Fresh salsa has 29 kcal and 410 mg sodium per 100 g. Lower in sodium than jarred salsa (711 mg) because it skips the preservation brine. A 50 g serving adds just 15 calories. Track the sodium if you eat large portions with chips, but the calories are negligible.
How should I track Salsa, fresh?
Small amounts of Salsa, fresh add up faster than most people realize. A systematic review (Whitton et al., Adv Nutr 2022) found that condiments are among the most frequently omitted items in food logs — skipped 1–80% of the time. A tablespoon of mayo or dressing can add 50–100 calories, and most people use two or three tablespoons without measuring. The fix is simple: keep a teaspoon or scale near your plate and measure once. Sauces and dressings are often the hidden reason a "healthy" salad ends up at 600+ calories.