How many calories are in salsa verde? Understanding its nutritional profile

November 10, 2025 •

4 min read

A 1 oz serving of fresh, homemade salsa verde contains approximately 15 to 20 calories, making it a naturally low-calorie addition to meals. However, the exact count for how many calories are in salsa verde can vary significantly depending on the recipe and whether it is homemade or store-bought.

Quick Summary

The calorie count of salsa verde is influenced by ingredients like added oils and sugar, with homemade versions typically being lower in calories and sodium than many commercial varieties. A standard serving often ranges from 15 to 40 calories. The primary ingredients, such as tomatillos, provide a rich source of vitamins, antioxidants, and fiber, contributing to its overall health benefits. The inclusion of add-ins like avocado can increase the calorie density.

Key Points

Low in calories: A 2-tablespoon serving of homemade salsa verde typically contains only 15-25 calories, making it an excellent low-calorie condiment.
Calorie variation: The calorie count for how many calories are in salsa verde can increase in store-bought or restaurant versions due to added sugars, oils, or preservatives.
Rich in nutrients: Key ingredients like tomatillos, cilantro, and chili peppers provide vitamins A, C, K, antioxidants, and fiber.
Homemade vs. store-bought: Making salsa at home gives you complete control over ingredients, allowing you to minimize sodium, preservatives, and added sugars compared to many commercial options.
Versatile and healthy: Salsa verde can enhance the flavor of lean proteins, vegetables, and grains, boosting nutritional intake without adding significant calories.

Calorie Breakdown of Salsa Verde

Salsa verde is a versatile and flavorful sauce, but its calorie content is not a one-size-fits-all number. A typical 2-tablespoon (or 1-ounce) serving of a fresh, homemade tomatillo-based salsa verde can contain as few as 15 calories. In contrast, some store-bought varieties or restaurant preparations, which might contain added oils, sugar, or other ingredients, can increase the calorie count to around 20-40 calories per serving.

To understand the calorie count, it's essential to look at the ingredients. The primary components of Mexican salsa verde are naturally low in calories: tomatillos, peppers (jalapeño or serrano), onion, garlic, and cilantro.

How Ingredients Affect the Calorie Count

Tomatillos: As the base of Mexican salsa verde, tomatillos are low in calories and fat, providing a good source of vitamins C and K. A cooked tomatillo salsa verde, without added oil, is generally the lowest in calories.

Peppers: Jalapeños or serrano peppers add flavor and heat without significantly increasing the caloric load. The capsaicin in peppers is even known to provide a small, temporary boost to metabolism.

Oil: Some recipes, particularly Italian salsa verde or variations cooked with oil, will have a higher fat and calorie content. For example, a recipe using a tablespoon of olive oil for sautéing or blending will raise the calorie count compared to a raw or boiled preparation.

Add-ins and Toppings: The way you serve salsa verde can dramatically change the total calories. While the salsa itself is low-calorie, pairing it with high-fat items like sour cream, cheese, or chips adds significant calories. Adding ingredients like avocado or extra oil will also increase the density.

Comparison of Homemade vs. Store-Bought Salsa Verde

One of the biggest factors influencing the caloric and nutritional profile of salsa verde is whether it's made at home or purchased from a store. This table highlights some key differences.


Feature	Homemade Salsa Verde	Store-Bought Salsa Verde
Calories (per 2 Tbsp)	15–25 kcal	15–40 kcal (or more)
Sodium	Minimal; controlled by recipe	Often high; used as a preservative
Ingredients	Fresh tomatillos, onions, cilantro, garlic, peppers; often no preservatives or added sugar	May contain added sugars, preservatives, or other additives to enhance flavor and shelf life
Freshness	Maximum flavor and nutrients; made to order	Can lack the vibrant flavor of fresh ingredients due to processing
Nutrients	Higher levels of vitamins A and C and antioxidants due to fresh produce	Vitamin and nutrient content may be reduced due to heat processing

Creating a Low-Calorie Salsa Verde at Home

Making your own salsa verde is the best way to control its nutritional content and ensure it remains a low-calorie condiment. Here’s a simple recipe idea.

Ingredients:

1.5 lbs tomatillos, husked and rinsed
1/2 cup chopped white onion
2-3 cloves garlic
2 jalapeño or serrano peppers (adjust to heat preference)
1/2 cup fresh cilantro
Juice of 1 fresh lime
Salt to taste

Method:

Roast or boil: To blister the tomatillos and peppers for a smoky flavor, place them on a baking sheet and broil for 5-7 minutes. For a simple, fresher taste, boil them until soft.
Combine ingredients: In a blender or food processor, combine the cooked tomatillos and peppers with the onion, garlic, cilantro, and lime juice.
Pulse and season: Pulse until you reach your desired consistency. Add salt to taste. For a thinner salsa, add a little water.
Serve: Enjoy your homemade, low-calorie salsa verde with your favorite meals. Store any leftovers in an airtight container in the refrigerator for up to a week.

Health Benefits Beyond Low Calories

While the low-calorie nature of salsa verde is a major draw, it also offers a host of other health benefits, primarily due to its fresh, vegetable-based ingredients. The tomatillos, peppers, and cilantro are packed with essential nutrients.

Rich in Antioxidants: Tomatillos and cilantro are excellent sources of antioxidants, which help protect your body's cells from damage caused by free radicals.
Boosts Immune Function: The high vitamin C content, especially from tomatillos and lime juice, supports a healthy immune system.
Anti-Inflammatory Properties: Compounds like capsaicin in chili peppers and antioxidants from other ingredients have been linked to reducing inflammation.
Promotes Heart Health: Ingredients like tomatillos are rich in potassium and low in sodium, which is beneficial for heart health.
Supports Digestion: The fiber found in tomatillos can aid in digestive health, and the natural acidity from lime juice can stimulate digestive enzymes.

How to Include Salsa Verde in a Healthy Diet

Salsa verde can be a healthy and flavorful addition to many meals. Here are some ideas for incorporating it into your diet while keeping an eye on calories:

As a Dip: Instead of creamy, high-calorie dips, use salsa verde with fresh vegetable sticks like carrots, cucumbers, or bell peppers.
Topping for Lean Protein: Use it to add flavor to grilled chicken, fish, or shrimp without adding fat.
Enhancing Tacos and Burritos: Add a generous spoonful to tacos or burritos to boost flavor, but be mindful of other high-calorie toppings.
Flavoring Grains and Salads: Mix salsa verde into rice, quinoa, or salad dressings for a zesty kick.
Cooking Sauce: Use it as a base for sauces for enchiladas, chili, or other dishes to add depth of flavor.

Conclusion

So, how many calories are in salsa verde? The answer varies, but it is overwhelmingly a low-calorie condiment, especially when made fresh at home. With a typical serving often under 25 calories, its true value lies in its rich nutritional profile, packed with vitamins, antioxidants, and fiber from natural ingredients like tomatillos, peppers, and cilantro. By opting for homemade versions and being mindful of high-calorie pairings, salsa verde can be a powerful and delicious tool for enhancing flavor while maintaining a healthy diet. The Kitchn offers a great, simple recipe to get you started on your homemade salsa verde journey.

Frequently Asked Questions

Mexican salsa verde, typically made with low-calorie tomatillos, is generally lower in calories. Italian salsa verde often includes olive oil, capers, and anchovies, which results in a higher fat and calorie content per serving.

Yes, adding oil, such as olive oil, to salsa verde significantly increases its calorie count, as fats contain more calories per gram than vegetables. A simple oil-free recipe will be lower in calories than one that requires sautéing ingredients in oil.

Yes, due to its low-calorie nature and high nutrient density, salsa verde is an excellent condiment for weight loss. It adds a lot of flavor to meals without adding many calories, and its ingredients can boost metabolism.

The core ingredients of a basic salsa verde—tomatillos, peppers, onions, and cilantro—are very low in calories. The main factors that increase the calorie count are added fats (like oil) or other higher-calorie ingredients such as avocado or cream.

Yes, many store-bought salsas can be healthy. However, it is crucial to check the nutrition label for excessive sodium and added sugars, which are common in processed foods. Opting for low-sodium or 'all-natural' varieties is a good strategy.

To make a low-calorie salsa verde, stick to fresh, vegetable-based ingredients. Instead of sautéing, boil or broil the tomatillos and peppers. Omit any added oils and use plenty of fresh cilantro and lime juice for maximum flavor.

The cooking method can influence the calorie count, mainly if you add oil. For instance, roasting tomatillos without oil or boiling them results in a lower-calorie salsa compared to recipes that involve frying or sautéing ingredients in fat.