The mildest salsa on the menu is also the saltiest, which is not what anyone expects. Chipotle fresh tomato salsa calories are only 25 for a 3.5 oz serving, but it carries 550 mg of sodium — more than a scoop of chicken (310 mg), more than barbacoa (530 mg), and the most of the four salsas.
| Standard serving | Cal | Protein | Carbs | Fat | Fiber | Sodium | Sugar | Sat fat |
|---|---|---|---|---|---|---|---|---|
| Fresh Tomato Salsa | 25 | 0 g | 4 g | 0 g | 1 g | 550 mg | 3 g | 0 g |
Pico de gallo is diced tomato, onion, cilantro, jalapeño and lime. The salt is what makes raw tomato taste of anything. People ordering it as the "safe" option are usually thinking about spice tolerance, and inadvertently choosing the highest-sodium salsa available. If you want mild heat and low sodium, there is no perfect option; tomatillo-green chili at 260 mg is the closest compromise.
Roasted chili-corn is the heavier salsa on calories — 80 against 25 — and the lighter one on sodium at 330 mg against 550 mg. Corn brings 16 g of carbohydrate and 3 g of fiber; fresh tomato brings 4 g and 1 g.
| Side by side | Cal | Protein | Carbs | Fat | Fiber | Sodium | Sugar | Sat fat |
|---|---|---|---|---|---|---|---|---|
| Fresh tomato salsa | 25 | 0 g | 4 g | 0 g | 1 g | 550 mg | 3 g | 0 g |
| Roasted chili-corn salsa | 80 | 3 g | 16 g | 1.5 g | 3 g | 330 mg | 4 g | 0 g |
It depends which number you are managing, and fresh tomato salsa only wins on one of them. On calories it is close to free at 25 a serving. On sodium it is the worst of the four salsas at 550 mg, more than a scoop of chicken carries. For anyone tracking sodium, tomatillo-green chili at 260 mg is the better pick.
Pico de gallo is the same thing as fresh tomato salsa at Chipotle — the menu name changed, the recipe did not. It is diced tomato, red onion, cilantro, jalapeño, lime and salt, at 25 calories and 550 mg of sodium per 3.5 oz serving. Chipotle rates it mild on heat.
Every figure here follows our calculation notes. Browse the full ingredient list, or price the whole bowl out.