Corn salsa calories come to 15 for a 2 Tbsp (34 g) serving and 44 per 100 g, based on a packaged label with zero fat. What deserves your attention is sodium. That same small spoonful carries 170 mg, and a generous scoop alongside chips piles up salt much faster than it piles up calories.
15kcal
1 2 tbsp serving · 34 g, packaged, per label
25%protein
1 gProtein
3 gCarbs
0 gFat
How to burn off 15 kcal
—Walking, brisk
—Jogging
—Cycling, moderate
—Swimming
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Nutrition facts
Packaged, per label · per 34 g
Calories
15 kcal
Protein
1 g
Carbohydrate
3 g
Fat
0 g
Saturated fat
0 g
Cholesterol
0 mg
Sodium
170 mg
Source: USDA FoodData Central
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Verified nutrition data
Numbers on this page come from USDA FoodData Central, the U.S. Department of Agriculture’s food composition database, and from manufacturer labels where a branded product is named. Last verified September 2026. How we verify our data →
Corn salsa: calories, protein and sodium by serving
Percent of daily value uses the FDA reference of 2,000 kcal a day.
Serving
kcal
Protein
Carbs
Fat
Sodium
% DV kcal
2 Tbsp (34 g)
15
1 g
3 g
0 g
170 mg
1%
100 g
44
2.9 g
8.8 g
0 g
500 mg
2%
2 oz portion (57 g)
25
1.7 g
5 g
0 g
285 mg
1%
3 × 2 Tbsp (34 g)
45
3 g
510 mg
5 × 2 Tbsp (34 g)
75
5 g
850 mg
Five spoonfuls is still only 75 calories
The label serving is 2 Tbsp (34 g), which works out to 15 calories, or 1% of a 2000-calorie day. Few people stop there once a bag of chips is open. Double it to 68 g and you are at 30 calories. Three servings (102 g) come to 45, and five servings (170 g) still only reach 75.
A 2 oz portion (57 g), about what a side cup at a taco night holds, lands at 25 calories and 1.7 g of protein. At every step the calorie count stays small enough that the salsa itself almost never decides whether a meal is light or heavy. The chips, the tortilla or the cheese underneath it do that.
So the portion question here is really a sodium question. Five servings bring 850 mg of sodium along with those 75 calories. If you log by eye, measure out 2 Tbsp once so you know what it looks like in your bowl. After that, estimating gets much easier.
Three quarters of the calories are carbs
The calorie split is simple: 75% carbs, 25% protein and 0% fat. Per 100 g that means 8.8 g of carbs, 2.9 g of protein and 0 g of fat. Saturated fat and cholesterol are both 0 as well. This is a vegetable condiment, and the numbers read like one.
Of those 8.8 g of carbs, 2.9 g are sugars and 0.7 g are fiber per 100 g. In a 2 Tbsp serving that shrinks to 3 g of carbs, 1 g of sugars and 0.2 g of fiber. The sweetness you taste comes mostly from the corn, and in a normal portion the sugar total stays small.
Protein is a pleasant surprise for a salsa, at 2.9 g per 100 g, but it will not carry a meal. A 2 Tbsp serving gives 1 g, which is 2% of the daily value. Count corn salsa as flavor and volume, not as a protein source.
Sodium is the row to watch
Per 100 g, corn salsa carries 500 mg of sodium, which is 22% of the daily value, while the calories at that weight are only 2% of a day. That gap is the main story of this food. A 2 Tbsp serving uses 7% of your sodium allowance for 1% of your calories.
The numbers climb quickly once you keep dipping. Two servings bring 340 mg, three bring 510 mg, and five bring 850 mg. A 2 oz portion sits at 285 mg, or 12% of the daily value. If you watch sodium, the spoon count matters far more here than it does for calories.
Packaged corn salsas vary by recipe. Black bean and corn versions such as Amy's or Newman's Own, and fire roasted styles like Pace, each carry their own sodium figure, so check the label of the jar you actually buy. The values on this page come from one packaged corn salsa label.
Let corn salsa replace richer toppings
Corn salsa earns its place when it swaps in for something heavier. Spooned over grilled chicken, fish, eggs or a bean bowl, it adds moisture and flavor for a handful of calories and no fat. Used instead of a creamy dressing or a pile of shredded cheese, it can trim a meal noticeably without making it feel smaller.
The trap is the vehicle. Salsa served with tortilla chips is usually a chip snack with a little salsa on top, and the chips carry the calories. If you want the salsa to do the work, pair it with crisp vegetables, a protein, or a single tortilla rather than an open bag.
Because the sodium adds up, balance it with lower-salt foods elsewhere on the plate when you use a big portion. If you are tracking, BodyPal can log a bowl of corn salsa from a photo, so the spoonfuls you add on top do not slip past your daily total.
How does corn salsa compare?
Here is how corn salsa stacks up against plain salsa, mango salsa and salsa verde, per 100 g and per usual serving.
Verdict: If you want the fewest calories per spoon, plain salsa or mango salsa wins at 10 per serving and 29 per 100 g. If sodium is your limit, corn salsa is the better pick, since salsa carries 711 mg and salsa verde 906 mg per 100 g against 500 mg here.
Most popular corn salsa brands in the United States
A 2 tbsp serving (34 g) has 15 calories, and 100 g has 44 calories.
Is corn salsa good for weight loss?
It is one of the lighter toppings at 44 calories per 100 g, with no fat. A 2 tbsp scoop adds 15 calories.
Corn salsa vs salsa: which has more calories?
Corn salsa has 44 calories per 100 g against 29 for plain salsa, about 15 calories more per 100 g.
How many carbs are in corn salsa?
Per 100 g corn salsa has 8.8 g of carbs, including 2.9 g sugars, plus 0.7 g fiber and 2.9 g protein. A 2 tbsp serving has 3.0 g of carbs.
How much sodium is in corn salsa?
A 2 Tbsp (34 g) serving of corn salsa has 170 mg of sodium, which is 7% of the daily value. Per 100 g it rises to 500 mg, or 22%, so larger scoops add up quickly.
Does corn salsa have any fat?
No. Corn salsa has 0 g of fat per 100 g, with 0 g of saturated fat and 0 mg of cholesterol. All of its calories come from carbs and protein, split 75% and 25%.
How much protein is in corn salsa?
Corn salsa has 1 g of protein per 2 Tbsp serving and 2.9 g per 100 g. Protein supplies 25% of its calories, which is more than many condiments, but the total stays small in a normal portion.
How many calories are in a 2 oz portion of corn salsa?
A 2 oz portion (57 g) of corn salsa has 25 calories, 5 g of carbs and 1.7 g of protein. It also brings 285 mg of sodium, which is 12% of the daily value.
How much sugar is in corn salsa?
Corn salsa has 1 g of sugars per 2 Tbsp serving and 2.9 g per 100 g. Fiber is 0.2 g per serving and 0.7 g per 100 g, so most of its carbs are starch from the corn.
