Food
Salsa nutrition facts
A typical portion of salsa (1 cup; 240 g, pico de gallo) has 40 calories and 2g of protein (USDA FoodData Central). USDA lists 2 descriptions of it: per 100 g they range from 17 calories (pico de gallo) to 34 (nFS).
Nutrition Facts
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Protein % DV here is not corrected for protein quality.
USDA values per 100 g for Salsa, pico de gallo, scaled to the portion. Check the USDA record.
- Protein per 100 g
- 0.7g
- more than 13% of 8,218 USDA reference foods
- Calories per 100 g
- 17
- more than 2% of reference foods
- Sodium per 100 g
- 443mg
- more than 81% of reference foods
1 cup weighs 240 g in USDA's record for Salsa, pico de gallo (FDC 2709737); across 2 records of salsa USDA weighs it at 240 to 256 g, so a linked record can show a different gram weight for the same measure.
Where the calories come from: 78% carbohydrate, 7% fat and 15% protein (4 calories a gram of protein or carbohydrate, 9 of fat).
Also rich in
- Vitamin C26 mg in 1 cup (240 g), 29% of the Daily Value
- Vitamin K17 µg in 1 cup (240 g), 14% of the Daily Value
- Vitamin B60.2 mg in 1 cup (240 g), 13% of the Daily Value
- Copper0.1 mg in 1 cup (240 g), 13% of the Daily Value
Source: USDA FoodData Central (FDC 2709737), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.
Every form of salsa USDA describes
Not further specified has the most calories per 100 g (34); the fewest: Pico de gallo (17)
| USDA description | Calories | Protein | Fat | Sodium |
|---|---|---|---|---|
| Salsa, pico de gallo | 17 | 0.7 g | 0.1 g | 443 mg |
| Salsa, NFS | 34 | 1.4 g | 0.2 g | 656 mg |
Every nutrient in this record (65)
The portion is 1 cup (240 g); % DV is for that portion.
Energy, macronutrients and sugars (12)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Protein | 1.70 g | 0.71 g | 3% |
| Total lipid (fat) | 0.34 g | 0.14 g | 0% |
| Carbohydrate, by difference | 8.88 g | 3.70 g | 3% |
| Energy | 40.8 kcal | 17.0 kcal | |
| Alcohol, ethyl | 0 g | 0 g | |
| Water | 225 g | 93.9 g | |
| Total Sugars | 5.11 g | 2.13 g | |
| Fiber, total dietary | 2.64 g | 1.10 g | 9% |
| Cholesterol | 0 mg | 0 mg | 0% |
| Fatty acids, total saturated | 0.055 g | 0.023 g | 0% |
| Fatty acids, total monounsaturated | 0.048 g | 0.020 g | |
| Fatty acids, total polyunsaturated | 0.14 g | 0.057 g |
Minerals (9)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Calcium, Ca | 26.4 mg | 11.0 mg | 2% |
| Iron, Fe | 0.55 mg | 0.23 mg | 3% |
| Magnesium, Mg | 21.6 mg | 9.00 mg | 5% |
| Phosphorus, P | 45.6 mg | 19.0 mg | 4% |
| Potassium, K | 377 mg | 157 mg | 8% |
| Sodium, Na | 1,063 mg | 443 mg | 46% |
| Zinc, Zn | 0.31 mg | 0.13 mg | 3% |
| Copper, Cu | 0.11 mg | 0.047 mg | 13% |
| Selenium, Se | 0.24 µg | 0.10 µg | 0% |
Vitamins (23)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Retinol | 0 µg | 0 µg | |
| Vitamin A, RAE | 60.0 µg | 25.0 µg | 7% |
| Carotene, beta | 660 µg | 275 µg | |
| Carotene, alpha | 115 µg | 48.0 µg | |
| Vitamin E (alpha-tocopherol) | 0.77 mg | 0.32 mg | 5% |
| Vitamin D (D2 + D3) | 0 µg | 0 µg | 0% |
| Cryptoxanthin, beta | 9.60 µg | 4.00 µg | |
| Lycopene | 2,863 µg | 1,193 µg | |
| Lutein + zeaxanthin | 245 µg | 102 µg | |
| Vitamin C, total ascorbic acid | 25.9 mg | 10.8 mg | 29% |
| Thiamin | 0.067 mg | 0.028 mg | 6% |
| Riboflavin | 0.048 mg | 0.020 mg | 4% |
| Niacin | 0.98 mg | 0.41 mg | 6% |
| Vitamin B-6 | 0.22 mg | 0.091 mg | 13% |
| Folate, total | 28.8 µg | 12.0 µg | |
| Vitamin B-12 | 0 µg | 0 µg | 0% |
| Choline, total | 11.3 mg | 4.70 mg | 2% |
| Vitamin K (phylloquinone) | 16.6 µg | 6.90 µg | 14% |
| Folic acid | 0 µg | 0 µg | |
| Folate, food | 28.8 µg | 12.0 µg | |
| Folate, DFE | 28.8 µg | 12.0 µg | 7% |
| Vitamin E, added | 0 mg | 0 mg | |
| Vitamin B-12, added | 0 µg | 0 µg |
Fatty acids (19)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| SFA 4:0 | 0 g | 0 g | |
| SFA 6:0 | 0 g | 0 g | |
| SFA 8:0 | 0 g | 0 g | |
| SFA 10:0 | 0 g | 0 g | |
| SFA 12:0 | 0 g | 0 g | |
| SFA 14:0 | 0.0024 g | 0.0010 g | |
| SFA 16:0 | 0.041 g | 0.017 g | |
| SFA 18:0 | 0.012 g | 0.0050 g | |
| MUFA 18:1 | 0.046 g | 0.019 g | |
| PUFA 18:2 | 0.13 g | 0.054 g | |
| PUFA 18:3 | 0.0048 g | 0.0020 g | |
| PUFA 20:4 | 0 g | 0 g | |
| PUFA 22:6 n-3 (DHA) | 0 g | 0 g | |
| MUFA 16:1 | 0.0024 g | 0.0010 g | |
| PUFA 18:4 | 0 g | 0 g | |
| MUFA 20:1 | 0 g | 0 g | |
| PUFA 20:5 n-3 (EPA) | 0 g | 0 g | |
| MUFA 22:1 | 0 g | 0 g | |
| PUFA 22:5 n-3 (DPA) | 0 g | 0 g |
Source: USDA FoodData Central, FDC 2709737: every value the record reports, per 100 g as USDA gives it and scaled to the portion; Daily Values: 21 CFR 101.9.
Source: USDA FoodData Central (SR Legacy, Foundation Foods and Survey foods), April 30, 2026 release.
Questions
How many calories are in salsa?
40 in 1 cup (240 g) of pico de gallo; 17 to 34 per 100 g across USDA's descriptions.
How much protein is in salsa?
2g in 1 cup; 0.7 g per 100 g.
How much sodium is in salsa?
1060mg in 1 cup; 443 mg per 100 g. Salt added in cooking changes it: USDA lists salted and unsalted forms separately where it measured both.
Sources for this page
- USDA FoodData Central
- the food and product records, April 30, 2026 release. fdc.nal.usda.gov
- FoodData Central documentation
- what each data type is and how branded records are submitted. fdc.nal.usda.gov
- USDA Food and Nutrient Database for Dietary Studies
- the survey foods and their portions. ars.usda.gov
- 21 CFR 101.9, Nutrition labeling of food
- the label format, rounding and Daily Values. ecfr.gov
- FDA, How to Understand and Use the Nutrition Facts Label
- the 5% and 20% Daily Value rule. fda.gov