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Pico de Gallo Calories
Fresh Mexican salsa with tomatoes, onions, cilantro, and lime
In season: Summer
CALORIES
GI
POTASSIUM
FIBER
Quick answer
2 tablespoon (medium) of Pico de Gallo (30 g) has 8 calories. That works out to 27 calories per 100 g. It contains 1.7 g of carbs, 0.3 g of protein, 0.1 g of fat and 0.5 g of fiber. Its 4.5 mg of Vitamin C covers 5% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
What is Pico de Gallo?
Pico de Gallo is a fresh, chunky Mexican salsa made with diced tomatoes, onion, cilantro, green chile and lime juice. It is served uncooked, so the tomatoes stay juicy and the onion and chile bring a crisp, lively bite. Lime adds a bright tang that ties the ingredients together.
In Mexico, it is commonly spooned over tacos or served with tortilla chips, and it works well alongside grilled foods. You can serve it as a fresh topping for eggs, fish or chicken, too. It is mostly vegetables and very low in fat, making it a light way to add freshness to a meal. For a milder version, use less chile; drain excess tomato juice just before serving if you want a less watery salsa.
Pico de Gallo Nutrition Facts
Selected: 100 g
27
KCAL / 100G
Carbs
5.6g
· 2% DV
Protein
1.1g
· 2% DV
Fat
0.2g
· 0% DV
Fiber
1.7g
· 6% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 78% · Protein 15% · Fat 7%
Pico de Gallo Vitamins & Minerals
Vitamins
Vitamin C
15mg · 17% DV
Vitamin K
7µg · 6% DV
Vitamin A
42µg · 5% DV
B6
0.08mg · 5% DV
Minerals
Sodium
180mg · 8% DV
Potassium ⭐
220mg · 6% DV
Magnesium
11mg · 3% DV
Phosphorus
24mg · 3% DV
How Nutritious Is Pico de Gallo?
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.
Pico de Gallo Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Pico de Gallo
To burn the 27 calories in 100 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.
Is Pico de Gallo 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 Pico de Gallo Contain Allergens?
No known major allergens
Which Diets Is Pico de Gallo 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
Pico de Gallo Fat Profile
SATURATED
0.03g
MONOUNSATURATED
0.04g
POLYUNSATURATED
0.05g
Omega 6:3 ratio 3:1
Below the ideal 4:1 — a good omega balance.
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Frequently Asked Questions About Pico de Gallo
What is Pico de Gallo?
Pico de Gallo is a fresh Mexican salsa made with chopped tomatoes, onion, cilantro, chile, and lime juice. Unlike a smooth sauce, it is served chunky and usually uncooked, so the individual ingredients remain distinct.
How do you make Pico de Gallo?
To make Pico de Gallo, finely dice tomatoes, onion, cilantro, and chile, then toss them with lime juice and salt. Let it sit briefly before serving so the flavors mingle, but serve it soon for the best texture.
What is the difference between Pico de Gallo and salsa?
Pico de Gallo is a type of salsa, but it is typically uncooked, chunky, and less saucy. Other salsas may be cooked, blended smooth, or made with roasted ingredients, so the terms do not always describe the same preparation.
What do you eat Pico de Gallo with?
Pico de Gallo goes well with tortilla chips, tacos, burritos, quesadillas, and grilled meats or fish. Spoon it on just before serving to add fresh acidity and crunch without making the other ingredients soggy.
Is Pico de Gallo spicy?
Pico de Gallo can be mild or hot depending on the chile used and how much is added. For a milder batch, remove the chile seeds and inner ribs or leave the chile out; add it gradually when serving.
How long does Pico de Gallo last in the fridge?
Pico de Gallo is best eaten fresh because chopped tomatoes release liquid and soften as they sit. Refrigerate leftovers in a sealed container and use them promptly; discard the salsa if it develops an off smell or signs of spoilage.
Can you freeze Pico de Gallo?
You can freeze Pico de Gallo, but thawed tomatoes and onions become soft and watery, so it will not retain its fresh salsa texture. Use thawed portions in cooked dishes rather than serving them with chips or as a fresh topping.
What can I use instead of cilantro in Pico de Gallo?
Flat-leaf parsley is a useful substitute for cilantro in Pico de Gallo, although its flavor is different. You can also omit the herb if you dislike it; lime juice still gives the chopped vegetables a bright, fresh taste.
Why is my Pico de Gallo watery?
Pico de Gallo turns watery when juicy tomatoes release liquid, especially after the mixture has been salted or left to stand. Choose firm, meaty tomatoes, remove the watery seed pulp, and add salt shortly before serving.
Is Pico de Gallo healthy?
Pico de Gallo is a vegetable-based topping that adds fresh flavor without relying on a creamy sauce. It can be part of a balanced meal; the amount of salt and chile you add affects its overall taste and suitability for you.
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Nutrition data compiled from USDA FoodData Central and scientific sources.