Salsa — Nutrients, Health Benefits, and Shopping Tips
Written by Listonic Team
Last update on September 6, 2024
Salsa nutrients
Nutrition facts
Amount per 100 g
Calories
🔥 36 kcal
| Nutrients per: 100 g | Value | % Daily Value* |
|---|---|---|
| Carbs | 8 g | 2.91% |
| Fiber | 2 g | 7.14% |
| Sugars | 4 g | 8% |
| Glycemic Index | 30 | - |
| Protein | 2 g | 4% |
| Sodium | 430 mg | 18.7% |
| Total Fat | 0 | - |
*The % of 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.
36
🍏 Low-Calorie Foods
30
🟢 Low Glycemic Index
Salsa facts & tips
Health benefits
- Low in calories, making it a healthy addition to meals and snacks.
- Rich in vitamins and minerals such as Vitamin C, Vitamin A, and potassium, which support overall health and well-being.
- Contains antioxidants from tomatoes and other vegetables, which help protect the body from free radicals and reduce inflammation.
- Supports digestive health due to its fiber content.
- Enhances flavor of foods, making meals more enjoyable and palatable.
Health risks
- High sodium content particularly in commercial salsas, which can contribute to hypertension and increased cardiovascular risks when consumed frequently.
- Risk of digestive discomfort such as heartburn or stomach upset, particularly in individuals sensitive to spicy foods or acidic ingredients like tomatoes.
- Potential for contamination with harmful bacteria such as Salmonella or E. coli, particularly in fresh or homemade salsas that are not properly stored or handled.
- Potential for allergic reactions in individuals allergic to ingredients commonly found in salsa, such as tomatoes, onions, or peppers, causing symptoms like itching, swelling, or difficulty breathing.
How to choose salsa
Look for salsa that has a bright, fresh appearance with well-distributed ingredients. The consistency should be chunky, not watery, allowing for a robust flavor with each scoop.
Avoid salsas that appear separated or have a dull color, as they may have been stored improperly or are past their prime. Salsa with any mold or an off smell should also be avoided, as it could be unsafe to consume.
How to store salsa
Salsa should be stored in the refrigerator, ideally in an airtight container. Keeping it chilled helps preserve its flavor and freshness for up to a week. Ensure the lid is tightly closed after each use.
Leaving salsa at room temperature can lead to spoilage and bacterial growth. Avoid using dirty utensils to scoop salsa, as this can introduce bacteria. Always check for any off smells or discoloration before consuming to ensure it remains safe to eat.
✅ Extra Tip
How long does it last?
Salsa can last for 1-2 months unopened when stored in a cool, dark place. Once opened, it should be refrigerated and used within 1-2 weeks.
What to do with leftovers?
Leftover salsa can be used in a variety of flavorful dishes. Mix it into scrambled eggs or omelets for a spicy kick, or use it as a topping for tacos, burritos, or nachos. Salsa is also great when added to soups or stews, where it adds depth and flavor to the broth.
Use salsa as a base for a marinade for meats like chicken, pork, or fish, or mix it into a pasta salad with fresh vegetables and a tangy vinaigrette. If you have a lot of salsa, consider making a batch of Mexican-style rice by stirring it into cooked rice with beans, corn, and spices. Salsa can also be blended into a dip with cream cheese or avocado, or used as a topping for grilled meats, fish, or vegetables. For a quick snack, enjoy salsa with tortilla chips, or mix it into a grain bowl with quinoa, black beans, and avocado.
👨⚕️️ Medical disclaimer
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Listonic Team
Fact-checked
Our editorial team checked this article to make sure it was accurate at the time of publishing it.
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