Salsa Calories and Macros — Nutrition Facts per 2 tbsp (32g)
Salsa: 11 cal, 0.4g protein, 2.1g carbs, 0.1g fat per 2 tbsp (32g). Full nutrition breakdown, how salsa fits common goals, and the fastest way to track it.
A serving of salsa — 2 tbsp (32g) — comes to 11 calories, with 0.4g of protein, 2.1g of carbs, and 0.1g of fat. Below is the complete USDA-sourced breakdown, plus how those numbers play with typical calorie and macro targets.
Salsa nutrition facts
| Nutrient | Per 2 tbsp (32g) | % Daily Value* |
|---|---|---|
| Calories | 11 kcal | 1% |
| Protein | 0.4 g | 1% |
| Carbohydrates | 2.1 g | 1% |
| Fat | 0.1 g | 0% |
| Saturated fat | 0 g | 0% |
| Fiber | 0.6 g | 2% |
| Sugar | 1.2 g | — |
| Sodium | 210 mg | 9% |
| Cholesterol | 0 mg | 0% |
| Potassium | 83 mg | 2% |
| Calcium | 9 mg | 1% |
| Iron | 0.1 mg | 1% |
| Vitamin C | 0.6 mg | 1% |
*Percent Daily Values are based on a 2,000-calorie diet. Source: USDA FoodData Central.
A low-calorie, high-flavor dip and a much lighter alternative to creamy dips or queso with chips.
How does salsa fit your goals?
Salsa is a carb-dominant food, with 2.1g of carbohydrate per 2 tbsp (32g). That makes it a useful pre- or post-training fuel source, especially for endurance work or higher-volume strength sessions. If you're tracking for fat loss, the lever isn't avoiding carbs — it's portioning them around the parts of your day where the energy is actually used.
Diet-wise, salsa fits keto and low-carb eating patterns.
How salsa compares to other condiments & sauces
| Food (per 100g) | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Salsa | 34 | 1.4g | 6.7g | 0.2g |
| Marinara Sauce | 45 | 1.4g | 8.1g | 1.5g |
| Gravy (brown) | 53 | 3.8g | 4.8g | 2.4g |
| Pickles (dill) | 12 | 0.5g | 2g | 0.4g |
Tracking salsa without the friction
The numbers above only help if logging is easy enough that you actually do it. Instead of searching a database every time salsa hits your plate, snap a photo in Bento Bunny — the app recognises the food, estimates the portion, and adds the macros for you. No subscription needed for core tracking.
Related foods
- Marinara Sauce calories and macros
- Gravy (brown) calories and macros
- Pickles (dill) calories and macros
- Mustard (yellow) calories and macros
Browse all condiments & sauces in the food database.
Salsa calories by serving size
| Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 2 tbsp (32g) | 11 | 0.4g | 2.1g | 0.1g |
| 1/4 cup (64g) | 22 | 0.9g | 4.3g | 0.1g |
| 100g | 34 | 1.4g | 6.7g | 0.2g |
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