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Alkaline Salad Dressing [+ a Yummy Recipe]

You are trying to eat more alkaline foods these days. A salad is a no-brainer to balance any meats, cheeses or grains that fall on the acidic side of the scale. It makes sense to top it with an alkaline salad dressing.

In this article you will find out which salad dressings have acidic ingredients. You will learn which ingredients will enhance your salad. There is also a yummy recipe in here.

Keep on reading!

Why Choose Alkaline Salad Dressing?

You may be eating more alkaline foods these days. There is evidence that suggests a diet that keeps your urine at an alkaline pH can help to strengthen your bones (1).

Fruits and vegetables are generally on the alkaline side of the food scale, while meats, cheeses and most dairy products are on the acidic side. A salad is a good choice to make any meal more alkaline.

It just makes sense that your salad dressing should also be made from alkaline foods. Let’s find out how to do that.

Alkaline Salad Dressing Ingredients

How do we know if ingredients are alkaline? We can use the PRAL score of foods to figure this out. 

PRAL stands for Potential Renal Acid Load. It is the measure of how much acid or base (alkaline) is left after a food is digested and metabolized in your body. Read more about PRAL scores.

Neutral Ingredients

Most pure oils have a neutral PRAL score. Extra virgin olive oil is a great base to use for a salad dressing. You could also use another type of oil from nuts or seeds, like flaxseed, avocado or walnut oil.

Acidic Ingredients

Dairy products and cheeses fall on the acidic side of the scale. Here are some foods commonly used in salad dressings that have acidic properties:

  • Mayonnaise
  • Milk
  • Sour cream
  • Parmesan cheese

Ranch, Green Goddess, Thousand Island, Russian or Creamy Italian typically use acidic ingredients.

Alkaline Ingredients

If you want to make a dressing with milk, goat milk happens to have a negative PRAL score. This means it is slightly alkaline. Yogurt is also very close to neutral, so could be used in an alkaline dressing.

Here are some alkaline foods that might be used in a salad dressing:

  • Lime juice
  • Lemon juice or peel
  • Orange juice
  • Lemon peel
  • Berries
  • Sour cherry
  • Pomegranate

Molasses is a sweetener that has a negative PRAL score (alkaline).

Most herbs are alkaline. Here are a few that turn up often in salad dressings:

  • Ginger
  • Basil
  • Dill
  • Rosemary
  • Thyme

Two good choices for alkaline vinegars are apple cider vinegar and umeboshi plum vinegar.

Try a New Recipe

A mason jar of alkaline citrus plum salad dressing sits on a wooden cutting board.

Citrus Plum Salad Dressing

Elizabeth Quinn, MS, CNS®, FMCHC, LDN
This bright and smooth dressing is made with alkaline ingredients like citrus juices and umeboshi plum vinegar.
Prep Time 15 minutes
Total Time 15 minutes
Course Special Diets
Cuisine Dressing
Servings 1 cup


  • 3 tablespoons lemon juice
  • 3 tablespoons orange or lime juice
  • 2 teaspoons umeboshi plum wine vinegar
  • 1/2 cup olive oil


  • Combine juices and vinegar in a medium sized bowl.
  • Add oil slowly, whisking continuously to emulsify the dressing.


You don't need to add any extra salt to this dressing because the umeboshi plum vinegar is already very salty. For a lighter dressing, use a lighter nut or avocado oil.
Keyword alkaline salad dressing

Final Thoughts

If you are eating alkaline foods, a salad is a great choice. You probably don’t want to throw a dressing on there that will have an acidic effect on your body.

You can use the PRAL scale to tell which salad dressing ingredients are acidic, and which are alkaline. Many popular dressings contain acidic ingredients.

Oil-based dressings that contain citrus, berries, herbs, some vinegars and other alkaline foods will make a great complement to your salad.

Are you eating alkaline foods to support your bones? Would you like to know about my seven superfoods? Grab this free goodie while you can! Just click below.

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