Calories in Salsa: Nutritional facts (Carbs, Fiber, Protein, Fat) for Salsa Types

Salsa calories in 1 tbsp (16g) of Salsa Verde amount to 7 calories. One tablespoon (16g) of Avocado Salsa contains 23 calories. One tablespoon (16g) of Tomatillo Salsa contains 7 calories.

Calories in 2 tbsp salsa verde (32g) amount to 13 calories. Two tablespoons (32g) of Avocado Salsa contain 46 calories. Two tablespoons (32g) of Tomatillo Salsa contain 13 calories.

One cup (256g) of Salsa Verde contains 105 calories. One cup (256g) of Avocado Salsa contains 371 calories. One cup (256g) of Tomatillo Salsa contains 105 calories.

Salsa offers several health benefits from the fresh vegetable ingredients, as listed below:

• Source of Vitamins and Antioxidants: Ingredients like tomatoes, onions, and peppers are rich in Vitamin C, an antioxidant important for immune function, and other beneficial plant compounds. Tomatoes are a key source of lycopene, an antioxidant linked to reduced risk of certain chronic diseases. (Story, E. N., Kopec, R. E., Schwartz, S. J., & Harris, G. K., 2010. An update on the health effects of tomato lycopene.)
• May Contribute to Hydration: Due to the high water content of its base ingredients like tomatoes and tomatillos, salsa can contribute modestly to daily fluid intake, which is essential for overall health. (Popkin, B. M., D'Anci, K. E., & Rosenberg, I. H., 2010. Water, hydration, and health.)
• Potential Metabolism Boost: The presence of capsaicin in chili peppers, often used in salsa, has been studied for its potential role in temporarily increasing metabolic rate and promoting fat oxidation. (Whiting, S., Derbyshire, E., & Tiwari, B. K., 2012. Capsaicinoids and capsinoids. A potential role for weight management? A systematic review of the evidence.)
• Increases Vegetable Intake: Consuming salsa can be an easy and flavorful way to increase the intake of vegetables, contributing towards meeting daily recommended servings which are crucial for preventing chronic diseases. (Boeing, H., et al., 2012. Critical review: vegetables and fruit in the prevention of chronic diseases.)

Potential downsides of salsa exist with commercially prepared options, as shown here:

• High in Sodium: Many store-bought salsas contain significant amounts of added sodium for flavor and preservation, which can contribute to high blood pressure and increase cardiovascular risk if consumed excessively. (Appel, L. J., et al., 2001. A clinical trial of the effects of dietary patterns on blood pressure. DASH Collaborative Research Group.) Choosing low-sodium versions or making salsa at home where salt content can be controlled are healthier alternatives. Adhering to the daily recommended sodium intake, generally less than 2300 mg per day for adults as suggested by the American Heart Association, is advisable.
• Added Sugars: Some salsa varieties, especially fruit-based ones or certain commercial red salsas, may contain added sugars, contributing unnecessary calories and potentially increasing the risk of cardiovascular issues and metabolic dysfunction. (Johnson, R. K., et al., 2009. Dietary sugars intake and cardiovascular health: a scientific statement from the American Heart Association.) Checking labels for added sugar content is important.
• Acidity: The natural acidity from tomatoes and lime juice can act as a dietary trigger and aggravate symptoms in individuals susceptible to conditions like acid reflux or gastroesophageal reflux disease (GERD). (Jarosz, M., & Taraszewska, A., 2014. Risk factors for gastroesophageal reflux disease: the role of diet.)

Yes, salsas are healthy because they are made from nutrient-dense vegetables. Salsa contributes to overall health by providing essential vitamins, particularly Vitamin C from tomatoes, peppers, and lime juice, which supports immune function. The lycopene found in tomato-based salsas acts as a powerful antioxidant, benefiting heart health by protecting against oxidative stress (Agarwal, S., & Rao, A. V., 2000. Tomato lycopene and its role in human health and chronic diseases). Fiber content, especially in salsas with beans or corn, aids digestive health. The antioxidants present can also help cellular health, which indirectly supports brain and liver function by combating inflammation and oxidative damage.

Consuming two tablespoons of salsa daily (1/8 cup) is generally considered safe. The Dietary Guidelines for Americans recommend adults consume 2.5 to 3 cups of vegetables per day. Consuming salsa as part of meals can help increase vegetable consumption, but attention should be paid to the sodium content per serving relative to the recommended daily limit of less than 2300 mg set by organizations like the American Heart Association.

Eating very large quantities of commercially prepared salsa could lead to exceeding the recommended daily sodium intake of less than 2300 mg. A commercially bought salsa contains 250 mg of sodium per 2-tablespoon serving, and consuming just over half a cup (9 tablespoons) would already meet the entire daily sodium limit for many adults. Overconsumption of sodium is linked to increased blood pressure and risk of heart disease. The practical maximum depends on the sodium content of the specific salsa and the sodium intake from other foods consumed throughout the day. Opting for low-sodium varieties or homemade salsa allows for greater consumption without exceeding sodium recommendations.

The calorie content of salsa is based on the primary ingredients. Traditional vegetable-based salsas like Pico de Gallo, Salsa Roja, and Salsa Verde are the lowest in calories, containing 5 to 15 calories per 2-tablespoon serving, as they consist mainly of low-calorie vegetables and seasonings. Salsas incorporating ingredients with higher energy density have more calories. Avocado salsa is the highest in calories among common types, ranging from 40 to 60 calories per serving due to the high fat content of avocados. Salsas with added corn, black beans, or fruit fall into a moderate calorie range (20-40 calories per serving) because of the carbohydrates and natural sugars these ingredients contribute.

The origins of salsa trace back thousands of years to the Aztec, Mayan, and Inca civilizations in Mesoamerica and South America. These cultures cultivated tomatoes, tomatillos, and chili peppers, combining them with other local ingredients like seeds or herbs to create flavorful sauces. The term "salsa" is the Spanish word for "sauce," adopted after the Spanish conquest when Europeans encountered these preparations. Early forms were often ground using a molcajete (a traditional stone mortar and pestle), creating textures from chunky to smooth. The foundational sauces were integral to the cuisine, served alongside staples like corn tortillas and grilled meats, forming the basis for dishes enjoyed then and now. The specific combination known widely today as "salsa," particularly tomato-based varieties like Pico de Gallo or Salsa Roja, gained widespread popularity in the United States during the 20th century alongside the increasing prevalence of Mexican cuisine, becoming a ubiquitous condiment for dishes like tacos, enchiladas, and tortilla chips.