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Peach salsa Calories
Fresh, fruity, low-calorie salsa
In season: Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 tablespoon (medium) of Peach salsa (30 g) has 14 calories. That works out to 47 calories per 100 g. It contains 3.2 g of carbs, 0.3 g of protein, 0.1 g of fat and 0.5 g of fiber. Its glycemic index is 42 (low), so it raises blood sugar slowly.
Peach salsa Nutrition Facts
Selected: 2 tablespoon (medium) · 30 g
14
KCAL / 30G
Carbs
3.2g
· 1% DV
Protein
0.3g
· 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 86% · Protein 8% · Fat 6%
Peach salsa nutrition facts table · 2 tablespoon (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 14 kcal | |
| Total fat | 0.1 g | 0% |
| Saturated fat | 0.01 g | 0% |
| Trans fat | 0 g | |
| Sodium | 47 mg | 2% |
| Total carbohydrate | 3.2 g | 1% |
| Fiber | 0.5 g | 2% |
| Protein | 0.3 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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How Many Calories in 2 Tablespoons of Peach salsa?
| Serving | Amount | Calories |
|---|---|---|
| 2 tablespoon (medium) | 30 g | 14 kcal |
| 1 teaspoon (small) | 5 g | 2 kcal |
| 1 tablespoon (small) | 15 g | 7 kcal |
| 1 serving (medium) | 45 g | 21 kcal |
| 0.25 cup (quarter) | 60 g | 28 kcal |
| 100 g | 100 g | 47 kcal |
| ½ cup (half) | 120 g | 56 kcal |
| 1 cup (large) | 240 g | 113 kcal |
Calculated from 47 calories per 100 g.
Frequently Asked Questions About Peach salsa
How do you make peach salsa?
To make peach salsa, combine diced ripe peaches with red onion, lime juice, cilantro, and a little salt; add tomato or chile if you like. Cut the ingredients into small, even pieces and chill briefly so the flavors come together without the peaches turning mushy.
What do you serve peach salsa with?
Peach salsa pairs well with grilled fish, chicken, pork, tacos, and tortilla chips. Its sweet-tart flavor works especially well with smoky or spicy foods; serve it on the side so the fruit stays fresh and the main dish keeps its texture.
Can you make peach salsa with frozen peaches?
Yes, but thawed peaches release more liquid and become softer than fresh ones. Drain them well and use frozen peaches for a softer salsa or cooked topping; fresh, firm peaches are a better choice when you want distinct pieces.
Should you peel peaches for peach salsa?
No, peeling peaches for peach salsa is optional. The skin is usually tender enough when the fruit is diced, and leaving it on saves preparation time; peel the peaches if their skin feels tough or you prefer a smoother texture.
Is peach salsa spicy?
Peach salsa is not necessarily spicy; the heat comes from added jalapeño, serrano, or other chile peppers. Leave the chile out for a mild version, or remove its seeds and membranes to keep the flavor while reducing the heat.
Can peach salsa be cooked?
Yes, peach salsa can be briefly cooked, but the common fresh version is served uncooked. Cooking softens the peaches and mellows the onion and chile, making it more like a warm fruit relish than a crisp, fresh salsa.
Can you use canned peaches in peach salsa?
Yes, canned peaches work in peach salsa, but drain them thoroughly because extra syrup can make the mixture too sweet and watery. Peaches canned in juice are generally a better fit than those packed in heavy syrup.
How long does homemade peach salsa last in the fridge?
Homemade peach salsa keeps for about 2–3 days in a covered container in the refrigerator. The peaches soften and release juice as it sits, so stir before serving and discard salsa that has been left at room temperature for an extended time.
Can peach salsa be frozen?
Peach salsa can be frozen, but thawed peaches turn soft and release liquid, so the fresh texture will not return. Freeze it only if a softer salsa or cooking ingredient is acceptable, and add fresh herbs after thawing.
What is the difference between peach salsa and peach chutney?
Peach salsa is usually a fresh, uncooked mixture with chopped fruit, vegetables, herbs, and citrus, while peach chutney is generally cooked with spices and often vinegar or sugar. Salsa tastes brighter and chunkier; chutney is softer and more concentrated.
Peach salsa Vitamins & Minerals
Vitamins
Vitamin C
2.43mg · 3% DV
B3
0.21mg · 1% DV
B5
0.05mg · 1% DV
Vitamin E
0.14mg · 1% DV
Minerals
Sodium
47mg · 2% DV
Copper
0.02mg · 2% DV
Potassium ⭐
53mg · 2% DV
Manganese
0.02mg · 1% DV
Peach salsa Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Peach salsa
To burn the 14 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 Peach salsa?
Peach salsa is a fresh, fruit-forward condiment made with ripe peaches, often mixed with onion, chilli, lime juice and herbs. Recipes vary, and some include tomato; it is a contemporary, Mexican-inspired take on salsa rather than one fixed traditional recipe.
Its sweet-tart flavour and juicy, sometimes gently spicy texture work well with tortilla chips, tacos, grilled fish or chicken. It can also brighten a simple grain bowl or a summer barbecue spread. Peach salsa is mostly fruit and vegetables and very low in fat; it provides 47 kcal per 100 g. For a lighter snack, serve it with sliced cucumber or alongside grilled food instead of relying on chips.
How Nutritious Is Peach salsa?
Nutrient density
Medium
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 Peach 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 Peach salsa Contain Allergens?
No known major allergens
Which Diets Is Peach 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
Peach salsa Fat Profile
SATURATED
0.01g
MONOUNSATURATED
0.01g
POLYUNSATURATED
0.02g
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Nutrition data compiled from USDA FoodData Central and scientific sources.