Group · Condiments & sauces
Salsa sauce
Salsa sauce is a condiment of Mexican origin, made from tomatoes, onion, chilli, coriander and a squeeze of lime juice. Raw (the famous salsa cruda or pico de gallo) or lightly cooked, it comes in mild or spicy versions, green (made with tomatillos) or red. Its great strength is its lightness: with just 29 kcal per 100 g, 6.64 g of carbohydrate, 1.52 g of protein and barely 0.17 g of fat, it adds taste without weighing on your calorie balance. Rich in water and flavour, salsa naturally finds its place in a balanced diet, as a fresh, fragrant alternative to fatty sauces.
Macronutrient breakdown
Nutrition table per 100 g
| Calories | 29 kcal |
| Kilojoules | 121 kJ |
| Protein | 1,6 g |
| Carbohydrate | 6,7 g |
| Fat | 0,2 g |
| Fibre | 1,9 g |
Micronutrients per 100 g
All measured nutrients, ranked by share of the daily reference intake.
- Potassium275 mg14 %
- Vitamin B60,17 mg12 %
- Vitamin E1,28 mg11 %
- Vitamin B31,09 mg7 %
- Copper0,07 mg7 %
- Vitamin K14,3 µg6 %
- Manganese0,11 mg6 %
- Phosphorus33 mg5 %
See the other 10 nutrients
- Magnesium15 mg4 %
- Calcium30 mg4 %
- Vitamin B50,2 mg3 %
- Iron0,42 mg3 %
- Vitamin B10,03 mg3 %
- Vitamin A23 µg3 %
- Vitamin C1,9 mg2 %
- Vitamin B20,03 mg2 %
- Zinc0,18 mg2 %
- Selenium0,9 µg2 %
USDA FoodData Central (SR Legacy)
Tips
Salsa sauce is one of the most interesting sauces in terms of nutrition facts: low in calories, almost fat-free and naturally flavoursome. It is a valuable asset when you are watching your waistline, as it is a good replacement for much fattier preparations without sacrificing enjoyment.
How should you eat salsa? A portion of 2 to 3 tablespoons is enough to liven up a dish. It is ideal with tortillas, fajitas, scrambled eggs, grilled chicken or a simple bowl of rice and kidney beans. You can also use it as a dip with raw vegetable sticks, as a topping on a baked potato, or to wake up a mixed salad. Its freshness makes it a perfect condiment for drinks and nibbles or as a summer side.
- Varieties: red salsa (tomato), salsa verde (tomatillo), raw pico de gallo, mild or very hot salsa.
- Key nutrients: antioxidants from the tomato (lycopene), vitamin C from the coriander and lime, fibre (1.9 g/100 g) which supports fullness.
- Glycaemic index: moderate, thanks to the low carbohydrate content and the presence of fibre.
Homemade or shop-bought? Making your own salsa lets you control the salt and avoid the added sugars found in some shop-bought versions. Blend or finely chop fresh tomatoes, red onion, chilli, coriander, salt and lime: it is quick, healthy and far more flavoursome. To compare with other tomato-based preparations, you can have a look at tomato sauce or tomato puree, which are just as versatile in the kitchen.
For active people: salsa is an excellent way to season meals rich in lean protein (chicken, turkey, white fish, tofu) without adding empty calories. On a bowl of brown rice and chicken, it adds flavour and moisture after exercise, while staying compatible with a cutting phase. To structure your plate around training, these tips on fitness nutrition can help.
Storage: keep homemade salsa in the fridge in an airtight container and use it within 3 to 4 days. For weight control, the only point to watch is the salt in shop-bought versions: read the labels. You will find other light condiments in the Condiments & sauces family, and you can check the calories in foods to compare. For another spicy option, chilli sauce is a good choice.