Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
Fresh Salsa Calories
Fresh sauce with tomatoes, onions, peppers, cilantro, and lime
In season: Spring · Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 tablespoon (medium) of Fresh Salsa (30 g) has 8 calories. That works out to 27 calories per 100 g. It contains 1.7 g of carbs, 0.4 g of protein, 0.1 g of fat and 0.5 g of fiber. Its glycemic index is 20 (low), so it raises blood sugar slowly.
Fresh Salsa Nutrition Facts
Selected: 2 tablespoon (medium) · 30 g
8
KCAL / 30G
Carbs
1.7g
· 1% DV
Protein
0.4g
· 1% DV
Fat
0.1g
· 0% DV
Fiber
0.5g
· 2% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 73% · Protein 17% · Fat 10%
Fresh Salsa nutrition facts table · 2 tablespoon (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 8 kcal | |
| Total fat | 0.1 g | 0% |
| Saturated fat | 0.01 g | 0% |
| Trans fat | 0 g | |
| Sodium | 66 mg | 3% |
| Total carbohydrate | 1.7 g | 1% |
| Fiber | 0.5 g | 2% |
| Protein | 0.4 g | 1% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
Log this food in EatBetter
100,000+ people use it
- Get your daily calorie target
- Snap your meal, log it in seconds
- See every vitamin and mineral
📸 Scan the code to get the app free.
How Many Calories in 2 Tablespoons of Fresh Salsa?
| Serving | Amount | Calories |
|---|---|---|
| 2 tablespoon (medium) | 30 g | 8 kcal |
| 1 tablespoon (small) | 15 g | 4 kcal |
| 1 serving (medium) | 50 g | 14 kcal |
| 4 tablespoon (large) | 60 g | 16 kcal |
| 100 g | 100 g | 27 kcal |
| 1 serving (large) | 100 g | 27 kcal |
| 1 cup (large) | 120 g | 32 kcal |
| 1 pack (jumbo) | 200 g | 54 kcal |
Calculated from 27 calories per 100 g.
Frequently Asked Questions About Fresh Salsa
What is fresh salsa made of?
Fresh salsa is usually made with chopped tomatoes, onions, peppers, cilantro and lime juice. Unlike many cooked sauces, it is served raw, so the ingredients stay distinct and the texture is chunky.
How do you make fresh salsa?
To make fresh salsa, finely chop tomatoes, onion and peppers, then mix them with chopped cilantro and lime juice. Let it sit briefly before serving so the flavors combine, and add salt to taste.
How long does fresh salsa last in the fridge?
Fresh salsa generally keeps well for about 2–3 days in a sealed container in the refrigerator. The tomatoes release liquid and soften over time, so it tastes and feels best soon after preparation.
Can you freeze fresh salsa?
Yes, you can freeze fresh salsa, but thawed tomatoes become soft and release extra liquid. It may no longer work well as a dip, though you can stir it into soups, stews or other cooked dishes.
Is fresh salsa the same as pico de gallo?
The terms often refer to the same kind of uncooked tomato salsa. Pico de gallo usually has visibly chopped ingredients and a chunky texture, while naming and exact recipes vary by region.
What do you eat fresh salsa with?
Fresh salsa is commonly served with tortilla chips, tacos, burritos and quesadillas. It also works as a topping for grilled vegetables or meat, or as a bright accompaniment to eggs and rice.
Why is my fresh salsa watery?
Fresh salsa gets watery because chopped tomatoes release juice, especially after salt is added. For a thicker result, remove the tomatoes’ juicy seed centers and salt the salsa shortly before serving.
How can you make fresh salsa less spicy?
Use fewer hot peppers or leave them out to make fresh salsa milder. Removing the peppers’ seeds and inner membranes can also reduce heat; adding more chopped tomato and onion helps balance what remains.
Does fresh salsa need to be cooked?
No, fresh salsa is usually served raw, which keeps its chopped ingredients crisp and bright-tasting. You can cook it if you want a softer, more blended sauce, but it will no longer have the usual fresh texture.
Can you can fresh salsa?
Only use a tested canning recipe if you want to store fresh salsa in jars at room temperature. An improvised raw salsa recipe may not have the acidity or processing needed for safe canning; refrigerate it instead.
Fresh Salsa Vitamins & Minerals
Vitamins
Vitamin C
3.9mg · 4% DV
Vitamin K
2.4µg · 2% DV
B6
0.03mg · 2% DV
Vitamin A
13.5µg · 2% DV
Minerals
Sodium
66mg · 3% DV
Copper
0.02mg · 2% DV
Potassium ⭐
66mg · 2% DV
Manganese
0.03mg · 1% DV
Fresh Salsa Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Fresh Salsa
To burn the 8 calories in 2 tablespoon (medium) (30 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Fresh Salsa?
Fresh salsa is a Mexican-style uncooked sauce of chopped tomatoes, onions, peppers, cilantro and lime juice. Its bright, juicy flavour and crisp texture make it a natural partner for tacos, grilled foods and tortilla chips; the heat depends on the peppers used. In the US and elsewhere, it is often served as a dip or spooned over eggs, beans and grain bowls. Mostly vegetables, it is light in calories—27 per 100 g—and contributes some fibre. Use it to add freshness to a meal without a creamy dressing, or adjust the pepper and lime to suit your taste.
How Nutritious Is Fresh Salsa?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Fresh Salsa Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Fresh Salsa Contain Allergens?
No known major allergens
Which Diets Is Fresh Salsa Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Fresh Salsa Fat Profile
SATURATED
0.01g
MONOUNSATURATED
0.01g
POLYUNSATURATED
0.02g
Compare Fresh Salsa
Foods Similar to Fresh Salsa
Have another question about Fresh Salsa?
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Scan calories with your camera
Instant AI nutrition analysis
Nutrition data compiled from USDA FoodData Central and scientific sources.