# Sauce, salsa, ready-to-serve: calories and nutrition
Canonical: https://nutritionizm.com/food/sauce-salsa-ready-to-serve/
Last verified: 2026-10-26
Source: USDA FoodData Central (ID: 324038)
License: USDA FoodData Central values are public domain (CC0 1.0); Nutritionizm compilation and plain-language text are licensed under CC BY 4.0 (attribution: link to Canonical URL).

Salsa provides about 29 kcal, 1.4 g protein, 0.2 g fat, 6.7 g carbs, 1.8 g fiber, 656 mg sodium, 258 mg potassium, and small amounts of vitamins and minerals per 100 g.

## Nutrient profile (per 100 g)

| Nutrient | Per 100 g | % Daily Value |
| --- | --- | --- |
| Calories | 29 kcal | 1% |
| Total Fat | 0.2 g | 0% |
| Total Carbohydrate | 6.7 g | 2% |
| Dietary Fiber | 1.8 g | 6% |
| Protein | 1.4 g | 3% |
| Sodium | 656 mg | 29% |
| Calcium | 28 mg | 2% |
| Iron | 0.4 mg | 2% |
| Magnesium | 15.2 mg | 4% |
| Potassium | 258 mg | 5% |
| Vitamin A | 24 µg | 3% |
| Zinc | 0.2 mg | 2% |

## Standard servings

- 2: 35.7 g

## What is in it
Salsa is a low‑calorie food. In each 100 g serving it supplies 29 kcal, 1.44 g protein, 0.19 g total fat, 6.74 g carbohydrates, 1.8 g dietary fiber, 656 mg sodium, 28 mg calcium, 0.42 mg iron, 15.2 mg magnesium, 258 mg potassium, 0.2 mg zinc, and 24 µg vitamin A.

## What it means for your health
The modest calorie count and low fat make it a light addition to meals. The fiber content can help support normal digestion. The sodium amount is relatively high, so people who need to limit salt may want to use it in moderation. Potassium and magnesium contribute to normal muscle and nerve function.

## Good to know
Because the sodium level is notable, checking the label on different brands can help you choose a lower‑salt option. The vitamin A and iron amounts are small but add to overall nutrient intake. This is general education, not medical advice.