Seasonings and extras
Salsa
Nutrition facts
Serving: 2 tbsp (36 g)
| Nutrient | Per serving | % DV |
|---|---|---|
| Calories | 10 kcal | |
| Protein | 0.5 g | |
| Carbs | 2.4 g | |
| Fibre | 0.7 g | 2 % |
| Sugars | 1.4 g | 1 % |
| Fat | 0.1 g | 0 % |
| Saturated fat | 0 g | 0 % |
| Sodium | 256 mg | 11 % |
Values per serving, calculated from the USDA FoodData Central (SR Legacy).
What the label does not say
- Two tablespoons of jarred salsa are worth 10 calories, but 256 mg of sodium, or 11% of the Daily Value; half a cup goes past a third of it.
- Tomato lycopene is more available from a cooked, jarred salsa than from raw tomato (Gärtner et al., 1997), and a little fat at the same meal, avocado or oil, multiplies its absorption (Unlu et al., 2005).
Preparation
A homemade salsa (tomatoes, onion, cilantro, lime, a pinch of salt) contains a fraction of the sodium of jarred salsa and keeps the raw tomato's vitamin C. Reheated, jarred salsa loses nothing more: its values are already those of a cooked product.
To mention to a professional
- If you need to limit sodium, jarred salsa is a condiment to measure by the spoon, not by the ladle.
Sources
- Sauce, salsa, ready-to-serve
- USDA FoodData Central, SR Legacy
- Gärtner, Stahl and Sies, 1997, American Journal of Clinical Nutrition, lycopene bioavailability from tomato paste
- Unlu et al., 2005, Journal of Nutrition, carotenoid absorption from a salad and a salsa with avocado or avocado oil
- Health Canada, Sodium in Canada
Educational information: it does not replace the advice of a health professional, especially if you take medication, are pregnant or are breastfeeding.