The Keto Verdict on Kraft Ranch Dressing: Ingredient Insights & Keto-Friendly Alternatives

Kraft ranch dressing can be considered suitable for a keto diet if you focus only on its carbohydrate content.¹ However, it fits into the category of “dirty keto” due to the inclusion of high glycemic index ingredients like sugar.

For this reason, Kraft ranch dressing is only party keto. This amount of sugar could be enough to disrupt ketosis, and it might be worth considering other options and alternatives.

And before you ask about whether or not Hidden Valley ranch dressing is keto, just know that Kraft ranch vs Hidden Valley are nearly the same carb and ingredient wise.

Is Kraft Ranch Dressing Suitable for a Keto Diet?

Kraft ranch dressing is keto-approved, but only when enjoyed in moderation as the serving size is fairly small at only 2 tablespoons. The carbohydrate content is 2 grams per serving.

That being said, the carb count could significantly increase if more than 1 serving size of the dressing is consumed so it’s important to remain mindful and enjoy in moderation to keep this condiment keto-friendly.

To follow a keto diet, total carbohydrates are limited to between 20-50 grams per day. Research has recommended having an average breakdown of 70-80% fat, 5-10% carbohydrates, and 10-20% protein when looking at the entire daily calorie budget.²

Carbs in Kraft Ranch Dressing + Kraft Ranch Dressing Nutrition Information

Kraft ranch dressing has a relatively low number of carbs per serving size at only 2g carbs. It is essential to keep in mind, very often people will consume significantly more than the serving size while using ranch as a dressing or dipping sauce.

For this item to remain keto-friendly, it would be best to stick to the serving size of 2 tablespoons.

Source: Waldemar Brandt from Pexels³

The following nutrition information is for 2 tablespoons of the Classic Kraft ranch dressing.

• Calories: 100
• Fat: 11g
• Sodium: 290 mg
• Total Carbohydrates: 2g
• Net Carbohydrates: 2g
• Sugar: 1g
• Protein: 0g

When looking at the nutrition information of Kraft ranch, it’s clear to see it is aligned with the high-fat nature required of a keto diet. Followers of the keto diet will see a majority of their daily calories coming from fat sources, specifically between 55-60% of their total calories.⁴

The fat percentages can vary based on individual preferences when following a keto diet.

Kraft ranch dressing is keto-friendly, but it contains buttermilk, which has 13 grams of carbs per serving. Therefore, those following a keto diet should consume this product in moderation.

Kraft Ranch Dressing Ingredients & Glycemic Index of Each

Here is the list of the ingredients found in Kraft ranch dressing and their glycemic index. Upon examining the nutrition label of Kraft ranch dressing, particularly focusing on its carbohydrate and sugar content, it becomes apparent that this dressing is suitable for a ketogenic diet.

On the other hand, it’s important to look beyond that and notice the quality of the ingredients and the glycemic index of these items. The glycemic index is crucial to keep in mind and it is recommended this number remains low when following a keto plan.

There are some foods that are low in the number of carbs and low in the number of fiber but have a high glycemic index rating which could bring someone out of ketosis.

The glycemic index of food items is important to consider as it assesses how a food’s carbohydrate content is absorbed into the body and how it impacts blood sugar levels.⁵ Foods are rated on a scale from 0 to 100.

Those high on the list have a high glycemic index and are absorbed quickly leading to a fast spike in blood sugar. While on a keto diet, it’s best to choose foods lower on the glycemic index.

The glycemic index (GI) rankings are split into 3 categories:

• Low Glycemic Index: 0-55
• Medium Glycemic Index: 56-69
• High Glycemic Index: 70-100

Low GI foods are beneficial to those on a keto diet because they help someone to feel full for longer, can help prevent and limit cravings, and provide more energy.⁶ Here are the ingredients found in Kraft ranch dressing and their GI ranking.

• Soybean Oil: 0
• Water: 0
• Vinegar: 15
• Sugar: 65
• Egg Yolks: 0
• Salt: 0
• Buttermilk: 35
• Dried Garlic: 20
• Dried Onion: 15
• Dried Parsley: 15
• Yeast Extract: 35

Kraft ranch dressing also contains some preservatives and additives as seen below. These are not ranked on the glycemic index.

Preservatives and food additives are important to remain weary of when following a keto diet as they have been linked with having a potential direct and indirect negative effect on the immune system.⁷ Additionally, food additives have been shown to have a correlation with endocrine disruption and other negative health side effects.⁸

• Monosodium Glutamate
• Xanthan Gum
• Potassium Sorbate
• Calcium Disodium Edta
• Disodium Guanylate
• Disodium Inosinate
• Whey
• Phosphoric Acid

Sugar Content in Kraft Ranch Dressing

Most ranch dressings have a very low sugar content per serving size, which again it is important to note that most people typically consume more ranch than the 2-tablespoon serving size at one time. Furthermore, serving sizes have been shown to be ineffective and inaccurate.⁹

Here are some of the most popular name-brand ranch dressings and their sugar content per 2 tablespoons.

• Amount of Sugar in Kraft Ranch Dressing = 1g
• Amount of Sugar in Hidden Valley Ranch Dressing = 1g
• Amount of Sugar in Newman’s Own Ranch = 2g
• Amount of Sugar in Ken’s Steakhouse Ranch = 1g
• Amount of Sugar in Litehouse Homestyle Ranch = 1g
• Amount of Sugar in Olive Garden Parmesan Ranch = 1g

Keto Salad Dressing Ideas & Substitutes

When starting a keto diet, one might wonder if ranch dressing fits within the dietary guidelines and what other healthy alternatives exist for losing weight quickly in a month without exercise. With the growing popularity of the keto diet, there is a breadth of different ranch brands marketed towards being keto-friendly while also offering a healthier dipping sauce or salad dressing.

Source: Hans from Pixabay¹⁰

Here are some of the top keto-approved ranch alternative dipping sauces, a homemade keto ranch recipe, and some other ranch brands that would be a good, healthy sauce to try out.

Keto-Friendly Ranch Alternatives

Ranch dressing is an incredibly popular condiment used as a dipping sauce, salad dressing, and topping on almost anything. Keto diet followers may want to know how much weight they can lose on keto and what healthier alternatives they can add to their diet.

Here are some healthy, keto-approved ranch dressing options alongside some other dipping sauces to try out!

• Lantana Edamame Hummus: Normal hummus is made from chickpeas which have a slightly higher number of carbs per 2-tablespoon serving at 3 net carbs. Edamame hummus only has 1 net carb per 2-tablespoon serving.
• Primal Kitchen Organic and Unsweetened Classic BBQ: For a different type of dipping sauce this BBQ sauce is a great keto-approved option at only 2 net carbs per 2 tablespoons.
• Original Bitchin’ Sauce: This sauce is vegan and gluten-free and is marketed as being great on anything. Coming in at only 1 net carb for 2 tablespoons, this is another awesome keto-friendly dipping sauce.

Homemade Keto Ranch Recipe

The best way to guarantee a recipe will 100% fit into the diet plan is to make it homemade. This way every ingredient is known.

Kraft ranch dressing is keto-friendly, but a homemade version can be just as delicious and typically contains even fewer net carbs per serving, making it a superior option for those following a keto diet.

Here is a simple, easy-to-make homemade keto-friendly ranch dressing. This recipe makes 12 servings with each serving size being 2 tablespoons.

• 1 cup mayonnaise (pro tip: choose a mayonnaise made with avocado or olive oil)
• ½ cup sour cream (for a higher protein option sub ½ cup plain greek yogurt)
• ¼ cup heavy cream (great because it adds to the high-fat content required of the keto diet)
• 2 teaspoons lemon juice
• 1 tablespoon white distilled vinegar
• 1 garlic clove, minced
• 1 teaspoon dried dill
• ½ teaspoon dried chives
• ½ teaspoon onion powder
• Sea salt and black pepper to taste

1. Add all ingredients into a bowl and whisk well until everything is combined.
2. Pro tip: This can be enjoyed immediately but for best results place it in the refrigerator for at least 2 hours. This will chill the ranch dressing and allow it time to thicken.

Here are the nutritional facts for 1 serving size of the homemade ranch dressing. (2 tablespoons)

• Calories: 108
• Fat: 11g
• Sugar: 0.7g
• Sodium: 160mg
• Protein: 0.5g
• Carbs: 1.2g
• Net Carbs: 1.1g

Alternative Keto Ranch Dressing Brands

While Kraft ranch dressing is keto-approved there are some additional options that may be an even better choice for those on a keto diet. While there may not be a zero-carb ranch dressing option, there are a few great options with only 1 carb!

• Primal Kitchen Ranch: Primal Kitchen ranch has 0 grams of sugar and 3 total carbs. This brand’s ingredient list is full of healthy, organic items and is made from avocado oil which is a healthy, keto-friendly oil alongside olive oil.
• Walden Farms Ranch: This has 0 grams of fat and sugar and only 2 grams of carbs.
• Yo Mama’s American Ranch: This ranch is gluten, sugar, and dairy-free and only has 1 gram of total carbohydrates per serving.
• Chosen Foods Classic Ranch Dressing: Made with avocado oil, this ranch is higher in fat content at 11 grams but would still nicely fit into a keto diet. There are only 2 grams of carbohydrates.
• Marzetti Simply Dressed Ranch Dressing: At only 1 gram per 2 tablespoon serving this is another excellent keto-approved ranch.

Ranch dressing is an incredibly popular condiment used on a variety of different things. Many people following the keto diet find that Kraft ranch dressing can be a keto-friendly option, provided they consider some important factors.

Frequently Asked Questions