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Thousand island vs. French dressing — Health Impact and Nutrition Comparison

Article author photo Victoria Mazmanyan by Victoria Mazmanyan | Last updated on December 01, 2022
Medically reviewed by Igor Bussel Article author photo Igor Bussel
Thousand island
vs
French dressing

Summary

Thousand Island is based on a mix of mayonnaise and ketchup, while French dressing is mainly a mixture of oil, vinegar, and sugar.

French dressing is lighter, usually used in salads, whereas Thousand Island is creamier, often used in sandwiches.

Thousand Island is three times higher in fats compared to reduced-fat French dressing and a little higher in fats than regular French dressing.

Thousand Island is lower in carbohydrates, four times higher in vitamins K and E, and richer in minerals.

Table of contents

  1. Introduction
    1. Contents
      1. Taste and Use
      2. Nutrition
        1. Macronutrients and Calories
          1. Calories
          2. Fats
          3. Carbohydrates
          4. Protein
        2. Vitamins
          1. Minerals
          2. Health Impact
            1. Sources.
             

            Introduction

            Thousand Island and French dressing are two of the most popular American condiments. In this article, we will look at how much nutrition each dressing adds to a dish and how the two compare to each other overall.

            Contents

            Despite the name, French dressing is an American salad dressing, just like Thousand Island. Both condiments are also usually made with ketchup as the base. 

            However, the most important ingredient in Thousand Island is mayonnaise, usually mixed with ketchup as the base. Depending on the recipe, Thousand Island can also contain finely chopped bell peppers, pickles, pimentos, olives, onions, horseradish, etc.

            French dressing is based on a mix of vinegar, oil, and sugar. Due to these ingredients, the dressing was often referred to as vinaigrette. Vinaigrette is a dressing originating in France, which is made by mixing oil with vinegar. This is where French dressing gets its name.

            French dressing can also contain paprika, mustard, onions, and various seasonings.

            Taste and Use

            As can be seen from their ingredients, Thousand Island, being a mayo-based dressing, is heavier and thicker, usually used in sandwiches. French dressing, on the other hand, is based on oil and vinegar and is, therefore, thinner and lighter, often used to add flavor to salads or other dishes.

            While there are differences in flavors and textures, Thousand Island is more similar to Russian dressing, as both are based on a mixture of ketchup and mayonnaise. If interested, you can read more about how Thousand Island compares to Russian dressing.

            French dressing more closely resembles Catalina dressing - a red-colored condiment that is also based on a mixture of oil, vinegar, and sugar.

            Nutrition

            The infographics below are presented for regular, commercial Thousand Island dressing and reduced-fat French dressing. We will also be looking at regular, commercial French dressing and seeing how it compares to Thousand Island (1).

            Macronutrients and Calories

            Thousand Island is denser in nutrients compared to reduced-fat French dressing. However, regular French dressing is nutritionally denser than Thousand Island, consisting of only 39% water and 61% nutrients. 

            The average serving size per person is considered to be one tablespoon or 16g for both dressings.

            Calories

            Both condiments are high in fats and carbohydrates, which makes them high-calorie foods.

            Thousand Island is significantly higher in calories compared to reduced-fat French dressing. However, it is a little lower in calories than regular French dressing.

            Thousand Island provides 61 calories per tablespoon, while regular and reduced-fat French dressings contain 67 and 36 calories per tablespoon, respectively.

            Fats

            Thousand Island contains three times more fats compared to reduced-fat French dressing. However, regular French dressing is slightly higher in fats than Thousand Island.

            The fat content of both condiments consists mainly of “healthy” unsaturated fats and fewer “unhealthy” saturated fats. Reduced-fat French dressing has a more favorable fat profile, containing very few saturated fats.

            Thousand Island provides 26mg of cholesterol per 100g serving, while French dressing does not contain cholesterol. This can be explained by the mayonnaise found in Thousand Island.

            Carbohydrates

            French dressing is higher in carbohydrates than Thousand Island. Reduced-fat French dressing provides over 2 times more carbohydrates, while regular French dressing is only a little higher in carbs compared to Thousand Island.

            French dressing is richer in both net carbs and dietary fiber.

            Protein

            Neither of these dressings is a great source of protein. Thousand Island is richer in protein than French dressing; however, it still provides only 1.1g of protein per 100g serving. 

            Vitamins

            Thousand Island and French dressing contain different sets of vitamins, and this vitamin profile changes depending on the ingredients.

            Due to the mayonnaise, Thousand Island is usually about four times higher in vitamin E and vitamin K compared to French dressing. Thousand Island is also 60 times richer in vitamin B1.

            French dressing contains vitamin C, vitamin B6, and folate, while Thousand Island is entirely absent in these. French dressing is also 2 times higher in vitamin A. 

            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.
            Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 13% 80% 0% 361% 13% 7.8% 0% 0% 0% 173% 0% 2.5%
            Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 16% 32% 20% 0% 6% 12% 8.8% 0% 13% 0% 45% 1.5% 2.2%
            Contains more Vitamin EVitamin E +300%
            Contains more Vitamin B1Vitamin B1 +5920.8%
            Contains more Vitamin B2Vitamin B2 +11.5%
            Contains more Vitamin KVitamin K +288.2%
            Contains more CholineCholine +15%
            Contains more Vitamin CVitamin C +∞%
            Contains more Vitamin AVitamin A +154%
            Contains more Vitamin B3Vitamin B3 +11.7%
            Contains more Vitamin B6Vitamin B6 +∞%
            Contains more FolateFolate +∞%
            ~equal in Vitamin D ~0µg
            ~equal in Vitamin B5 ~0mg
            ~equal in Vitamin B12 ~0µg

            Minerals

            These two condiments are similar in mineral content. However, Thousand Island is overall richer in minerals.

            Thousand Island contains higher levels of phosphorus, iron, calcium, and zinc. At the same time, French dressing is a better source of copper.

            Reduced-fat French dressing is higher in sodium than regular French dressing. However, Thousand Island contains even more sodium, falling in the top 6% of foods as a source of sodium.

            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.
            Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 5.1% 9.4% 44% 0% 7.1% 12% 125% 5.2% 8.2%
            Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 3.3% 9.4% 27% 53% 5.5% 6.9% 109% 14% 8.7%
            Contains more CalciumCalcium +54.5%
            Contains more IronIron +61.6%
            Contains more ZincZinc +30%
            Contains more PhosphorusPhosphorus +68.8%
            Contains more CopperCopper +∞%
            Contains less SodiumSodium -12.9%
            Contains more ManganeseManganese +175%
            ~equal in Magnesium ~8mg
            ~equal in Potassium ~107mg
            ~equal in Selenium ~1.6µg

            Health Impact

            Cardiovascular Health

            Research has found a direct correlation between higher sodium intake and increased cardiovascular disease risk. The lowest risk of cardiovascular events and death occurs in people consuming an average sodium intake of 3 to 5g per day (2).

            Thousand Island and French dressing are both very high in sodium, falling in the top 10% of foods as a source of sodium. However, Thousand Island is higher in sodium compared to French dressing.

            Increased olive oil consumption, along with decreased mayonnaise consumption, has been studied to decrease the risk of cardiovascular disease and overall mortality (3). This indicates that French dressing made with olive oil might be healthier than Thousand Island.

            Oral Health

            Enamel erosion is the loss of the tooth enamel, which normally covers the tooth, protecting it from harm. Erosion is usually caused by acidic foods, such as vinegar and lemon juice. 

            French dressing has been researched to cause more dental wear compared to Thousand Island (4). 

            Bone Health

            Vitamin K plays an important role in a vital role in regulating blood clotting and bone health (5). As mentioned above, Thousand Island is four times higher in vitamin K than French dressing.
             

            Sources.

            1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/171414/nutrients
            2. https://pubmed.ncbi.nlm.nih.gov/25767289/
            3. https://www.sciencedirect.com/science/article/abs/pii/S0735109721081481?via%3Dihub
            4. https://pubmed.ncbi.nlm.nih.gov/33491378/ 
            5. https://ods.od.nih.gov/factsheets/VitaminK-HealthProfessional/
            Article author photo Victoria Mazmanyan
            Education: General Medicine at YSMU
            Last updated: December 01, 2022
            Medically reviewed by Igor Bussel

            Infographic

            Thousand island vs French dressing infographic
            Infographic link

            Macronutrient Comparison

            Macronutrient breakdown side-by-side comparison
            35% 15% 47% 3%
            Protein: 1.09 g
            Fats: 35.06 g
            Carbs: 14.64 g
            Water: 46.51 g
            Other: 2.7 g
            12% 31% 54% 2%
            Protein: 0.58 g
            Fats: 11.52 g
            Carbs: 31.22 g
            Water: 54.28 g
            Other: 2.4 g
            Contains more ProteinProtein +87.9%
            Contains more FatsFats +204.3%
            Contains more OtherOther +12.5%
            Contains more CarbsCarbs +113.3%
            Contains more WaterWater +16.7%

            Fat Type Comparison

            Fat type breakdown side-by-side comparison
            16% 25% 58%
            Saturated Fat: Sat. Fat 5.092 g
            Monounsaturated Fat: Mono. Fat 7.881 g
            Polyunsaturated fat: Poly. Fat 18.22 g
            9% 49% 42%
            Saturated Fat: Sat. Fat 0.842 g
            Monounsaturated Fat: Mono. Fat 4.518 g
            Polyunsaturated fat: Poly. Fat 3.852 g
            Contains more Mono. FatMonounsaturated Fat +74.4%
            Contains more Poly. FatPolyunsaturated fat +373%
            Contains less Sat. FatSaturated Fat -83.5%

            Comparison summary table

            Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
            Thousand island French dressing
            Lower in Sugar ok
            Lower in Cholesterol ok
            Lower in Sodium ok
            Lower in Saturated Fat ok
            Lower in Glycemic Index Equal
            Lower in price Equal
            Rich in minerals Equal
            Rich in vitamins Equal

            All nutrients comparison - raw data values

            Nutrient Thousand island French dressing Opinion
            Calories 379kcal 222kcal Thousand island
            Protein 1.09g 0.58g Thousand island
            Fats 35.06g 11.52g Thousand island
            Vitamin C 0mg 4.8mg French dressing
            Net carbs 13.84g 29.72g French dressing
            Carbs 14.64g 31.22g French dressing
            Cholesterol 26mg 0mg French dressing
            Magnesium 8mg 8mg
            Calcium 17mg 11mg Thousand island
            Potassium 107mg 107mg
            Iron 1.18mg 0.73mg Thousand island
            Sugar 15.18g 16.86g Thousand island
            Fiber 0.8g 1.5g French dressing
            Copper 0mg 0.16mg French dressing
            Zinc 0.26mg 0.2mg Thousand island
            Phosphorus 27mg 16mg Thousand island
            Sodium 962mg 838mg French dressing
            Vitamin A 213IU 541IU French dressing
            Vitamin A 14µg 27µg French dressing
            Vitamin E 4mg 1mg Thousand island
            Manganese 0.04mg 0.11mg French dressing
            Selenium 1.5µg 1.6µg French dressing
            Vitamin B1 1.445mg 0.024mg Thousand island
            Vitamin B2 0.058mg 0.052mg Thousand island
            Vitamin B3 0.418mg 0.467mg French dressing
            Vitamin B6 0mg 0.055mg French dressing
            Vitamin K 69.1µg 17.8µg Thousand island
            Folate 0µg 2µg French dressing
            Choline 4.6mg 4mg Thousand island
            Saturated Fat 5.092g 0.842g French dressing
            Monounsaturated Fat 7.881g 4.518g Thousand island
            Polyunsaturated fat 18.22g 3.852g Thousand island
            Tryptophan 0mg 0.003mg French dressing
            Threonine 0mg 0.014mg French dressing
            Isoleucine 0mg 0.01mg French dressing
            Leucine 0mg 0.015mg French dressing
            Lysine 0mg 0.017mg French dressing
            Methionine 0mg 0.002mg French dressing
            Phenylalanine 0mg 0.016mg French dressing
            Valine 0mg 0.01mg French dressing
            Histidine 0mg 0.008mg French dressing
            Fructose 4g Thousand island

            Which food is preferable for your diet?

            ok
            ok
            is better in case of low diet
            Thousand island French dressing
            Low Calories diet ok
            Low Fats diet ok
            Low Carbs diet ok
            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
            50%
            Thousand island
            12%
            French dressing
            Minerals Daily Need Coverage Score
            22%
            Thousand island
            24%
            French dressing

            Comparison summary

            Which food is lower in Sugar?
            Thousand island
            Thousand island is lower in Sugar (difference - 1.68g)
            Which food is lower in Cholesterol?
            French dressing
            French dressing is lower in Cholesterol (difference - 26mg)
            Which food contains less Sodium?
            French dressing
            French dressing contains less Sodium (difference - 124mg)
            Which food is lower in Saturated Fat?
            French dressing
            French dressing is lower in Saturated Fat (difference - 4.25g)
            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.

            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.

            1. Thousand island - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171402/nutrients
            2. French dressing - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171404/nutrients

            All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

            Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.