Calories in Salsa
Salsa is a low-calorie condiment primarily made from tomatoes, onions, and chili peppers. It is rich in vitamins and minerals while being naturally low in fat and sugar.
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Common Variations
| Variation | Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 1 tbsp (16g) | 1 tbsp (16g) | 4 | 0.3g | 1g | 0g |
| 100 g | 100 g | 27 | 1.5g | 6.3g | 0.2g |
| 1 oz (28g) | 1 oz (28g) | 8 | 0.4g | 1.8g | 0.1g |
| 1 serving (32 g) | 1 serving (32 g) | 9 | 0.5g | 2g | 0.1g |
| 100 ml (107g) | 100 ml (107g) | 29 | 1.7g | 6.7g | 0.2g |
Health Benefits
High in Vitamin C from tomatoes and peppers.
Contains Lycopene, a powerful antioxidant.
Low calorie density makes it great for weight management.
Nutrition Tips
- Choose fresh 'Pico de Gallo' for the highest nutrient density and lowest sodium.
- Check labels for added sugars in fruit-based salsas like mango or pineapple.
- Use salsa as a salad dressing alternative to save on calories and fat.
- Be mindful of sodium content in jarred varieties, which can be high.
- Pair with raw vegetables instead of chips to keep the snack healthy.
GAYA Tracking Tip
When logging, specify if it's fresh (Pico de Gallo) or jarred, as sodium and sugar levels vary. If possible, show the container or label in the photo for better accuracy.
Frequently Asked Questions
Is salsa healthy?+
Yes, it is a nutrient-dense condiment packed with vegetables and very low in calories, making it an excellent choice for most diets.
Does salsa have a lot of sugar?+
Most tomato-based salsas are very low in sugar. However, fruit-based salsas like mango or peach can contain significantly more natural and sometimes added sugars.
Is salsa high in sodium?+
Store-bought jarred salsas can be high in sodium to preserve shelf life. Making fresh salsa at home allows you to control the salt content.
Track Salsa calories with just a photo
Snap a photo of your food — GAYA calculates calories, protein, carbs, and fat in seconds.
Download GAYA