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Spicy sauce made with fresh tomatoes, onions, peppers, and cilantro
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
2 tablespoon (medium) of Mexican Salsa (30 g) has 8 calories. That works out to 28 calories per 100 g. It contains 1.8 g of carbs, 0.4 g of protein, 0.1 g of fat and 0.5 g of fiber. Its glycemic index is 25 (low), so it raises blood sugar slowly.
Selected: 2 tablespoon (medium) · 30 g
8
KCAL / 30G
Carbs
1.8g
· 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 74% · Protein 16% · Fat 10%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 8 kcal | |
| Total fat | 0.1 g | 0% |
| Saturated fat | 0.01 g | 0% |
| Trans fat | 0 g | |
| Sodium | 63 mg | 3% |
| Total carbohydrate | 1.8 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.
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| 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 | 17 kcal |
| 100 g | 100 g | 28 kcal |
| 1 serving (large) | 100 g | 28 kcal |
| 1 cup (large) | 120 g | 34 kcal |
Calculated from 28 calories per 100 g.
Mexican salsa is a sauce or relish commonly made with tomatoes, onion, chile peppers, cilantro, and lime. It can be chopped for a chunky texture or blended until smooth, and its heat varies with the type and amount of chile.
No. Pico de gallo is a chunky, freshly chopped style of Mexican salsa, while other salsas may be blended into a smoother, more liquid sauce. The names and exact preparations can vary across regions and recipes.
For a smooth restaurant-style Mexican salsa, blend tomatoes, onion, chile, cilantro, lime juice, and salt until just combined. Pulse rather than purée for too long, and chill it briefly so the flavors come together before serving.
Either works: raw tomatoes make Mexican salsa taste fresh and bright, while roasted tomatoes add a deeper, slightly smoky flavor. Roast or char the tomatoes and chiles first, then blend or chop them with the remaining ingredients.
To make Mexican salsa milder, remove the chile's seeds and pale inner ribs before adding it. If the salsa is already mixed, stir in more tomato and onion to dilute the heat, tasting as you go.
Mexican salsa also goes well with tacos, quesadillas, burritos, eggs, beans, and grilled vegetables or meat. Use it as a topping or serve it on the side, so each person can choose how much to add.
Mexican salsa can taste bitter if it contains too much cilantro, charred chile skin, or over-blended ingredients. Add the cilantro gradually, remove heavily blackened skin, and pulse the salsa briefly; a little lime juice can brighten the flavor.
Yes, Mexican salsa can flavor meat, fish, or vegetables before cooking, though its acidity is better for seasoning than tenderizing. Keep marinade that has touched raw meat separate from salsa you plan to serve uncooked.
Fresh Mexican salsa usually keeps for 3–4 days in a covered container in the refrigerator. Use a clean spoon each time and discard it if it develops mold, an off smell, or an unusual appearance.
Yes, you can freeze Mexican salsa, but thawed tomatoes release liquid and lose their fresh, chunky texture. Drain it after thawing and use it in cooked dishes, where the texture change matters less than it would as a dip.
Vitamins
Vitamin C
3.9mg · 4% DV
B6
0.03mg · 2% DV
Vitamin A
12.6µg · 1% DV
Vitamin E
0.21mg · 1% DV
Minerals
Sodium
63mg · 3% DV
Copper
0.02mg · 2% DV
Potassium ⭐
66mg · 2% DV
Manganese
0.02mg · 1% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
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.
Mexican salsa is a fresh, often spicy sauce from Mexico, commonly made with tomatoes, onion, chilli peppers and cilantro. Recipes vary by region and household: the ingredients may be finely chopped for a chunky salsa or blended for a smoother one, with the choice of pepper determining much of the heat.
In Mexico it is served with tacos, grilled foods and tortilla chips, and it is just as handy alongside eggs or a simple meal elsewhere. Its bright, tangy flavour brings freshness to richer dishes. At 28 calories per 100 g, it can add plenty of flavour without making a meal heavy. If you prefer less heat, use a milder pepper or remove its seeds; it also pairs well with beans, grilled vegetables and fish.
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.
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.
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.
No known major allergens
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
0.01g
MONOUNSATURATED
0.01g
POLYUNSATURATED
0.01g
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Nutrition data compiled from USDA FoodData Central and scientific sources.