Chunky salsa

Snack

Item Rating: 79/100

1 serving (30 grams) contains 11 calories, 0.4 grams of protein, 0.1 grams of fat, and 2.2 grams of carbohydrates.

Nutrition Information

1 cup (240g)

Calories		86.4
% Daily Value*
Total Fat		0.5 g	0%
	Saturated Fat	0 g	0%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		576 mg	25%
Total Carbohydrates		18 g	6%
	Dietary Fiber	4.3 g	15%
	Sugars	10.8 g
protein		2.9 g	5%
Vitamin D		0 mcg	0%
Calcium		48 mg	3%
Iron		1.2 mg	6%
Potassium		600 mg	12%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

Source of Calories

Fat: 4 cal (5.1%)

Protein: 11 cal (13.2%)

Carbs: 72 cal (81.7%)

About Chunky salsa

Chunky salsa is a popular condiment originating from Mexican cuisine, typically made from fresh tomatoes, onions, chili peppers, cilantro, lime juice, and garlic. It is characterized by its coarse texture and vibrant flavor, making it a versatile accompaniment for various dishes like tacos, grilled meats, or tortilla chips. Salsa is naturally low in calories, fat, and cholesterol, while being high in water content, making it a hydrating and nutrient-packed option. A typical serving provides dietary fiber, vitamin C from tomatoes and lime juice, and capsaicin from chili peppers, which contributes to its spicy kick.

Health Benefits

• Rich in vitamin C from tomatoes and lime juice, which enhances immune function and supports skin health.
• Provides lycopene, a powerful antioxidant found in tomatoes, known for its potential to reduce the risk of chronic diseases like heart disease and certain cancers.
• High in dietary fiber, promoting healthy digestion and maintaining regular bowel movements.
• Contains capsaicin from chili peppers, which may boost metabolism and support weight management.
• Includes allium compounds from garlic, which contribute to cardiovascular health by supporting healthy blood pressure levels.

Dietary Considerations

Allergens: Contains none (generally, unless specific added ingredients like nuts are included)

Suitable for: Vegan, vegetarian, gluten-free, paleo, low-fat

Not suitable for: Low-fodmap (due to onions and garlic), nightshade-free diet (due to tomatoes and chili peppers)

Selection and Storage

Store chunky salsa in an airtight container in the refrigerator and consume within 5-7 days for the best flavor and freshness. Avoid leaving it at room temperature for extended periods to prevent spoilage.

Common Questions About Chunky salsa Nutrition

Is chunky salsa a good source of protein?

Chunky salsa is not high in protein. Most varieties contain less than 1 gram of protein per 2 tablespoons, as the main ingredients like tomatoes, onions, and peppers are primarily carbohydrates and fiber-based.

Can I eat chunky salsa on a low-carb or keto diet?

Yes, chunky salsa can fit into a low-carb or keto diet, but check the label for added sugars. A standard serving contains around 2-4 grams of net carbs, making it suitable for most keto meal plans when consumed in moderation.

Are there any health benefits to eating chunky salsa?

Chunky salsa can offer health benefits as it is typically rich in vitamins C and A from tomatoes and peppers. It’s also low in calories and fat while containing antioxidants like lycopene, which may support heart health and reduce inflammation.

How much chunky salsa should I eat per serving?

A typical serving size is 2 tablespoons, which contains around 10-20 calories depending on the recipe. This portion size is appropriate as a dip or condiment, but larger portions may alter calorie and carb intake.

How does chunky salsa compare to smooth salsa in terms of nutrition?

Chunky salsa and smooth salsa are nutritionally similar, but chunky salsa may contain slightly more fiber due to larger vegetable pieces. Both options are generally low-calorie and provide similar levels of vitamins and antioxidants, though ingredient variations may affect sugar or sodium content.

Data Sources & Scientific References