Is salsa verde low in fiber?

January 5, 2026 •

2 min read

According to the USDA, a standard ¼ cup serving of salsa verde provides around 1.2 grams of dietary fiber, or 4% of the daily value. While it is not a significantly high-fiber food, its nutritional profile, and whether salsa verde is low in fiber, ultimately depends on its ingredients and preparation.

Quick Summary

Salsa verde contains a moderate amount of fiber, with a typical serving providing a small percentage of the daily recommended intake. The final fiber count is influenced by the tomatillo base and other ingredients, offering a healthy component to meals.

Key Points

Moderate Fiber Content: A typical ¼ cup serving of salsa verde provides around 1.2 grams of dietary fiber, which is not considered high.
Tomatillos are Key: The fiber in salsa verde primarily comes from its tomatillo base, which is also a good source of antioxidants.
Adjustable Fiber Levels: The fiber content can be increased in homemade salsa verde by adding high-fiber ingredients like black beans, corn, or avocado.
Comparison with Salsa Roja: The fiber content in salsa verde is comparable to that of salsa roja (red salsa), with both offering a modest amount per serving.
Consider Serving Size: Due to the small typical serving size, salsa verde is a flavorful way to get a minor fiber boost rather than a main source of the nutrient.
Preparation Matters: Keeping the salsa chunky and avoiding straining will help preserve more of the natural fiber from the ingredients.

Salsa verde, a zesty green sauce, is a staple in Mexican cuisine, prized for its bright, tangy flavor derived from its main ingredient: tomatillos. When considering the nutritional aspects of this popular condiment, many wonder about its fiber content. While not a powerhouse of fiber like legumes or whole grains, salsa verde does provide some dietary fiber, primarily from its plant-based ingredients.

Understanding Fiber in Salsa Verde

The primary source of fiber in traditional salsa verde is the tomatillo. A half-cup serving of chopped tomatillos contains approximately 1.25 grams of fiber. Other typical ingredients like onions, cilantro, and chiles also contribute small amounts of fiber. Due to small serving sizes (e.g., ¼ cup), the total fiber intake per serving is moderate, around 1.2 grams, which is not considered high.

Factors Influencing Fiber Content

The fiber content can vary based on factors such as processing (smooth vs. chunky), added ingredients in commercial versions, and whether the vegetables are roasted, though roasting doesn't significantly impact fiber.

Salsa Verde vs. Salsa Roja: A Fiber Comparison

Both salsa verde and salsa roja are healthy, low-calorie condiments. Their fiber content is similar, based on typical USDA nutrition data per ¼ cup serving:


Feature	Salsa Verde (Tomatillo-Based)	Salsa Roja (Tomato-Based)
Main Ingredient	Tomatillos	Red Tomatoes
Fiber per ¼ cup	1.2 grams (4% DV)	1.4 grams (5% DV)
Flavor Profile	Tangy, bright, and citrusy	Rich, sweet, and savory

Both provide a modest contribution to your daily fiber intake.

How to Increase the Fiber in Your Salsa Verde

To boost fiber in homemade salsa verde, consider adding:

Legumes: Stir in black beans or chickpeas.
Avocado: Fold in diced avocado for fiber and healthy fats.
Corn: Add roasted or fresh corn kernels.
Avoid Straining: Keep the salsa chunky to preserve natural fiber.

The Health Benefits of Fiber

Dietary fiber, including the amount found in salsa verde, supports overall health. Benefits include promoting digestive health, potentially lowering cholesterol, helping to stabilize blood sugar, assisting with weight management, and supporting gut health.

Conclusion: Is Salsa Verde a Low-Fiber Option?

In conclusion, relative to high-fiber foods, a standard serving of salsa verde is low to moderate in fiber. However, it's a healthy, low-calorie condiment providing some fiber, vitamin C, and antioxidants. It can easily be enhanced with additional fiber-rich ingredients for those looking to increase their intake.

For more information on the importance of dietary fiber, you can explore resources from the American Heart Association.

Frequently Asked Questions

Mexican salsa verde is primarily made with tomatillos, along with chiles (like jalapeño or serrano), onion, garlic, and cilantro.

A half-cup serving of chopped or diced tomatillos contains approximately 1.25 grams of dietary fiber.

Homemade salsa verde can offer higher fiber if made chunky with whole ingredients. Jarred versions can vary based on processing and added ingredients, so checking the nutrition label is best.

No, cooking the salsa verde does not destroy its dietary fiber. The cooking process may change the texture, but the fiber remains present.

Yes, salsa verde is a good source of vitamins, particularly vitamin C, and also contains beneficial antioxidants.

Yes, you can increase the fiber by adding ingredients like avocado, corn, or black beans to your homemade salsa verde.

Salsa verde is a low-calorie, flavorful condiment that adds nutrients like fiber and vitamin C, and can replace higher-calorie, higher-fat toppings.