Thousand Island vs. Russian Dressing — How Do They Differ?

by Victoria Mazmanyan | Last updated on July 26, 2023

Medically reviewed by Igor Bussel

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

Ingredients

Taste and Use

Nutrition

Macronutrients and Calories

Calories
Fats
Carbohydrates
Protein

Vitamins

Minerals

Health Impact

References

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

Macronutrient breakdown side-by-side comparison

Russian dressing

Protein: 0.69 g

Fats: 26.18 g

Carbs: 31.9 g

Water: 38.53 g

Other: 2.7 g

Thousand island

Protein: 1.09 g

Fats: 35.06 g

Carbs: 14.64 g

Water: 46.51 g

Other: 2.7 g

Contains more CarbsCarbs

+117.9%

Contains more ProteinProtein	+58%
Contains more FatsFats	+33.9%
Contains more WaterWater	+20.7%

~equal in Other ~2.7g

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

Fat type breakdown side-by-side comparison

Russian dressing

Saturated Fat: Sat. Fat 2.39 g

Monounsaturated Fat: Mono. Fat 5.928 g

Polyunsaturated fat: Poly. Fat 14.83 g

Thousand island

Saturated Fat: Sat. Fat 5.092 g

Monounsaturated Fat: Mono. Fat 7.881 g

Polyunsaturated fat: Poly. Fat 18.22 g

Contains less Sat. FatSaturated Fat

-53.1%

Contains more Mono. FatMonounsaturated Fat	+32.9%
Contains more Poly. FatPolyunsaturated fat	+22.9%

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

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.

Russian dressing

Thousand island

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+170.9%
Contains more Vitamin B3Vitamin B3	+42.1%
Contains more Vitamin B5Vitamin B5	+∞%
Contains more Vitamin B6Vitamin B6	+∞%
Contains more FolateFolate	+∞%

Contains more Vitamin EVitamin E	+20.5%
Contains more Vitamin B1Vitamin B1	+4882.8%
Contains more Vitamin B2Vitamin B2	+26.1%
Contains more Vitamin KVitamin K	+28.7%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

~equal in Choline ~4.6mg

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

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.

Russian dressing

Thousand island

Contains more MagnesiumMagnesium	+25%
Contains more PotassiumPotassium	+61.7%
Contains more CopperCopper	+∞%
Contains more ManganeseManganese	+57.5%

Contains more CalciumCalcium	+30.8%
Contains more IronIron	+96.7%
Contains more ZincZinc	+18.2%
Contains more PhosphorusPhosphorus	+35%
Contains less SodiumSodium	-15.1%

~equal in Selenium ~1.5µg

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

Author name: Victoria Mazmanyan

Education: General Medicine at YSMU

Last updated: July 26, 2023

Medically reviewed by Igor Bussel

Infographic

Infographic link

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.


Lower in Sugar
Lower in Sodium
Lower in Cholesterol
Lower in Saturated Fat
Lower in Glycemic Index	Equal
Lower in price	Equal
Rich in minerals	Equal
Rich in vitamins	Equal

All nutrients comparison - raw data values

Nutrient			Opinion
Calories	355kcal	379kcal
Protein	0.69g	1.09g
Fats	26.18g	35.06g
Vitamin C	6mg	0mg
Net carbs	31.2g	13.84g
Carbs	31.9g	14.64g
Cholesterol	0mg	26mg
Magnesium	10mg	8mg
Calcium	13mg	17mg
Potassium	173mg	107mg
Iron	0.6mg	1.18mg
Sugar	17.68g	15.18g
Fiber	0.7g	0.8g
Copper	0.058mg	0mg
Zinc	0.22mg	0.26mg
Phosphorus	20mg	27mg
Sodium	1133mg	962mg
Vitamin A	577IU	213IU
Vitamin A	29µg	14µg
Vitamin E	3.32mg	4mg
Manganese	0.063mg	0.04mg
Selenium	1.6µg	1.5µg
Vitamin B1	0.029mg	1.445mg
Vitamin B2	0.046mg	0.058mg
Vitamin B3	0.594mg	0.418mg
Vitamin B5	0.4mg	0mg
Vitamin B6	0.097mg	0mg
Vitamin K	53.7µg	69.1µg
Folate	5µg	0µg
Trans Fat	0.17g
Choline	4.6mg	4.6mg
Saturated Fat	2.39g	5.092g
Monounsaturated Fat	5.928g	7.881g
Polyunsaturated fat	14.83g	18.22g
Fructose		4g

Which food is preferable for your diet?

Low Calories diet

Low Fats diet

Low Carbs diet

Low Glycemic Index diet

is better in case of low diet


Low Calories diet
Low Fats diet
Low Carbs diet
Low Glycemic Index diet	Equal

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).

Vitamins Daily Need Coverage Score

26%

50%

Minerals Daily Need Coverage Score

25%

22%

Comparison summary

Which food is lower in Sugar?

Thousand island is lower in Sugar (difference - 2.5g)

Which food contains less Sodium?

Thousand island contains less Sodium (difference - 171mg)

Which food is lower in Cholesterol?

Russian dressing is lower in Cholesterol (difference - 26mg)

Which food is lower in Saturated Fat?

Russian dressing is lower in Saturated Fat (difference - 2.702g)

Which food is lower in glycemic index?

The foods have equal glycemic indexes ()

Which food is cheaper?

The foods are relatively equal in price ($)

Which food is richer in minerals?

It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

Which food is richer in vitamins?

It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.