Wrennie Caplan

Written by Wrennie Caplan

Modified & Updated: 06 Mar 2024

Jessica Corbett

Reviewed by Jessica Corbett

Source: Downshiftology.com

Pico de Gallo is a traditional Mexican salsa that is not only packed with flavor but also offers a variety of nutritional benefits. This fresh and vibrant condiment is typically made with a combination of diced tomatoes, onions, jalapenos, cilantro, and lime juice. Pico de Gallo is a popular topping for tacos, quesadillas, and tortilla chips, but its nutritional value extends beyond its delicious taste.

In this article, we will explore 19 Pico de Gallo nutrition facts that highlight the health benefits of this zesty salsa. From its low-calorie content to its high vitamin and mineral content, Pico de Gallo is a nutritious addition to any meal. Whether you’re looking to add more antioxidants to your diet or simply spice up your dishes, Pico de Gallo is a fantastic choice that offers both flavor and nutrition.

Key Takeaways:

  • Pico de Gallo is a low-calorie, high-fiber salsa packed with vitamins and antioxidants, making it a guilt-free and healthy addition to your meals. It supports immune system, digestion, and hydration, and is easy to customize for your taste preferences.
  • With Pico de Gallo, you can enjoy a burst of freshness and flavor while reaping the benefits of essential vitamins, minerals, and antioxidants. It’s a colorful, low-fat, and sodium-free option that supports weight management and overall well-being.
Table of Contents

Low in Calories

Pico de Gallo is a low-calorie option, making it a guilt-free addition to your meals. With only about 10 calories per two tablespoons, you can enjoy its zesty flavors without worrying about your waistline.

High in Vitamins

This fresh salsa is rich in essential vitamins like vitamin C, vitamin A, and vitamin K. These nutrients play a vital role in supporting a healthy immune system and promoting overall well-being.

Rich in Antioxidants

Pico de Gallo is packed with antioxidants from ingredients like tomatoes, onions, and cilantro. These antioxidants help fight against harmful free radicals and protect your cells from damage.

Good Source of Fiber

The combination of tomatoes, onions, and other veggies in Pico de Gallo makes it an excellent source of dietary fiber. Fiber is essential for maintaining a healthy digestive system and can help prevent constipation.

Contains Lycopene

Lycopene, a powerful antioxidant found in tomatoes, is known for its potential health benefits. Pico de Gallo’s tomato base provides a good amount of lycopene, which may contribute to heart health and reduce the risk of certain cancers.

Low in Fat

If you’re watching your fat intake, Pico de Gallo is a great choice. It is naturally low in fat and contains no added oils or fats, making it a healthier alternative to other dips and condiments.

Sodium-Free Option

Pico de Gallo can be a sodium-free option for those looking to reduce their salt intake. By omitting or reducing the amount of added salt, you can enjoy the vibrant flavors of this salsa without worrying about excess sodium.

Boosts Immune System

Thanks to its high vitamin C content, Pico de Gallo can give your immune system a boost. Vitamin C is known to strengthen the immune system and may help shorten the duration of colds and flu.

Adds Freshness to Meals

Pico de Gallo adds a burst of freshness to any dish it accompanies. Whether you’re topping your tacos, salads, or grilled meats with it, the vibrant flavors of Pico de Gallo can elevate the taste of your meals.

Enhances Nutrient Absorption

The combination of ingredients in Pico de Gallo, such as tomatoes and onions, can aid in the absorption of essential nutrients. Their natural enzymes may facilitate the absorption of vitamins and minerals from other foods in your meal.

Supports Hydration

Tomatoes, one of the main components of Pico de Gallo, have a high water content. Including Pico de Gallo in your meals can contribute to your daily hydration needs, helping you stay refreshed and hydrated.

Provides Essential Minerals

Pico de Gallo contains essential minerals like potassium and magnesium. These minerals are crucial for maintaining proper muscle function, supporting heart health, and regulating blood pressure.

Versatile and Customizable

Pico de Gallo is incredibly versatile and can be easily customized to suit your taste preferences. Add more lime juice for extra tanginess or spice it up with jalapenos if you like it hot!

Promotes Digestive Health

The fresh ingredients in Pico de Gallo, especially onions and cilantro, promote digestive health. They can aid in digestion, reduce bloating, and support a healthy gut microbiome.

Supports Weight Management

As a low-calorie and high-fiber option, Pico de Gallo can be a helpful addition to a weight management plan. It can provide satiety and flavor without adding excessive calories.

Adds Color to Your Plate

Pico de Gallo’s vibrant colors from tomatoes, onions, and cilantro make it visually appealing. Adding this delightful salsa to your plate can make your meal more enjoyable and appetizing.

Perfect for a Detox

If you’re looking to detoxify your body, Pico de Gallo can be a refreshing choice. Its fresh and natural ingredients can help cleanse your system and support overall detoxification.

A Fresh Alternative to Other Condiments

Swap out high-calorie and processed condiments with Pico de Gallo for a healthier alternative. Its fresh flavors and nutritional benefits make it a much better choice for enhancing the taste of your meals.

Easy to Make at Home

Pico de Gallo is simple to make at home with just a few ingredients. Whip up a batch of this delicious salsa whenever you’re craving a burst of freshness and flavor.

As you can see, Pico de Gallo offers much more than just its delicious taste. Incorporating this zesty salsa into your meals can provide you with a range of nutritional benefits. So, don’t hesitate to indulge in the 19 Pico de Gallo Nutrition Facts and enjoy this versatile and healthy condiment!


Now that you know the nutrition facts of Pico de Gallo, you can enjoy this delicious and healthy salsa without any guilt. Pico de Gallo is not only low in calories but also packed with vitamins and minerals. It is a great addition to any meal, whether you’re using it as a dip, topping, or even as a side dish.

By incorporating Pico de Gallo into your diet, you can benefit from its antioxidant properties, improve digestion, boost your immune system, and even support weight loss. Plus, it’s incredibly versatile and can be customized to suit your taste preferences.

So go ahead and indulge in this flavorful and nutritious salsa. Your taste buds and your body will thank you!


Q: How many calories are in Pico de Gallo?

A: Pico de Gallo is relatively low in calories. On average, a serving of Pico de Gallo (about ½ cup) contains around 26 calories.

Q: Is Pico de Gallo high in vitamin C?

A: Yes, Pico de Gallo is rich in vitamin C. Tomatoes, one of the main ingredients in Pico de Gallo, are an excellent source of this essential vitamin. Including Pico de Gallo in your diet can help boost your immune system and promote overall health.

Q: Can Pico de Gallo help with weight loss?

A: Pico de Gallo can be a great addition if you’re trying to lose weight. It is low in calories, fat-free, and packed with fresh, healthy ingredients. It can add flavor and satisfaction to your meals without adding excessive calories or unhealthy fats.

Q: Is Pico de Gallo suitable for people with dietary restrictions?

A: Yes, Pico de Gallo is suitable for many dietary restrictions. It is naturally gluten-free, vegan, and vegetarian. However, it’s always important to check the specific ingredients used in the recipe to ensure it meets your dietary needs.

Q: Can I customize the ingredients in Pico de Gallo?

A: Absolutely! Pico de Gallo can be easily customized to your taste preferences. You can adjust the amount of ingredients, add or omit certain vegetables, and even make variations like adding fruits or herbs for a unique twist.

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