Salsa is a chunky sauce made from tomatoes, onions, chilies, cilantro, and seasonings. It is a staple of Mexican cuisine, served as a dip with tortilla chips or as a topping for tacos and other dishes.
Nutritionally, salsa is low in calories and mostly water with some natural sugar. Per 100 g it provides about 29 kcal, 6.7 g of carbohydrates, 1.4 g of protein, and 0.2 g of fat, with 1.8 g of dietary fiber, 656 mg of sodium, and 28 mg of calcium.
Salsa is low in calories, though its sodium can be high. For accurate tracking, measure by the spoonful, and use the serving sizes below.
Plan your portion
How much is in your serving of Salsa?
Nutrition values are reported per 100 g. A typical 2 tbsp serving (about 36 g) provides roughly 10 kcal. Use the serving sizes below to estimate portions when logging.
Calculated from the per-100-g reference. Values are rounded.
Serving
Weight
Calories
Carbs
Protein
Fat
100 g
100 g
29 kcal
6.7 g
1.4 g
0.2 g
2 tbsp
36 g
10.4 kcal
2.4 g
0.5 g
0.1 g
1/4 cup
60 g
17.4 kcal
4 g
0.9 g
0.1 g
Use the weight of the edible portion in the food state shown above.
Energy (kcal)
29 kcal
Energy (kJ)
122 kJ
Protein
1.44 g
Carbohydrates
6.74 g
Fat
0.19 g
Dietary fiber
1.8 g
Sugars
3.81 g
Sodium
656 mg
Calcium
28 mg
Potassium
258 mg
Magnesium
15.2 mg
Iron
0.42 mg
Zinc
0.2 mg
Vitamin B1
0.035 mg
Vitamin B3
1.12 mg
Vitamin B5
0.202 mg
Vitamin B6
0.176 mg
Vitamin A (RAE)
24 µg
Beta-carotene
288 µg
Vitamin E (alpha-tocopherol)
1.22 mg
Vitamin K1 (phylloquinone)
4.2 µg
Questions and answers
Salsa nutrition FAQ
How many calories are in salsa?
Salsa provides about 29 calories per 100 g. A typical 2 tbsp serving (about 36 g) provides roughly 10 calories.
Is salsa low in calories?
Yes. Salsa is mostly vegetables and water, providing about 29 calories per 100 g.
Is salsa high in sodium?
Salsa can be high in sodium, providing about 656 mg per 100 g.
