Calories in Salsa, pico de gallo
Generic food Vegetables
Salsa, pico de gallo contains 17 kcal per 100 g. A typical serving of 1 cup (240 g) provides about 41 kcal.
Roughly 78% of its calories come from carbohydrates, with 15% from protein and 7% from fat (estimated with general energy factors).
That is less energy than the typical item in tomato-based condiments on FoodFactly, where the median is 63 kcal per 100 g across 12 foods.
100 g provides 12% of the Daily Value for Vitamin C.
The data comes from the USDA Food and Nutrient Database for Dietary Studies (FNDDS), which calculates values from recipes of the ingredients.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 17 kcal | |
| Total fat C | 0.14 g | 0.2% |
| Saturated fat C | 0.023 g | 0.1% |
| Cholesterol C | 0 mg | 0% |
| Sodium C | 443 mg | 19% |
| Total carbohydrates C | 3.7 g | 1% |
| Dietary fiber C | 1.1 g | 4% |
| Total sugars C | 2.1 g | |
| Protein C | 0.71 g | 1% |
| Vitamin A C | 25 µg | 3% |
| Vitamin C C | 10.8 mg | 12% |
| Vitamin D C | 0 µg | 0% |
| Vitamin E C | 0.32 mg | 2% |
| Vitamin K C | 6.9 µg | 6% |
| Thiamin (B1) C | 0.028 mg | 2% |
| Riboflavin (B2) C | 0.02 mg | 2% |
| Niacin (B3) C | 0.41 mg | 3% |
| Vitamin B6 C | 0.091 mg | 5% |
| Folate (B9) C | 12 µg | 3% |
| Vitamin B12 C | 0 µg | 0% |
| Choline C | 4.7 mg | 0.9% |
| Calcium C | 11 mg | 0.8% |
| Iron C | 0.23 mg | 1% |
| Magnesium C | 9 mg | 2% |
| Phosphorus C | 19 mg | 2% |
| Potassium C | 157 mg | 3% |
| Zinc C | 0.13 mg | 1% |
| Copper C | 0.047 mg | 5% |
| Selenium C | 0.1 µg | 0.2% |
% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.
Nutritional breakdown
- Protein 15%
- Carbohydrates 78%
- Fat 7%
Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).
Vitamins and minerals, % Daily Value per 100 g
Nutritional insights
- Protein0.71 gin the lowest quarter of tomato-based condiments (median 1.2 g)
- Fiber1.1 gbelow the median for tomato-based condiments (median 1.3 g)
- Sugars2.1 gin the lowest quarter of tomato-based condiments (median 6.8 g)
- Fat0.14 gin the lowest quarter of tomato-based condiments (median 0.27 g)
- Saturated fat0.023 gabove the median for tomato-based condiments (median 0.021 g)
- Sodium443 mgin the lowest quarter of tomato-based condiments (median 656 mg)
- Protein per 100 kcal4.2 gprotein density, useful for comparing foods with different calorie levels
- Water93.9 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 0.02 g |
|---|---|
| Polyunsaturated fat C | 0.057 g |
Individual fatty acids (19)
| EPA (omega-3, 20:5 n-3) C | 0 g |
|---|---|
| DHA (omega-3, 22:6 n-3) C | 0 g |
| Linoleic acid (omega-6, 18:2) C | 0.054 g |
| SFA 4:0 C | 0 g |
| SFA 6:0 C | 0 g |
| SFA 8:0 C | 0 g |
| SFA 10:0 C | 0 g |
| SFA 12:0 C | 0 g |
| SFA 14:0 C | 0.001 g |
| SFA 16:0 C | 0.017 g |
| SFA 18:0 C | 0.005 g |
| MUFA 18:1 C | 0.019 g |
| PUFA 18:3 C | 0.002 g |
| PUFA 20:4 C | 0 g |
| MUFA 16:1 C | 0.001 g |
| PUFA 18:4 C | 0 g |
| MUFA 20:1 C | 0 g |
| MUFA 22:1 C | 0 g |
| PUFA 22:5 n-3 (DPA) C | 0 g |
Carotenoids (6)
| Beta-carotene C | 275 µg |
|---|---|
| Lycopene C | 1,190 µg |
| Lutein + zeaxanthin C | 102 µg |
| Retinol C | 0 µg |
| Carotene, alpha C | 48 µg |
| Cryptoxanthin, beta C | 4 µg |
Other components (8)
| Water C | 93.9 g |
|---|---|
| Alcohol C | 0 g |
| Caffeine C | 0 mg |
| Theobromine C | 0 mg |
| Folic acid C | 0 µg |
| Folate, food C | 12 µg |
| Vitamin E, added C | 0 mg |
| Vitamin B-12, added C | 0 µg |
Other forms of Salsa
Raw, cooked, dried and processed versions are separate records with their own measured values.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Salsa, NFS | 34 | 1.4 g | 6.7 g | 0.19 g |
| Salsa, red | 34 | 1.4 g | 6.7 g | 0.19 g |
| Salsa, red, homemade | 34 | 1.4 g | 6.7 g | 0.19 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Radish | 16 | 0.68 g | 3.4 g | 0.1 g |
| Lettuce, salad with assorted vegetables excluding tomatoes and carrots, no dressing | 23 | 1.2 g | 4.1 g | 0.19 g |
| Lettuce, salad with assorted vegetables including tomatoes and/or carrots, no dressing | 24 | 1.1 g | 4.6 g | 0.2 g |
| Pickles, dill | 14 | 0.48 g | 2 g | 0.43 g |
| Pickles, NFS | 14 | 0.48 g | 2 g | 0.43 g |
| Pickles, cucumber, dill or kosher dill | 12 | 0.5 g | 2.4 g | 0.3 g |
| Pickles, cucumber, dill, reduced sodium | 12 | 0.5 g | 2.4 g | 0.3 g |
| Tomato and vegetable juice, low sodium | 22 | 0.6 g | 4.6 g | 0.1 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in salsa?
100 g of salsa has 17 kcal. 1 cup (240 g): about 41 kcal.
How much protein is in salsa?
Salsa contains 0.71 g of protein per 100 g (1% of the 50 g Daily Value), or 1.7 g in 1 cup (240 g). About 15% of its calories come from protein. Compared with other tomato-based condiments, that is in the lowest quarter (median 1.2 g).
How many carbs are in salsa?
Salsa has 3.7 g of total carbohydrates per 100 g, including 1.1 g of fiber and 2.1 g of sugars.
How much fat is in salsa?
Salsa contains 0.14 g of fat per 100 g, of which 0.023 g is saturated (0.1% of the Daily Value).
What vitamins and minerals does salsa contain?
Per 100 g, the most notable amounts relative to the Daily Value are Vitamin C (12% DV). The full list is in the vitamins and minerals table above.
How much sodium is in salsa?
100 g contains 443 mg of sodium, 19% of the 2,300 mg Daily Value.
Where does this nutrition data come from?
From USDA FoodData Central: FNDDS (Survey), record dated October 31, 2024. FoodFactly last checked it on November 6, 2026. Each value above shows whether it was measured, calculated or taken from a label.
Source of the nutrition information
- USDA FoodData Central: FNDDS (Survey), record 2709737. License: CC0 1.0 (U.S. public domain). Source record dated October 31, 2024. Imported November 6, 2026.
Last updated: . Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.