Sauce, salsa, ready-to-serve
FDC 174524tbsp (36 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 26 · +16 vs Soups & sauces medianSalsa's fresh-vegetable base earns it a Nutrient Density Score of 26 of 100, a Low band that still lands it 17 of 60 in Soups & sauces, well above the category's median score of 10, even though no single nutrient here clears the standout threshold.
It is the classic dip for chips or a topping for tacos, eggs, and grilled meat, adding brightness without much bulk at only 29 calories per 100 g. The one number worth watching is sodium, at 711 mg per 100 g, which adds up quickly if it is used generously rather than by the spoonful.
See how this score is calculated, build a plate around sauce, salsa, or compare it with another food.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 29 kcal | 1% |
| Total fat | 0.17 g | 0% |
| Saturated fat | 0.02 g | 0% |
| Cholesterol | 0 mg | 0% |
| Sodium | 711 mg | 31% |
| Carbohydrate | 6.6 g | 2% |
| Dietary fiber | 1.9 g | 7% |
| Sugars | 4 g | |
| Protein | 1.5 g | 3% |
| Potassium | 275 mg | 6% |
| Calcium | 30 mg | 2% |
| Iron | 0.42 mg | 2% |
| Magnesium | 15 mg | 4% |
| Vitamin C | 1.9 mg | 2% |
| Vitamin A | 23 µg | 3% |
| Vitamin E | 1.3 mg | 9% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 10 kcal | 1% |
| Total fat | 0.06 g | 0% |
| Saturated fat | 0.01 g | 0% |
| Cholesterol | 0 mg | 0% |
| Sodium | 256 mg | 11% |
| Carbohydrate | 2.4 g | 1% |
| Dietary fiber | 0.68 g | 2% |
| Sugars | 1.4 g | |
| Protein | 0.55 g | 1% |
| Potassium | 99 mg | 2% |
| Calcium | 11 mg | 1% |
| Iron | 0.15 mg | 1% |
| Magnesium | 5.4 mg | 1% |
| Vitamin C | 0.68 mg | 1% |
| Vitamin A | 8.3 µg | 1% |
| Vitamin E | 0.46 mg | 3% |
Source: USDA FoodData Central · Public domain
FDC 174524Original analysis by NutriVerdict
Versus the soups & sauces median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Sauce, worcestershireDensity 27 vs 26Sauce, plum, ready-to-serveDensity 29 vs 26Soup, egg drop, Chinese restaurantDensity 30 vs 26Original analysis by NutriVerdict
In the kitchen and how to use it
Ready-to-serve salsa is a chunky blend of tomatoes, onions, chiles, and often cilantro and lime, sold jarred or in tubs and eaten straight from the container without further cooking. It is most familiar as a dip for tortilla chips, but it also works spooned over scrambled eggs, folded into a burrito or taco, layered onto grilled chicken or fish, or stirred into rice for quick flavor. The texture ranges from smooth and pourable to coarsely chopped depending on the style, and heat level varies from mild to fiery based on the chiles used. Fresh, uncooked versions tend to taste brighter and more acidic, while cooked or roasted salsas lean sweeter and smokier.
At 29 calories per tablespoon-sized 36 gram serving, salsa is a low-calorie way to add flavor and some volume to a plate of eggs, grilled protein, or a bowl of chips without adding much bulk. It brings a modest 1.9 grams of fiber per 100 grams from the vegetables. The main thing to watch is sodium, which runs 711 milligrams per 100 grams, so it is worth checking the label if sodium intake is a concern. Once opened, keep salsa refrigerated and use it within about a week for the best texture and flavor.
Frequently asked questions about sauce, salsa
How many calories are in ready-to-serve salsa?
Salsa has 29 calories per 100 grams, or about 29 calories in a typical 36-gram tablespoon serving.
Is salsa low in sodium?
No, it runs fairly high at 711 milligrams of sodium per 100 grams, so portion size matters if you are watching sodium.
What does salsa pair well with?
It is a classic partner for tortilla chips, tacos, scrambled eggs, and grilled chicken or fish.