Calories in Salsa: Nutrition Facts & Serving Sizes
Per 0.5 cup (125g)
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
Two tablespoons of salsa (30g) contains about 43 calories, making it one of the lowest-calorie condiments you can add to a meal. Per 100g, salsa provides 143 calories with 11.1g of carbs, 3.1g of protein, and 9.5g of fat. The fat content is higher than typical fresh tomato salsa because this USDA entry reflects a prepared salsa with added oils. Sodium is the main thing to watch at 796mg per 100g, meaning a 2 tbsp serving delivers about 239mg. Salsa is built on tomatoes, onions, peppers, and cilantro, giving you small amounts of vitamin C (0.4mg per 100g) and vitamin K (17.6mcg per 100g). It is one of the few condiments that adds genuine vegetable content to your meal rather than just empty calories. A 0.5 cup (125g) serving comes to about 179 calories. For anyone tracking macros, a standard 2 tbsp serving adds less than 50 calories, making salsa a smart swap for heavier dips and dressings when you want flavor without the calorie hit.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 0.5 cup (125g) | 178.8 | 3.9g | 13.9g | 11.9g | 0.9g |
| 2 tbsp (30g) | 42.9 | 0.9g | 3.3g | 2.9g | 0.2g |
| 100g | 143 | 3.1g | 11.1g | 9.5g | 0.7g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 143 | 7% |
| Protein | 3.1g | 6% |
| Total Fat | 9.5g | 12% |
| Saturated Fat | 2.5g | 13% |
| Trans Fat | 0.1g | |
| Total Carbohydrates | 11.1g | 4% |
| Dietary Fiber | 0.7g | 3% |
| Sugars | 2g | 4% |
| Sodium | 796mg | 35% |
| Cholesterol | 9mg | 3% |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Saturated Fat | 2.5g | 1% |
| Trans Fat | 0.1g | 0% |
| Cholesterol | 9mg | 3% |
| Calcium | 98mg | 8% |
| Iron | 0.1mg | 1% |
| Potassium | 105mg | 2% |
| Vitamin A | 33mcg | 4% |
| Vitamin C | 0.4mg | 0% |
| Vitamin B12 | 0.3mcg | 13% |
| Magnesium | 8mg | 2% |
| Phosphorus | 200mg | 16% |
| Zinc | 0.4mg | 4% |
| Selenium | 3.2mcg | 6% |
| Folate | 6mcg | 2% |
| Riboflavin (B2) | 0.1mg | 8% |
| Niacin (B3) | 0.1mg | 1% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Salsa
Salsa is a low-calorie condiment that adds real vegetable content to your meals. At just 43 calories per 2 tbsp serving, it is one of the best ways to add flavor without spiking your calorie count. Compared to ranch dressing (around 140 calories per 2 tbsp) or sour cream (about 60 calories), salsa is significantly lighter.
The tomato base in salsa provides lycopene, an antioxidant linked to reduced oxidative stress. Fresh-style salsas also provide small amounts of vitamin C and vitamin K from peppers and cilantro. The chili peppers used in most salsas contain capsaicin, which has been studied for its potential role in boosting metabolism and reducing appetite.
For anyone cutting calories while still eating well, salsa works great as a topping on eggs, grilled chicken, tacos, or rice bowls. It replaces higher-calorie sauces and dressings without sacrificing flavor. The 0.7g of fiber per 100g is minor, but every bit helps when you are trying to hit your daily fiber targets on a calorie deficit.
Dietary Considerations
Salsa is naturally gluten-free, vegan, and dairy-free. It is keto-friendly at only 3.3g of carbs per 2 tbsp serving. The main dietary concern is sodium: a 0.5 cup serving delivers about 995mg of sodium, which is a significant portion of the 2,300mg daily limit. For weight loss, salsa is excellent because it is low in calories and adds volume and flavor to meals. Those watching blood pressure should monitor portion size due to the high sodium content.
Daily Intake (100g)
100g of salsa provides 7% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories in salsa?
A 2 tbsp serving of salsa (30g) has about 43 calories. A 0.5 cup serving (125g) has about 179 calories. Per 100g, salsa contains 143 calories.
Is salsa good for weight loss?
Yes, salsa is one of the best condiment choices for weight loss. At only 43 calories per 2 tbsp serving, it adds significant flavor with minimal calories. It replaces much higher-calorie dips and sauces like ranch, sour cream, or cheese sauce.
How much protein in salsa?
Salsa has 3.1g of protein per 100g. A 2 tbsp serving (30g) provides about 0.9g of protein. Salsa is not a meaningful protein source, but it does add small amounts from the tomatoes and peppers.
Is salsa keto-friendly?
Yes, salsa is keto-friendly. A 2 tbsp serving has only 3.3g of carbs, making it easy to fit into a ketogenic diet. Just watch the portion size and avoid salsas with added sugar.
How much sodium is in salsa?
Salsa contains 796mg of sodium per 100g. A 2 tbsp serving (30g) has about 239mg of sodium. A 0.5 cup serving has about 995mg. If you are watching sodium intake, stick to 2 tbsp portions.
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