Salsa Nutrition Facts: Calories, Macros & Health Benefits
Summary: Salsa contains 36 calories, 1.5g protein, 7g carbs, and 0.2g fat per 2 tablespoons (30g). It is a source of sodium, iron, zinc.
Nutrition Facts — 2 tablespoons (30g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 36 kcal | 2% |
| Protein | 1.5g | 3% |
| Carbohydrates | 7.0g | 3% |
| Total Fat | 0.20g | 0% |
| Fiber | 1.8g | 6% |
| Sugar | 4.5g | -- |
| Saturated Fat | 0.03g | 0% |
| Sodium | 600.0mg | 26% |
| Potassium | 8.0mg | 0% |
| Calcium | 15.0mg | 1% |
| Iron | 340.0mg | 1889% |
| Magnesium | 0.30mg | 0% |
| Zinc | 32.0mg | 291% |
| Vitamin C | 0.04mg | 0% |
| Vitamin A | 0.04mcg | 0% |
| Vitamin B6 | 1.0mg | 59% |
| Vitamin B12 | 0.16mcg | 7% |
| Folate | 14.0mcg | 4% |
| Vitamin E | 1.0mg | 7% |
| Phosphorus | 28.0mg | 2% |
Is Salsa Good for You?
Salsa provides 36 calories per 2 tablespoons (30g) with 1.5g protein, 7g carbohydrates, and 0.2g fat. It is a source of sodium (26% dv), iron (1889% dv), zinc (291% dv).
A classic Mexican-style tomato-based condiment made with tomatoes, onions, peppers, cilantro, and lime juice. Commonly used as a dip or topping.
Key Health Benefits of Salsa
- Sodium (26% DV): Supports balanced nutrition when included as part of your daily meals.
- Iron (1889% DV): Supports balanced nutrition when included as part of your daily meals.
- Zinc (291% DV): Supports balanced nutrition when included as part of your daily meals.
- Vitamin B6 (59% DV): Supports balanced nutrition when included as part of your daily meals.
How to Track Salsa Nutrition with Gram
Use Gram to log salsa and see calories, macros, and micronutrients in context. You can search by name or use AI food scanning to track meals quickly.
Frequently Asked Questions
How many calories are in salsa?
Salsa contains 36 calories per 2 tablespoons (30g).
How much protein is in salsa?
Salsa provides 1.5g of protein per 2 tablespoons (30g).
How many carbs are in salsa?
Salsa has 7g of carbohydrates per 2 tablespoons (30g).
Is salsa good for tracking nutrition?
Yes. Salsa can be logged by calories, macros, and micronutrients in the Gram app.
How should I use salsa in a meal plan?
Use Salsa as part of a balanced meal and compare the protein, carbs, and fat values to your daily targets.
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Nutrition data sourced from USDA FoodData Central. Track salsa and thousands of other foods with the Gram app.