Thousand Island Dressing Nutrition Facts and Health Benefits

Thousand island dressing is a condiment that dates back to the early 1900s originating in the Thousand Island region between New York and Canada. While the story of who first created thousand island dressing is unclear, the fact that it remains an American favorite is not.

The creamy pink dressing is a combination of mayonnaise, ketchup, sweet pickle relish, vinegar, minced onion, and garlic. Variations of thousand island dressing are served on Big Macs, In-N-Out burgers, and Reuben sandwiches.

Thousand Island Dressing Nutrition Facts

The following nutrition information is based on a 2-tablespoon serving of thousand island dressing and is provided by the USDA.

Carbs

Thousand island dressing is made with ketchup, which is tomato-based. The USDA provides carbohydrates for 100 grams of Roma tomatoes at 3.84 grams. The carbs in thousand island dressing are primarily from ketchup. There is no fiber in thousand island dressing.

Fats

Thousand island dressing has 10.5 grams of total fat per 2-tablespoon serving. From those fat grams, 2.36 grams are monounsaturated fatty acids, and 5.46 grams are polyunsaturated fatty acids. That means nearly 8 grams of fat are coming from healthy fats, while only around 2.5 grams are coming from saturated fats. Polyunsaturated and monounsaturated fatty acids are both linked to improving heart health.

Protein

There is no protein in thousand island dressing.

Vitamins and Minerals

Thousand island dressing contains small amounts of calcium, magnesium, iron, phosphorous, selenium, thiamine, choline, and vitamin E. It also contains significant amounts of vitamin K, vitamin A, lycopene, beta-carotene, potassium, and sodium.

Thousand island dressing has 107 milligrams of potassium for every 2-tablespoon portion and 962 milligrams of sodium. If you have kidney disease, consult your doctor before consuming high potassium foods. Similarly, salad dressings, including thousand island dressing, typically are high in sodium, if you have high blood pressure consider choosing a low sodium option.

Calories

There are 114 calories in a 2-tablespoon serving size of thousand island dressing. Ninety-four percent of the total calories come from fat and the remaining 6% come from sugar and carbohydrates.

Health Benefits

Although thousand island dressing has not been studied specifically, it does contain ingredients that have been shown to be beneficial. Here is an overview of the potential benefits of thousand island dressing.

May Help With Absorption of Fat-Soluble Vitamins

Thousand island dressing has a high total fat content, making it a good pairing with foods that are rich in fat-soluble vitamins. Fat-soluble vitamins A, E, D, and K require fats for optimal absorption. If someone is lacking sufficient dietary fats in their daily routine they could be at risk for a fat-soluble vitamin deficiency.

May Impact Vision Health

Thousand island dressing contains vitamin A, which is a critical part of rhodopsin, a protein that absorbs light in the retinal receptors, and helps you see in the dark. Other studies have shown that eating enough vitamin A-rich foods lowers the risk of cataracts and age-related macular degeneration.

May Strengthen Immune Function

Studies show that vitamin A plays a role in regulating and strengthening immune function to help ward off and fight infection.

May Provide Antioxidant Protection

Thousand island dressing contains 2600mcg lycopene per 2-tablespoon serving. Lycopene is a powerful antioxidant that may protect against cancer and other disease risks.

May Promote Heart Health

Unsaturated dietary fats found in thousand island dressing have been shown to reduce LDL (unhealthy) cholesterol levels and provide a cardio-protective effect.

May Reduce Blood Pressure

Thousand island dressing is high in potassium, which is an electrolyte that helps control blood pressure by helping the body lose sodium through urine. Studies show that eating more potassium-rich foods is associated with strong blood pressure-lowering benefits.

Adverse Effects

Thousand island dressing is high in potassium, vitamin K, and sodium. Too much potassium in your diet is dangerous for those with kidney disease while vitamin K has adverse effects for people taking blood thinners. And people with high blood pressure should consider choosing a lower sodium option. Talk to a healthcare provider to determine if thousand island dressing will align with your nutrition goals.

Varieties

Variations of thousand island dressing include regular, low-fat, and fat-free options.

Storage

Store-bought salad dressings are best when stored in the refrigerator upon opening for up to 1 month. Homemade thousand island dressing is best if consumed within 3 to 4 days, and must be stored in the refrigerator.