Salsa verde calories come to 11 for 2 Tbsp (30 g) and 38 per 100 g. Calories are not the number to watch here. Sodium is: that same 2 Tbsp carries 272 mg, 12% of the daily value. The salt adds up long before the calories do, so how much you spoon on matters more for sodium than for your calorie total.
11kcal
1 2 tablespoons · 30 g, ready-to-serve
12%protein
0.3 gProtein
2 gCarbs
0.3 gFat
How to burn off 11 kcal
—Walking, brisk
—Jogging
—Cycling, moderate
—Swimming
Skip the math. BodyPal counts these calories from your steps and workouts automatically.
Nutrition facts
Ready-to-serve · per 30 g
Calories
11 kcal
Protein
0.3 g
Carbohydrate
1.9 g
Fat
0.3 g
Saturated fat
0 g
Cholesterol
0 mg
Sodium
272 mg
Potassium
78 mg
Iron
0.2 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 →
Salsa verde: 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 (30 g)
11
0.3 g
1.9 g
0.3 g
272 mg
1%
1 tablespoon (15 g)
6
0.2 g
1 g
0.1 g
136 mg
0%
1 cup (246 g)
93
2.8 g
15.6 g
2.2 g
2,229 mg
5%
100 g
38
1.1 g
6.4 g
0.9 g
906 mg
2%
3 × 2 Tbsp (30 g)
34
1 g
815 mg
5 × 2 Tbsp (30 g)
57
1.7 g
1,359 mg
A whole cup of salsa verde is still only 93 calories
The label serving is 2 Tbsp, or 30 g, and it comes to 11 calories. A single tablespoon (15 g) is 6. Even a full cup (246 g), more than most people pour over a plate of enchiladas, comes to just 93 calories. That is about 5% of the daily value for calories, from a whole cup of sauce.
Real dipping looks more like the multiples. Two servings (60 g) come to 23 calories, three servings (90 g) come to 34, and five servings, 150 g, reach 57. On a chips-and-salsa night the chips will outweigh the salsa many times over. The sauce barely moves the total.
So for salsa verde, portion size is about sodium more than calories. You can be relaxed about the calorie count and still need to watch the spoon, because the salt grows at the same pace as the serving. The sodium section below shows how fast that happens.
Carbs supply two thirds of the calories
Per 100 g, salsa verde has 6.4 g of carbs, 1.1 g of protein and 0.9 g of fat. As a share of calories, that works out to 67% carbs, 21% fat and 12% protein. Saturated fat is 0 g and cholesterol is 0 mg, according to the USDA ready-to-serve entry.
Of those carbs, 3.5 g per 100 g are sugars and 1.9 g are fiber. In a 2 Tbsp serving that is 1.1 g of sugar and 0.6 g of fiber. Both numbers are small. At 38 calories per 100 g, most of what is in the jar is water, which is why the calories stay so low however you slice it.
Protein barely registers: 0.3 g per serving. Salsa verde adds flavor, not fullness. If you want a meal that holds you until the next one, the protein and most of the fiber have to come from what the salsa sits on.
Sodium is the row to watch
Per 100 g, salsa verde carries 906 mg of sodium, which is 39% of the daily value. One 2 Tbsp serving has 272 mg (12%), and a tablespoon has 136 mg (6%). For a food this low in calories, that is a lot of salt.
It climbs quickly as you add more. Two servings come to 544 mg, three to 815 mg, and five servings reach 1,359 mg. A full cup reaches 2,229 mg, or 97% of the daily value in a single bowl. That is nearly a full day of sodium from a condiment.
If you watch sodium, measure the salsa instead of guessing, and pair it with foods that bring little salt of their own. Recipes differ between jars from Herdez, Gunther's Gourmet and Guy Fieri, including mild, medium and roasted versions, so read the label on the one you buy. Potassium sits at 259 mg per 100 g.
Use it to replace heavier sauces
Salsa verde is most useful as a swap. On eggs, grilled chicken, fish, beans or tacos it adds acid and heat for a few calories. A creamy or cheese-based sauce in the same spot can add hundreds. With 0 g of saturated fat, it also adds nothing on that row.
Let the plate do the filling and the salsa do the flavor. Build the meal around a protein and some vegetables or whole grains, then add salsa verde on top. If the rest of the meal is already salty, such as cured meats, cheese or canned soup, use a smaller spoon.
Logging it is quick: BodyPal can log salsa verde from a photo, which helps you record the portion that actually ended up on the plate rather than the one you planned to use.
How does salsa verde compare?
Here is how salsa verde compares with cocktail sauce, ketchup and alfredo sauce, per 100 g and per usual serving.
Verdict: For the fewest calories, choose salsa verde at 38 per 100 g, against 101 for ketchup and 150 for alfredo sauce, which has about 3.9 times as many. Sodium is almost the same as ketchup (906 versus 907 mg per 100 g), so salsa verde wins on calories, and you should measure either one if salt matters.
Most popular salsa verde brands in the United States
Ranked by popularity in the BodyPal database
# Productkcal / 100 g
1Herdez Salsa Verde2 Tbsp · 31 g16 kcal
2Herdez Mild Salsa Verde2 Tbsp · 31 g32 kcal
3Herdez Medium Salsa Verde2 Tbsp · 31 g32 kcal
4Herdez Medium Roasted Salsa Verde2 Tbsp · 30 g33 kcal
6Guy Fieri Green & Mean Salsa Verde2 Tbsp · 28 g36 kcal
Jarred salsas are all measured ready-to-serve, so the spread from 16 to 48 calories per 100 g comes from the recipe, not from a different weight. Source: manufacturer labels / USDA FoodData Central.
Salsa verde FAQs
How many calories are in salsa verde?
Two tablespoons (30 g) have 11 calories and one tablespoon (15 g) has 6. A full cup (246 g) comes to 93 calories.
Is salsa verde good for weight loss?
Salsa verde is 38 calories per 100 g, so a 2 tablespoon serving adds 11 calories and 0.3 g fat.
How much sodium is in salsa verde?
There are 906 mg of sodium per 100 g, which works out to about 272 mg in a 2 tablespoon serving (30 g).
How many carbs and how much sugar are in salsa verde?
Per 100 g salsa verde has 6.4 g carbs, including 3.5 g sugars and 1.9 g fiber. A 2 tablespoon serving has 1.9 g carbs and 1.1 g sugars.
How many calories are in a tablespoon of salsa verde?
A tablespoon (15 g) of salsa verde has 6 calories, with 0.2 g of protein, 1 g of carbs and 0.1 g of fat. It also carries 136 mg of sodium, which is 6% of the daily value.
How many calories are in a cup of salsa verde?
A cup (246 g) of salsa verde has 93 calories, with 15.6 g of carbs, 2.8 g of protein and 2.2 g of fat. Sodium is the bigger number: 2,229 mg, or 97% of the daily value.
Does salsa verde have fat?
Very little. Salsa verde has 0.9 g of fat per 100 g and 0.3 g per 2 Tbsp serving, with 0 g of saturated fat and 0 mg of cholesterol. Fat still supplies 21% of its small calorie total.
Is salsa verde lower in calories than ketchup?
Yes. Salsa verde has 38 calories per 100 g, while ketchup has 101, about 2.7 times as many. Their sodium is nearly identical: 906 mg versus 907 mg per 100 g.
How much fiber is in salsa verde?
Salsa verde has 1.9 g of fiber per 100 g and 0.6 g in a 2 Tbsp serving. A full cup (246 g) provides 4.7 g, along with 8.6 g of sugars.
