Thousand Island vs. Russian Dressing — How Do They Differ?
Summary
Russian dressing is two times higher in carbohydrates but lower in fats and calories. Thousand Island contains cholesterol, while Russian dressing does not.
Thousand Island contains 50 times more vitamin B1, 2 times more iron, and less sodium.
However, Russian dressing provides vitamin C, vitamins B5, B6, B9, and copper, which are absent in Thousand Island.
Table of contents
Introduction
A dressing is a simple way to add flavor and texture to any salad; however, it can also significantly alter the nutritional properties of the meal. In this article, we will compare two similar dressings - Thousand Island and Russian Dressing - and see what sets these two apart.
Ingredients
The main ingredient making up the base of both Thousand Island and Russian dressings is a mixture of ketchup and mayonnaise.
Russian dressing is usually made by adding finely chopped horseradish, pimentos, chives, chili sauce, and spices to the base. The name “Russian dressing” is misleading as it is said to have originated in the US in the early 1900s. The name “Russian” came about as a result of a key ingredient used at the time - black caviar (1).
Besides all these ingredients, Thousand Island also usually contains pickle relish and hard-boiled eggs, as well as onions, bell peppers, and Worcestershire sauce.
Naturally, like with any recipe, the ingredients of these dressings can be altered according to taste and convenience. Some use chili sauce in the base instead of ketchup. Other ingredients, such as lemon juice, olive oil, and mustard, can be added or omitted.
Taste and Use
Due to the horseradish and chili sauce, Russian dressing is usually tangier, spicier, and less sweet compared to Thousand Island. However, it is still a piquant dressing.
A key ingredient of Thousand Island - pickle relish - is what gives this dressing its sweet flavor.
Other than in salads, these dressings can be used in sandwiches, spreads, and as a sauce to serve with fries or seafood. Russian dressing is most commonly used in a Reuben sandwich, while a form of Thousand Island dressing is used to make Big Mac.
Nutrition
The numbers below are presented for commercially prepared, regular Thousand Island and Russian dressing, taken from the USDA database.
Macronutrients and Calories
Russian dressing is a little thicker than Thousand Island, consisting of 39% water, while Thousand Island dressing contains 47% water.
The average serving size for both these dressings can be considered to be 2 tablespoons, equal to 30g.
Macronutrient Comparison
Calories
Based on a 30g serving size, Russian dressing provides 107 calories, while Thousand Island contains slightly more calories with 114. Both Thousand Island and Russian dressings are high-calorie foods.
Fats
Fat is the predominant macronutrient found in most dressings. Thousand Island and Russian dressing fall in the top 10% of foods as a source of fats.
Thousand Island is higher in fats compared to Russian dressing. Russian dressing provides 8g of fats per average serving size, while Thousand Island contains 11g.
As Thousand Island dressing contains eggs, it also contains cholesterol, while Russian dressing does not.
However, the fat composition of these two dressings is similar. Over 50% of the fat consists of polyunsaturated fats, with only around 10% saturated fats.
Fat Type Comparison
Carbohydrates
Russian dressing is two times higher in carbohydrates compared to Thousand Island dressing.
The two are high in sugars and low in fiber.
Protein
Thousand Island and Russian dressing are insufficient sources of protein, as they both provide less than 5% of the daily protein value per 100g serving.
However, Thousand Island is slightly higher in protein compared to Russian dressing.
Vitamins
Russian dressing wins in this category. It provides more vitamin C, vitamins B5, B6, and B9. Russian dressing is also higher in vitamin A and vitamin B3.
However, Thousand Island is 50 times richer in vitamin B1. It also contains slightly more vitamin E, vitamin K, and vitamin B2 compared to Russian dressing.
Vitamin Comparison
Minerals
Thousand Island provides 2 times more iron and more calcium, phosphorus, and zinc.
At the same time, Russian dressing contains copper, which Thousand Island lacks, and is richer in potassium and magnesium.
While both dressings are very high in sodium, Thousand Island contains slightly less.
Mineral Comparison
Health Impact
Studies on the health impact of these dressings have not yet been carried out; however, we can assume their effects based on their ingredients and nutritional compositions.
Health Benefits
As stated before, the predominant fat found in both Thousand Island and Russian dressing is polyunsaturated fat. There is substantial evidence that polyunsaturated fatty acids induce significant beneficial cardiovascular effects through various mechanisms (2).
Thousand Island and Russian dressing are both rich in vitamin K, which plays a vital role in regulating blood clotting and bone health (3).
Thousand Island is also a good source of vitamin B1, which plays an essential role in the energy metabolism of the whole body, contributing to nerve, muscle, and heart health (4).
Downsides and Risks
At the same time, research has shown that replacing about 10g of mayonnaise with olive oil daily is associated with a lower risk of cardiovascular disease and mortality (5). This shows that a recipe that uses less mayonnaise and more olive oil to make Thousand Island or Russian dressing is the healthier choice.
While Thousand Island is slightly lower in sodium, both these dressings fall in the top 6% of foods as a source of sodium. High sodium intake has been researched to lead to an increased risk of cardiovascular disease, chronic kidney disease, osteoporosis, and cancer (6).
References
- De Gustibus The Rich History Of Russian Dressing
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2719153/
- https://ods.od.nih.gov/factsheets/VitaminK-HealthProfessional/
- https://www.ncbi.nlm.nih.gov/books/NBK482360/
- https://www.sciencedirect.com/science/article/abs/pii/S0735109721081481
- https://www.hsph.harvard.edu/nutritionsource/salt-and-sodium/
Infographic
Comparison summary table
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Cholesterol |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 31.2g | 13.84g |
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| Protein | 0.69g | 1.09g |
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| Fats | 26.18g | 35.06g |
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| Carbs | 31.9g | 14.64g |
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| Calories | 355kcal | 379kcal |
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| Fructose | 4g |
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| Sugar | 17.68g | 15.18g |
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| Fiber | 0.7g | 0.8g |
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| Calcium | 13mg | 17mg |
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| Iron | 0.6mg | 1.18mg |
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| Magnesium | 10mg | 8mg |
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| Phosphorus | 20mg | 27mg |
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| Potassium | 173mg | 107mg |
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| Sodium | 1133mg | 962mg |
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| Zinc | 0.22mg | 0.26mg |
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| Copper | 0.058mg | 0mg |
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| Manganese | 0.063mg | 0.04mg |
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| Selenium | 1.6µg | 1.5µg |
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| Vitamin A | 577IU | 213IU |
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| Vitamin A RAE | 29µg | 14µg |
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| Vitamin E | 3.32mg | 4mg |
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| Vitamin C | 6mg | 0mg |
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| Vitamin B1 | 0.029mg | 1.445mg |
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| Vitamin B2 | 0.046mg | 0.058mg |
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| Vitamin B3 | 0.594mg | 0.418mg |
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| Vitamin B5 | 0.4mg | 0mg |
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| Vitamin B6 | 0.097mg | 0mg |
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| Folate | 5µg | 0µg |
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| Vitamin K | 53.7µg | 69.1µg |
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| Cholesterol | 0mg | 26mg |
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| Trans Fat | 0.17g |
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| Saturated Fat | 2.39g | 5.092g |
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| Monounsaturated Fat | 5.928g | 7.881g |
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| Polyunsaturated fat | 14.83g | 18.22g |
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Which food is preferable for your diet?
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet | Equal | |
People also compare
Vitamins & Minerals Daily Need Coverage Score
Comparison summary
References
All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.
- Russian dressing - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171005/nutrients
- Thousand island - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171402/nutrients
All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.