Calorie Chart / Seasoning & Sauces / Vinaigrette
How Many Calories Are in Vinaigrette?
Calculation of the nutritional value & Recommended Dietary Intake of vinaigrette
For ml and a calorie requirement of kcal
| Calories 54 kcal | Proteins 0 g | Lipids 6 g | Carbohydrates 0 g |
| 3% | 0% | 9% | 0% |
Health benefits of vinaigrette
Vinaigrette - 100ml
Calories 453 kcal
Proteins 0.1 g
Lipids 50 g
Carbohydrates 0.2 g
Vinaigrette is considered a high-calorie condiment because most of its weight comes from oil, which is rich in energy-dense lipids. Despite the calories, the traditional blend of oil and vinegar offers several nutritional advantages.
The oil component (often sunflower, rapeseed, or olive-type vegetable oils) provides vitamin E and vitamin K, two fat-soluble antioxidants that help protect cells from oxidative stress and contribute to normal blood clotting. The monounsaturated and polyunsaturated fatty acids present can support cardiovascular health when they replace saturated fats in the diet. The acidic phase, supplied by vinegar or lemon juice, may improve post-meal glycaemic response and enhance mineral absorption.
Another indirect benefit—despite the calories—is that vinaigrette increases the absorption of the fat-soluble vitamins already contained in raw vegetables such as carrot (beta-carotene) or tomato (lycopene). Historically, vinaigrette appears in French culinary texts of the 17th century as a practical way to preserve herbs and season salads without refrigeration.
Tips for incorporating vinaigrette into a balanced diet
Because vinaigrette is rich in calories, use it sparingly—one tablespoon (≈15 g) is often enough to coat a large bowl of mixed greens such as arugula, cucumber slices, and cherry tomatoes. To lighten the calories further, whisk in a spoonful of water or plain yogurt for a creamy texture without extra fat.
For athletes looking for healthy calories after training, vinaigrette can be used as a quick marinade for grilled chicken breast or salmon. The acidic environment tenderizes the proteins while adding minimal prep time.
In balanced menus, pair vinaigrette-dressed salads with a complex carbohydrate like brown rice or quinoa rather than refined bread to avoid empty calories. Conversely, if you are watching calories closely, opt for the light vinaigrette version or simply reduce the oil-to-vinegar ratio.
Frequently Asked Questions
- How many calories are in vinaigrette?
- 453 kcal per 100 g.
- Is vinaigrette suitable for weight-loss diets despite its calories?
- Yes—used in small quantities, vinaigrette adds flavor that can make low-calorie vegetables more appealing, helping you stay satisfied while keeping total calories moderate.
- What is the healthiest oil to use when making vinaigrette?
- Oils rich in monounsaturated fats, such as high-oleic sunflower or rapeseed (canola) oil, add heart-friendly fats without altering calories significantly.
- Can I lower the calories of my vinaigrette?
- Absolutely—replace part of the oil with water, vegetable broth, or plain yogurt, or switch to a ready-made light vinaigrette.
- Does vinaigrette help absorb nutrients?
- Yes, the fat content enhances absorption of fat-soluble vitamins (A, D, E, K) present in raw vegetables.
- How long can homemade vinaigrette be stored?
- Kept in a sealed jar in the refrigerator, a basic vinaigrette lasts about one week; shake before use as separation is natural.
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Information provided by Calorie Menu may contain inaccuracies or errors. It cannot, under any circumstances, substitute medical advice or medication.
