Nutrition facts · Sauces and condiments
Calories in Salsa
Salsa has 29 calories per 100 g, and a 2 tbsp serving (36 g) has about 10 calories. Most of those calories come from carbohydrates, with 6.6 g of carbs per 100 g compared with 1.5 g of protein and just 0.2 g of fat.
Calories come from: Carbs 77% · Fat 5% · Protein 18%
Common servings
| Serving | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Per 100 g | 100 g | 29 kcal | 1.5 g | 6.6 g | 0.2 g |
| 2 tbsp | 36 g | 10 kcal | 0.5 g | 2.4 g | 0.1 g |
| 1/2 cup | 130 g | 38 kcal | 2 g | 8.6 g | 0.2 g |
| 1 cup | 259 g | 75 kcal | 3.9 g | 17.2 g | 0.4 g |
Full nutrition (Per 100 g)
| Calories | 29 kcal |
|---|---|
| Protein | 1.5 g |
| Carbohydrates | 6.6 g |
| of which sugars | 4 g |
| Fiber | 1.9 g |
| Fat | 0.2 g |
| of which saturated | 0 g |
| Sodium | 711 mg |
What changes the calories
- Ready-made salsas vary by brand and style, so fruit salsas with mango or pineapple, or recipes with added sugar, tend to be higher in calories than plain tomato salsa.
- Restaurant and homemade salsas sometimes include oil, which adds calories quickly even in small amounts.
- Creamy or cheese-based dips sold alongside salsa, such as salsa con queso, are much higher in calories than tomato-based salsa.
- Portion size matters more than it seems, because people often eat far more than 2 tbsp when dipping straight from the jar.
Tips for logging it accurately
- Weigh salsa or use a measuring spoon the first few times so you know what your usual scoop looks like, since a heaped spoonful can be well over 2 tbsp.
- Log the tortilla chips, cheese, sour cream or guacamole separately, because they usually add far more calories than the salsa itself.
- In BerryFit, snap a photo of your plate to log salsa along with everything it's served with, then adjust the portion if needed.
Log Salsa in seconds
Snap a photo of your meal or search for Salsa in BerryFit to track calories and macros against your own daily target.
Frequently asked questions
How many calories are in 2 tablespoons of salsa?
Two tablespoons of salsa (36 g) have about 10 calories, with 2.4 g of carbs, 0.5 g of protein and 0.1 g of fat.
How many calories are in a cup of salsa?
One cup of salsa (259 g) has about 75 calories. A 1/2 cup serving (130 g) has about 38 calories.
Is salsa high in sugar?
Salsa has 4 g of sugar per 100 g, which comes largely from tomatoes and other vegetables. Fruit salsas or brands with added sugar may contain more, so check the label.
Does salsa have fat or protein?
Salsa is very low in both, with 0.2 g of fat and 1.5 g of protein per 100 g. Most of its calories come from carbohydrates, and it also has 1.9 g of fiber per 100 g.
Similar foods
Calories in common foodsValues per 100 g from USDA FoodData Central (Sauce, salsa, ready-to-serve, FDC ID 174524); servings use USDA portion weights. Real foods vary by variety, ripeness and preparation.
The text on this page was written with the help of AI (Anthropic's Claude) and checked against the numbers in a separate review. The numbers themselves come only from USDA.
