Salsa, the refreshing blend of tomato, onion, chiles, garlic, and lime, is more than just a flavorful topping for tacos and a perfect dip for tortilla chips. Historians trace its origins back to the Aztecs, Incas, and Mayans, and while it has always been a staple in Mexico, its popularity has exploded in the US in recent decades. This article explores the nutritional facts, health benefits, potential drawbacks, and ways to incorporate salsa into your diet to promote overall well-being and potentially aid in weight loss.
What is Salsa?
No matter what you may have heard, salsa is indeed a vegetable! As Latina dietitians, we just want to shout this from the rooftops! It’s literally made of a blend of veggies, which means it’s packed with nutrition.
Salsa Nutrition Facts
There are various types of salsa, each with its unique nutritional profile. This section will examine the nutritional composition of salsa roja and salsa verde.
Salsa Verde Nutrition
According to the USDA, ¼ cup (60 grams) of salsa verde contains:
- Protein: 0.7 grams
- Fat: 0.5 grams
- Carbs: 4 grams
- Fiber: 1.2 grams (4% of the Daily Value - DV)
- Sodium: 544 milligrams (24% of the DV)
- Vitamin B6: 0.05 milligrams (3% of the DV)
- Potassium: 155 milligrams (3% of the DV)
- Vitamin C: 7.4 milligrams (8% of the DV)
Salsa Roja Nutrition
According to the USDA, ¼ cup (72 grams) of salsa roja contains:
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- Protein: 1.1 grams
- Fat: 0.1 grams
- Carbs: 5 grams
- Fiber: 1.4 grams (5% of the DV)
- Sodium: 512 milligrams (22% of the DV)
- Vitamin B6: 0.12 milligrams (7% of the DV)
- Potassium: 198 milligrams (4% of the DV)
- Vitamin C: 1.4 milligrams (2% of the DV)
Health Benefits of Salsa
Salsa offers a range of health benefits, primarily due to its rich blend of vegetables and spices.
Rich in Antioxidants
Pretty much every ingredient in salsa is a source of antioxidants that help neutralize harmful free radicals in the body. Excess free radicals leads to oxidative stress, which is linked to health issues like cancer, cardiovascular disease, neurological disease, and more, per a 2017 study in Oxidative Medicine and Cellular Longevity. So, consuming antioxidants is important for overall health. Tomatoes, a common salsa ingredient, contain lycopene. According to a 2021 research review in Food Chemistry, higher intake of tomatoes and dietary lycopene is linked with lower all-cause mortality, heart disease mortality, prostate cancer, gastric cancer, and metabolic syndrome. Quercetin, prominent in onions, has anti-inflammatory, anti-carcinogenic, anti-diabetic, and anti-viral properties, per a 2022 study in Molecules.
Supports Heart Health
As we mentioned above, the antioxidants in salsa can benefit heart health, mostly through preventing cell damage and inflammation. Salsa can also support heart health thanks to its fiber content. Fiber can help manage cholesterol levels and reduce cardiovascular disease risk, per a 2019 study in Nutrients, so eating a variety of fiber-rich foods is beneficial for heart health. Each ¼ cup of salsa has about 5% of the DV for fiber, which isn’t a whole lot but it certainly contributes more fiber to your day. Plus, salsa is free from saturated fat, which is usually worth limiting if you have high cholesterol, per the American Heart Association. The potassium in tomatoes and the allicin in garlic both support cardiovascular health. Dietary cholesterol is not associated with an increased risk of coronary heart disease in healthy individuals.
Promotes Gut Health
The fiber in salsa also supports healthy digestion. Since salsa is often eaten with beans, other veggies, and corn tortillas, it’s commonly used to make a fiber-rich meal that supports regularity. Fiber doesn’t just help promote regularity; it also supports a healthy gut microbiome-the community of friendly bacteria living in your digestive tract-per a 2022 study in Microorganisms.
May Improve Metabolic Health
Metabolic health is usually measured by a few risk factors, including:
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- Blood lipid levels
- HDL cholesterol levels (the “good” kind)
- Blood pressure
- Insulin resistance
Eating well-rounded meals with a variety of nutrients supports metabolic health, per a 2020 study in Nutrients. Specifically, the Mediterranean Diet has been shown to support metabolic health. But before you stop eating Latine foods, remember that salsa is made of veggies commonly incorporated in this diet-tomatoes, onions, garlic. Plus, we tend to eat salsa with beans, another food emphasized in the Mediterranean diet. Furthermore, according to a 2022 study in Molecular Nutrition & Food Research, there’s some evidence that capsaicin-the compound that gives chiles their spicy flavor-improves metabolic health and insulin resistance. Chiles also contain anti-inflammatory compounds like flavonoids, phenolic acids, carotenoids, and ascorbic acid, per a 2022 study in Molecules. Since metabolic illnesses are associated with inflammation, these anti-inflammatory compounds can also support metabolic health. For example, a 2019 study in Advances in Nutrition found that lycopene-an antioxidant found in tomatoes-can protect against metabolic syndrome.
Provides Hydration
We don’t just hydrate via fluids; foods like fruits and veggies also add hydration to our days. Salsa is almost 90% water, per the USDA. This makes sense, since salsa is made of veggies, one of the most fluid-rich food groups. Of course, unless you eat a jar of salsa a day, it’s not going to contribute tons of water to your day, but it does contribute some! Over 95 percent of a tomato’s weight comes from water. It’s important for adults to drink eight glasses of water per day and to eat water-rich foods like fruit and tomatoes. Every cell in your body relies on water, so adding more salsa to your routine can help your body work more efficiently.
Promotes Weight Loss
Salsa can be a valuable addition to a weight loss plan due to its low calorie count and metabolism-boosting properties. One serving of salsa is 2 tablespoons, which is on average less than 10 calories. Feel free to top all of your favorite foods with salsa. There’s no need to limit your portions. The jalapenos frequently found in fresh salsa get their spice from a powerful component called capsaicin. Capsaicin can increase your body’s fat burning ability, which promotes weight loss. Fiber helps us feel satisfied after we eat, and it won’t trigger a release of the body’s insulin.
Additional Benefits
- Vitamin C Source: Lime juice, onions, and tomatoes are all rich sources of the antioxidant vitamin C. Vitamin C helps prevent heart disease and promotes healthy aging. It’s not heat stable, so foods can cause lose this nutrient when heated. But salsa is often served raw, which is especially helpful for absorption of vitamin C.
- Fiber-Rich: Fiber is found naturally in the cell wall of plants, and salsa is full of fiber without any fat or sugar. This is a winning combo for anyone with type 2 diabetes who is looking to add flavor to their food without raising their blood sugar.
- Lycopene Content: Tomatoes contain the carotenoid lycopene, which has been linked to reduced risk of cancer. Tomatoes aren’t the only type of produce that contains lycopene, but they’re credited for approximately 80 percent of the lycopene in the diet of Americans.
- Cholesterol-Free: Dietary cholesterol comes from foods that come from animals. Salsa only contains ingredients that are from plants, and it’s naturally cholesterol-free.
- Potassium Source: Most American adults don’t eat enough potassium-rich foods. Potassium helps us regulate our fluid and mineral balance. It’s a vital factor in regulating our blood pressure, as well. Most processed foods fall short of our potassium needs, so salsa is another way to fill this gap.
- Quercetin Content: Quercetin is another type of antioxidant that is found in both onions and tomatoes. It has been found to have anticancer, anti-inflammatory, and antihistamine effects.
- Citric Acid: Limes used in salsa provide many health benefits. One standout benefit is that they are high in citric acid. Among other perks, citric acid can naturally protect against kidney stones.
Potential Health Drawbacks of Salsa
Despite its numerous benefits, salsa also has potential drawbacks to consider.
High Sodium Content
As you saw in the nutrition facts above, salsa can be high in sodium. Sodium is essential for maintaining fluid balance and more, but too much is associated with health problems like high blood pressure. There is some debate over what sodium intake recommendations should be, per a 2020 study in BMJ. The Dietary Guidelines for Americans recommend a max of 2,300 milligrams per day, but the American Heart Association recommends a max of just 1,500 milligrams per day. For reference, the average American consumes 3,600 milligrams of sodium per day, per the BMJ study. Note that the nutrition facts we listed above are from the USDA, which doesn’t provide an ingredient list. The salsa they used is likely jarred salsa, which tends to be higher in sodium than homemade salsa since sodium acts as a preservative and flavor-enhancer. That being said, it can be helpful for those with high blood pressure to be mindful of sources of sodium in the diet. If the salsa you use is high in sodium, it may be an opportunity to find a lower-sodium salsa or even make one at home if that’s accessible to you.
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Acid Reflux
The other potential drawback of salsa is that the acidic ingredients like tomatoes and lime and the spicy ingredients like chiles can trigger symptoms of acid reflux, per the NIH. So, people with acid reflux or gastroesophageal reflux disease (GERD) may need to limit their salsa intake to prevent unpleasant symptoms.
Incorporating Salsa to Promote Your Health
Salsa, of course, goes great in traditional Mexican dishes like tacos and as a dip for tortilla chips. However, the options for using salsa are really endless. And it’s a great way to get vitamins and antioxidants in your meals and snacks!
Some ideas for incorporating salsa in your diet include:
- Add it to burritos, tacos, and nachos
- Add it to a rice bowl
- Use it to dip chips or veggies
- Eat it with eggs
- Use it to top a burger
- Whether you’re eating salsa on scrambled eggs, grilled fish, tacos, or any of your other favorite dishes, it’s a great addition to any meal!
Keep in mind that while salsa is definitely a vegetable, it’s helpful to add other veggies to your meal to meet the USDA’s recommendation to eat 2-3 cups of veggies per day. This is pretty typical in Mexican cultural dishes where onions, peppers, and beans are also included. Not only will it provide numerous health benefits, but it’s also a perfect way to season your food without adding salt, sugar, or fat. So feel free to keep your refrigerator stocked with this healthy condiment. Your health - and taste buds - will thank you!
Salsa and Weight Loss: The SALSA Study
Physical inactivity, poor dietary habits, and obesity are vexing problems among minorities. SAving Lives, Staying Active (SALSA) was an 8-week randomized controlled crossover design, pilot study to promote regular physical activity (PA) and fruit and vegetable (FV) consumption as a means to preventing weight gain among women of color. Participants completed measures of demographics, PA, and dietary habits. Women (N = 50; M = 42 years) who participated were overweight (MBMI = 29.7 kg/m2; Mbody fat = 38.5%) and reported low levels of leisure time PA (M = 10.7 MET-min/wk) and FV consumption (M = 4.2 servings/day). All were randomized to a four-week (1) semiweekly Latin dance group or (2) internet-based dietary education group. All participants reported a significant increase in weekly leisure time PA from baseline (M = 10.7 MET-min/wk) to follow up (M = 34.0 MET-min/wk, P < .001), and FV consumption increased over time by group (P = .02). Data suggest that Latin dance interventions to improve PA and web-based interventions to improve dietary habits show promise for improving health among women of color.
Study Details
Participants were recruited via distributed brochures, word of mouth, and local electronic newsletters. Ninety-five women registered online and completed a short screener questionnaire determining the following inclusion criteria: self-identified woman of color, between the ages of 25 and 60 years old, able to do physical activity without medical supervision as measured by the Physical Activity Readiness Questionnaire (PAR-Q) [25], willing to be randomized, and had access to a computer with internet at least 5 days per week. Of those screened (N = 95), eligible women (N = 71) were invited to participate in a baseline health assessment and enroll in the study. Fifty women of color completed the baseline health assessment and were enrolled in the study, yielding a recruitment ratio of 53%, suggesting that in online recruitment, about double the number of participants must be screened to achieve the desired enrollment. The study was approved by the University of Houston Committee for the Protection of Human Subjects and all participants provided written informed consent.
Women who completed the T1 assessment were given a link to the online survey. Women who completed the T1 assessment and online survey (N = 50) were enrolled in the study. After four weeks of intervention, women completed a cross-over (T2) health assessment. Women who completed the T2 assessment and online survey were eligible to switch groups. Women who were previously in the internet-based comparison switched to the Latin dance group and vice versa. After an additional four weeks of intervention, women completed a postintervention (T3) assessment and online survey and returned to the University after four more weeks for a follow-up (T4) assessment.
Body mass index (BMI = kg/m2) and percent body fat were collected at all health assessments by trained personnel using established protocols [26]. Height was measured using a portable stadiometer. Participants were measured twice, and an average of the two measurements was used in analyses.
Self-reported weekly leisure-time physical activity was measured at all time points using the validated Godin Leisure-Time Exercise Questionnaire [29]. The questionnaire asked participants to report how much and often they did all types of physical activity during a 7-day period and is then transformed into weekly metabolic units of physical activity. As an objective measure of physical activity during Latin dancing, women wore a unidirectional ActiGraph GT1M accelerometer (ActiGraph, LLC, Pensacola, FL, USA) during Latin dance sessions [30]. The ActiGraph accelerometer has exhibited strong associations between activity counts and measured energy expenditure, was clearly responsive to different intensities of physical activity, and had the lowest amount of variance across monitors, indicating strong validity and overall reliability [31]. Accelerometer data were collected as counts per 10 second epochs, the smallest epoch setting for this accelerometer [32]. This epoch setting was chosen to be the closest to the heart rate monitor measurement intervals and has not been shown to have an effect on moderate physical activity [33, 34]. Although a 5-second epoch would have been ideal to measure vigorous or very vigorous physical activity [34], this setting was not available. A 10-second epoch is more ideal than a 60-second epoch length for measuring moderate or greater intensity physical activity [33]. Heart rate monitors was programmed with each participant's age and limits of their target heart rate zone (60 to 85% of their maximum heart rate based on participant's age). Heart rate was measured every 5 seconds. Average heart rate and average time spent in one's target zone over the course of the study was used in analyses.
Fruit and vegetable and fat consumption were measured using the National Cancer Institute's Fruit and Vegetable and Fat Screeners, respectively, to measure number of servings consumed and total calories consumed from fats [36, 37]. Fruit and vegetable consumption was reported in terms of frequency and amount consumed each time over the last month. The Fruit and Vegetable Screener has shown adequate validity in adult women [38]. The Fat Screener measures usual dietary intake of percent calories from fat. Fat intake was reported in terms of frequency over the last 12 months. The Fat Screener has shown good validity in adult women [39].
Participants were randomized to one of two groups, (1) a biweekly Latin dance group (N = 25) or (2) an internet-based dietary education comparison (N = 25), using a computer generated, weighted, randomization procedure; investigators and participants were blind to intervention condition during the randomization procedure. Women in the Latin dance group attended eight one-hour Latin dance lessons, where they learned four basic Latin dance steps (salsa, merengue, bachata and cha cha) taught by a professional dance instructor who instructed the group together to music. Each session consisted of a review of the basic steps, variations on the steps, and a dance incorporating the steps. At the end of the session, the instructor spent between five and ten minutes doing a cool down, consisting of slow dance steps, stretching and guided breathing. All intervention materials were produced at an eighth grade reading level, ensuring women with varying socioeconomic backgrounds were able to participate. In addition to educational content, one salsa recipe and two recipes using fruit and vegetables were provided each week. At their first log-in, they were instructed to update their profile and change their password. Prior to analysis, normality was checked for all variables; the fruit and vegetable consumption variable was transformed using a natural log transformation to create a symmetric distribution. Differences in these measures between groups at baseline were evaluated using independent samples t-tests. Simple changes in the outcome measures over time were evaluated using paired t-tests and repeated measures analyses. Means, standard deviations, frequencies, and t, F, and P values for each test are reported below.
Study Results
Women (N = 50) were middle aged (M = 41.0 years, SD = 9.6) and overweight (MBMI = 29.7 kg/m2, SD = 5.3; Mbody fat = 38.5%, SD = 7.0). Most women (74.0%) were college graduates and reported a mean household income of approximately $90,000 for a family of four, suggesting a relatively high socioeconomic status.
Women who participated in the dance group first (Group 1) attended 5 out of 8 dance sessions (M = 4.96 sessions, SD = 2.6), and women randomized to the dance group second (Group 2) attended 4 out of 7 dance sessions (M = 3.6, SD = 2.0; one session cancelled due to Hurricane Ike). Time spent on the site varied by date and visit number. When new content was posted on the site, women spent between 4.5 (SD = 3.5) and 18.3 (SD = 14.1) minutes accessing new materials. On average, women spent up to 28 minutes (M = 12.6 minutes, SD = 7.3) reviewing material on the site during the four weeks they had access to the site. Women in Group 1 visited the site slightly more often (M = 3.3 versus 2.6 visits) and spent more time (M = 13.6 versus 11.4 minutes) on the site than women in Group 2, but these differences in visits (F(1,39) = 1.14, P = .293) and duration (F(1,39) = .87, P = .356) by group were not statistically significant.
Objectively measured accelerometer data indicated women spent an average of 9 minutes (M = 8.5, SD = 6.4) doing moderate or greater intensity physical activity while doing Latin dancing. There were no differences between groups, suggesting that Latin dance instruction and intensity were similar between groups. Heart rate monitors measured minutes spent above, in, and below target heart rate zone, defined as between 60 and 85% of maximum heart rate determined by age, and average heart rate. Women spent an average of 25.1 minutes (SD = 20.4) in and 3.6 minutes (SD = 8.5) above, their target heart rate zone with an average of 93.2 beats per min (SD = 45.7) while doing Latin dancing.
All participants reported a significant increase in weekly leisure-time physical activity from T1 to T4 (F(3,102) = 27.64, P < .001). This increase is roughly equitable to seven, 15-minute sessions (or 105 minutes total) of moderate or greater intensity physical activity, sufficient to expend 367.5-735 kilocalories per week [40]. The frequency of weekly leisure physical activity also changed from “never/rarely” to “sometimes” from T1 to T3 (F(2,37) = 12.61, P < .001). There were no significant differences in changes in physical activity over time by group.
Participants in Group 2 had more stable fruit and vegetable consumption (F(1,34) = 1.38, P = .018) over the course of the study, while Group 1 decreased consumption over the course of the study from over five servings to just over one serving. Group 2 decreased the percent of calories they consumed from fat compared to Group 1 (F(1,24) = 5.12, P = .030). BMI increased significantly in both groups between T1 and T2 (t(42) = −2.38, P = .022). However, there was no statistically significant change in BMI over time by group (F(3,93) = .30, P = .824). Percent body fat differed significantly over time by group (F(1,31) = 5.54, P = .025). Women in Group 2 had a similar experience but only lost 0.2% body fat during the Latin dance intervention compared to the 1% loss for Group 1.
The SALSA study used an innovative hybrid strategy, employing face-to-face and internet techniques to generate interest and register participants to pilot test an innovative intervention to promote physical activity and fruit and vegetable consumption in women of color. We found that women of color were both willing and able to participate in an internet-based intervention. Women visited the site roughly once per week to print out materials and would not remain logged in for extended periods of time. Time spent on the site ranged from one to fifty minutes, suggesting some participants may have logged in simply to check for new content, while others spent time accessing tools, recipes and other information and materials while logged in. These findings are consistent with previous studies, which have shown that web-based behavioral treatment interventions have higher log-ins than web-based education interventions [41]. During Latin dance sessions, heart rate monitors showed that women did close to thirty minutes of moderate-intensity physical activity, although accelerometer data showed …
Mild Salsa Nutrition
Mild salsa contains 5.1 calories per 30 g serving. This serving contains 0 g of fat, 0 g of protein and 2 g of carbohydrate. The latter is 1 g sugar and 0 g of dietary fiber, the rest is complex carbohydrate. Mild salsa contains 0 g of saturated fat and 0 mg of cholesterol per serving. 30 g of Mild salsa contains 0.00 mg of iron, 6.90 mg of calcium, 16 mg of potassium.
Ingredients: Tomatoes (diced tomatoes, tomato juice, citric acid, calcium chloride), Jalapeno peppers, Garlic, Cilantro, Serrano peppers, Salt, Sodium benzoate and potassium sorbate (as preservatives)