliss and his play "The Green Goddess."

This salad dressing is made with sour cream and mayonnaise as the base along with vinegar, anchovies, scallions, parsley, chives, and tarragon. While mayonnaise and sour cream both get a bad rap due to their high-fat content, they can be part of a balanced diet. Plus, dietary fats are required for fat-soluble vitamin absorption and good fats may reduce the risk of heart disease and stroke.

Green Goddess Dressing Nutrition Facts

The following list provides an in-depth look at the nutrition facts for green goddess salad dressing. The information is based on data provided by the USDA for a 1-tablespoon serving.

  • Calories: 64
  • Fat: 6.5g
  • Sodium: 130mg
  • Carbohydrates: 1.1g
  • Fiber: 0g
  • Sugars: 1g
  • Protein: 0.2g


Carbs

There is only 1 gram of carbs in a 1-tablespoon serving of green goddess dressing. Considering there is 1 gram of both carbohydrates and sugar, it is likely the carbs found in green goddess dressing are from sugar.

Many bottled salad dressings contain sugar as an ingredient. The American Heart Association (AHA) recommends no more than 36 grams of added sugar per day for men and 25 grams for women.

Fats

Do not let the high-fat content fool you—the majority of those fat grams come from monounsaturated fatty acids (1.41 grams) and polyunsaturated fatty acids (3.48 grams), which means only 1.6 grams are coming from saturated fatty acids.

The fats in green goddess dressing serve a number of nutritional purposes. To start, fat-soluble vitamins—D, A, K, and E—need dietary fats to be absorbed, otherwise, they go to waste.

Plus, monounsaturated and polyunsaturated fats are an essential part of a nutritious diet and are responsible for several additional health benefits including providing energy, improving cholesterol levels when used to replace saturated fat in the diet, and reducing the risk of chronic diseases.

Protein

Green goddess dressing contains less than 1 gram of protein per 1-tablespoon serving. This is negligible and most likely comes from the sour cream and mayonnaise base.

Vitamins and Minerals

One tablespoon of green goddess dressing contains 5.1 milligrams of calcium, 4.65 milligrams of phosphorous, 8.7 milligrams of potassium, as well as vitamin A and vitamin K. The micronutrient quantities found in green goddess dressing are not sufficient on their own, however, they do contribute to your daily values.

Green goddess dressing also contains 130 milligrams of sodium per 1-tablespoon serving. Keep in mind, the Dietary Guidelines for Americans recommends 2,300 milligrams of sodium or less per day. A 1-tablespoon portion of green goddess dressing provides only about 1.7% of your daily sodium intake.

But, the average serving size of salad dressing is 2 tablespoons, so depending on how much you use, you may be getting more than 130 milligrams of sodium. If you are watching your sodium intake, you may need to be careful about measuring your dressing before adding it to your salad.

Calories

With 64 calories per tablespoon, green goddess dressing is fairly calorically dense. The majority of the calorie content is coming from fat calories. Fat calories make up 91% of the total calories in a 1-tablespoon serving.

Health Benefits

Though green goddess dressing—like most other salad dressings—is high in sodium, it is also rich in good fats. Good fats including monounsaturated and polyunsaturated fatty acids provide a multitude of heart-healthy benefits.

May Support Blood Clotting

Vitamin K is essential for healthy blood clotting and healthy bones. Plus, a vitamin K deficiency could cause bruising and bleeding problems, as well as a greater risk for osteoporosis. Though green goddess dressing is not a large source of vitamin K, it does provide about 12% to 16% of your daily requirements. 

May Lower Risk of Heart Disease and Stroke

Poor cholesterol levels have been linked to an increased risk of cardiovascular disease (CVD). Blood cholesterol is made up of low-density lipoproteins (LDL cholesterol) and high-density lipoproteins (HDL).

HDL is often coined “good” cholesterol, while LDL is considered “bad.” Reducing blood LDL-cholesterol levels is important for overall health and reduced risk of CVD.

Meanwhile, stroke is generally caused by a blockage or hemorrhage in the brain that restricts blood flow. A heart-healthy diet rich in good fats from monounsaturated and polyunsaturated fatty acids will also reduce the risk of stroke. Some studies found a conflicting association between stroke and intake of good fats, therefore more research is needed.

May Reduce Blood Pressure

The journal of the AHA discusses high blood pressure as the predominant risk factor for CVD and stroke.A diet rich in monounsaturated fatty acids—especially the vegetable fat oleic acid—may help reduce and control blood pressure.

May Lower Triglycerides

High cholesterol and high blood pressure are not the only risk factors for heart disease. Having high triglycerides is equally as detrimental to heart health.

Triglycerides are the fats found in your blood. Having too many blood triglycerides may contribute to the hardening or thickening of arterial walls.

This increases the risk of stroke and CVD. High triglycerides are also a sign of other conditions including type 2 diabetes and metabolic syndrome. Diets rich in monounsaturated and polyunsaturated fatty acids have a heart-protective effect due to a reduction in triglyceride levels.

Allergies

Green goddess dressing is traditionally made with both anchovies and dairy. If you have a fish allergy or dairy allergy (or both) you should look for a vegan or allergy-friendly option. Signs of an allergic reaction include hives, itching, swelling, nausea, vomiting, and diarrhea.

In severe reactions, people may even experience swelling of the lips and tongue, wheezing, racing heart, and difficulty breathing. If you are experiencing a life-threatening allergic reaction, it is important to get medical help right away.

If you suspect that you might have a food allergy, contact a healthcare provider. They can provide testing to help you determine which foods you are allergic to.

Adverse Effects

If you are using a prescription blood thinner, you should talk to a healthcare provider about what foods, including green goddess dressing, are permitted while taking your medications. Additionally, if you are salt-sensitive, you may want to consider a low-sodium option or reduce your portion size.

Varieties

You may be more familiar with new and trending variations of green goddess dressing than you are with the original that was developed in the 1920s. Today, you can find green goddess dressing made with avocado oil or Greek yogurt which would increase the good fats and protein.

You also may be able to find vegan, gluten-free, and dairy-free versions as well. Overall, green goddess dressing works well as a dip, on crudité, spread on sandwiches, alongside grilled fish or chicken, and of course as a salad dressing.

Storage and Food Safety

Salad dressings are best if stored in the refrigerator after opening. Most store-bought salad dressings will last 1 to 4 months if stored properly while homemade green goddess dressing will last up to 7 days in the refrigerator.

Recipes

Healthy Green Goddess Recipes to Try

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Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
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