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A chunky red mixture of chopped tomatoes, onion, green chile and cilantro sits in a small bowl, with glossy pieces and a little visible juice.
●Low GI

Mexican Salsa Calories

Spicy sauce made with fresh tomatoes, onions, peppers, and cilantro

In season: Summer · Autumn

CALORIES · 100 G

28kcal

GI

25low

POTASSIUM · 100 G

220mg

FIBER · 100 G

1.5g

Quick answer

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.

Mexican Salsa Nutrition Facts

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%

Mexican Salsa nutrition facts table · 2 tablespoon (medium) (30 g)

NutrientAmount% DV
Calories8 kcal
Total fat0.1 g0%
Saturated fat0.01 g0%
Trans fat0 g
Sodium63 mg3%
Total carbohydrate1.8 g1%
Fiber0.5 g2%
Protein0.4 g1%

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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How Many Calories in 2 Tablespoons of Mexican Salsa?

ServingAmountCalories
2 tablespoon (medium)30 g8 kcal
1 tablespoon (small)15 g4 kcal
1 serving (medium)50 g14 kcal
4 tablespoon (large)60 g17 kcal
100 g100 g28 kcal
1 serving (large)100 g28 kcal
1 cup (large)120 g34 kcal

Calculated from 28 calories per 100 g.

Frequently Asked Questions About Mexican Salsa

What is Mexican salsa?

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.

Is Mexican salsa the same as pico de gallo?

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.

How do you make Mexican salsa taste like restaurant salsa?

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.

Should Mexican salsa use raw or roasted tomatoes?

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.

How can you make Mexican salsa less spicy?

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.

What can you serve Mexican salsa with besides tortilla chips?

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.

Why does Mexican salsa taste bitter?

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.

Can Mexican salsa be used as a marinade?

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.

How long does fresh Mexican salsa last in the fridge?

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.

Can you freeze Mexican salsa?

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.

Mexican Salsa Vitamins & Minerals

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

Mexican Salsa Glycemic Index

GLYCEMIC INDEX

25
Low
0 Low5570100

GLYCEMIC LOAD

0.6
Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Mexican Salsa

To burn the 8 calories in 2 tablespoon (medium) (30 g):

🚶

2min

Walking (5 km/h)

🏃

1min

Running (8 km/h)

🚴

1min

Cycling

🏊

1min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

What is Mexican Salsa?

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.

How Nutritious Is Mexican Salsa?

Nutrient density

High

60/ 100

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

47/ 100

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 Mexican 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 Mexican Salsa Contain Allergens?

No known major allergens

Gluten free
Dairy free
Eggs free
Peanuts free
Tree nuts free
Fish free
Soy free
Sesame free

Which Diets Is Mexican Salsa Good For?

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

Mexican Salsa Fat Profile

SATURATED

0.01g

MONOUNSATURATED

0.01g

POLYUNSATURATED

0.01g

Compare Mexican Salsa

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Nutrition data compiled from USDA FoodData Central and scientific sources.