Is Pico de Gallo Keto? (Yes, Here’s Why)


Is Pico de Gallo Keto

Adopting a keto diet doesn’t mean you have to give up Mexican food. Pico de Gallo is a popular addition to many Mexican dishes but can also be used as a healthy dip for veggies like carrot sticks instead of Ranch dressing. Pico de Gallo adds a burst of flavor without many calories, carbs, or much sodium.

Pico de Gallo is considered keto-friendly, as it usually contains two grams or fewer of total carbohydrates. Penny’s Pico De Gallo and Fresh Cravings Salsa Pico De Gallo are both keto-friendly. The best keto-friendly Pico de Gallo alternatives include Simple Truth Organic Classic Mild Salsa, FODY Foods Mild Salsa, and Good and Gather Organic Mild Roasted Restaurant Style Salsa.

You might be wondering what sets pico de Gallo apart from other salsas, and which type of salsa to avoid on a keto diet. We have the answers to those questions and more!

Pico de Gallo vs. other salsas

The main difference between pico de Gallo and regular salsa is the texture. Pico de Gallo is made with fresh ingredients that aren’t cooked or pureed together like salsa. The water content is much lower in pico de Gallo compared to salsa.

Are all types of salsa keto-friendly?

There are several types of salsa. Fortunately, most are keto-friendly because they are low in carbohydrates per serving. The primary ingredient in salsa is tomatoes, which is a low-sugar fruit. Other ingredients like onions, garlic, herbs, and spices aren’t high in carbohydrates either.

Certain types of store-bought salsa have added sugars which increases their carbohydrate content. Fruit salsas are also higher in carbohydrates and might not be suitable for a keto diet.

For instance, one serving of Mrs. Renfero’s Peach Salsa has three grams of carbohydrates, two of which come from sugar. While that’s relatively low in carbohydrates, it’s more than double the amount of sugar in most types of pico de Gallo.

Which types of salsa should I avoid on a keto diet?

Try to stay away from salsa with more than five grams of carbohydrates per serving. That might not seem like much, but it’s easy to eat more than one serving of salsa at once, so those carbs can quickly add up and get close to the 50 gram per day limit many keto dieters maintain.

For keto dieters and non-keto dieters alike, avoiding salsas with added sugars is always a good idea since most people eat too much added sugar compared to the dietary guidelines.

What are the nutritional advantages of pico de Gallo?

Low in calories

One serving of pico de Gallo (usually two tablespoons) only provides 5-15 calories, on average. Compared to high-calorie and high-fat dressings, pico de Gallo is very low in calories. Pico de Gallo is a good option if you want to add flavor to your meals without adding a significant amount of calories.

Low in carbs

Most types of pico de Gallo have two grams or fewer of total carbohydrates per serving which makes it great for keto diet followers. The little carbohydrate that pico de Gallo does contain comes from tomatoes and onions.

Low in sodium

Pico de Gallo is low in sodium (salt). Compared to other types of tomato-based sauces (enchilada sauce, pasta sauce, etc.) pico de Gallo is lower in sodium, making it a great choice if you’re watching your sodium intake.

Is Pico de Gallo compliant with other special diets?

Allergies

Pico de Gallo is free of the “top eight” food allergies (milk, eggs, peanuts, tree nuts, fish, shellfish, wheat, and soy).

Paleo diet

Pico de Gallo is Paleo-friendly since it excludes foods that were introduced after the Paleolithic era (grains, legumes, dairy, etc.)

Whole30 diet

Pico de Gallo is compliant with the Whole30 diet as long as it doesn’t contain any refined sugars. Most types of pico de Gallo are free of refined sugars, but it’s always recommended to double-check the ingredients label if you’re on a special diet.

Vegan diet

Pico de Gallo is vegan because it doesn’t contain any animal-derived ingredients.

Tomatoes are rich in vitamin C which helps your body to absorb iron, a nutrient that some vegan diets can lack due to the avoidance of high-iron meats. That’s why combining pico de Gallo with plant-based sources of iron such as beans and lentils is ideal for vegans to prevent nutritional deficiencies.

Pico de Gallo Nutrition Information

Penny’s Pico de Gallo

Ingredients:

  • Fresh Tomatoes
  • Fresh Yellow Onions
  • Fresh Jalapeno
  • Fresh Green Onions
  • Fresh Cilantro
  • Lime Juice
  • Lemon Juice
  • Red Wine Vinegar
  • Salt, Garlic
  • Sugar
  • Spices
  • Potassium Sorbate
  • Citric Acid

Nutrition Facts (per 2 tbsp.)

  • Calories: 5
  • Total Fat: 0 g
  • Sodium: 75 mg (3% DV)
  • Total Carbohydrate: 1 g
  • Dietary Fiber: 0 g
  • Total Sugars: <1 g
  • Added Sugars: 0 g
  • Protein: 0 g

Fresh Cravings Salsa Mild Pico De Gallo

Ingredients:

  • Roma Tomato
  • Onion
  • Green Bell Pepper
  • Salt
  • Jalapeno Chili Pepper
  • Cilantro
  • Garlic (Water, Garlic)
  • Citric Acid
  • Potassium Sorbate (Maintains Freshness)
  • Sodium Benzoate (Maintains Freshness)
  • Xanthan Gum
  • Ascorbic Acid

Nutrition Facts (per 2 tbsp.)

  • Calories: 5
  • Total Fat: 0 g
  • Sodium: 210 mg (9% DV)
  • Total Carbohydrate: 1 g
  • Dietary Fiber: 0 g
  • Total Sugars: 1 g
  • Added Sugars: 0 g
  • Protein: 0 g

Reser’s Salsa Pico de Gallo

Ingredients:

  • Tomatoes (Tomatoes, Tomato Juice, Calcium Chloride, Citric Acid)
  • Onion
  • Green Chiles (Green Chile Peppers, Water, Citric Acid, Salt, Calcium Chloride)
  • Tomato Paste
  • Jalapeno Pepper (Jalapeno Peppers, Salt, Acetic Acid, Calcium Chloride)
  • Water
  • Cilantro
  • Seasoning Blend (Salt, Hydrolyzed Corn Gluten, Potassium Sorbate [Preservative], Dehydrated Cilantro, Xanthan Gum, Yeast Extract, Spice Extractives, Lactic Acid, Cellulose Gum)
  • Seasoning (Spices, Salt, Dehydrated Vegetables [Onion, Bell Peppers, Celery Peppers], Dextrose, Onion Powder, Garlic Powder, Citric Acid, Extractives of Spice)
  • Salt
  • Dried Garlic
  • Vinegar

Nutrition Facts (per 2 tbsp.)

  • Calories: 10
  • Total Fat: 0 g
  • Sodium: 190 mg (8% DV)
  • Total Carbohydrate: 2 g
  • Dietary Fiber: 0 g
  • Total Sugars: 1 g
  • Added Sugars: 0 g
  • Protein: 0 g

Ingredients:

  • Tomato
  • Onion
  • Water
  • Tomato Paste
  • Sugar
  • Coriander
  • Iodized Salt
  • Jalapeno Peppers
  • Vegetable Oil (Sunflower Oil or Soybean Oil)
  • Citric Acid
  • Calcium Chloride
  • Lemon Concentrate

Nutrition Facts (per 2 tbsp.)

  • Calories: 10
  • Total Fat: 0 g
  • Sodium: 200 mg (8% DV)
  • Total Carbohydrate: 2 g
  • Dietary Fiber: 0 g
  • Protein: 0 g

Walmart Freshness Guaranteed Mild Pico de Gallo

Ingredients:

  • Roma Tomato
  • Onion
  • Lime Juice
  • Garlic (Water, Garlic)
  • Jalapeno Chili Pepper
  • Cilantro
  • Natural Flavor
  • Salt

Nutrition Facts (per 2 tbsp.)

  • Calories: 5
  • Total Fat: 0 g
  • Sodium: 90 mg (4% DV)
  • Total Carbohydrate: 2 g
  • Dietary Fiber: 0 g
  • Total Sugars: 1 g
  • Added Sugars: 0 g
  • Protein: 0 g

More keto-friendly alternatives to Pico de Gallo

Simple Truth Organic Classic Mild Salsa

If you’d rather have a thinner consistency than pico de Gallo offers, this salsa fits the bill while being keto-friendly. Thanks to its one gram of fiber, this salsa has zero grams of net carbs.

Ingredients:

  • Organic Tomatoes in Organic Tomato Juice
  • Organic Onions
  • Contains Less Than 2% Of: Organic Chili Peppers, Organic Cilantro, Salt, Organic Roasted Garlic, Organic Lime Juice, Organic Garlic, Organic White Vinegar, Citric Acid, Organic Celery Seed, Water, Organic Sunflower Oil

Nutrition Facts (per 2 tbsp.)

  • Calories: 5
  • Total Fat: 0 g
  • Sodium: 125 mg (5% DV)
  • Total Carbohydrate: 1 g
  • Dietary Fiber: 1 g
  • Total Sugars: 1 g
  • Added Sugars: 0 g
  • Protein: 0 g

FODY Foods Mild Salsa – No Onion, No Garlic

Fody Foods Vegan Mild Salsa | Chunky Tomato Jalapeno Salsa | Low FODMAP Certified | Gut Friendly IBS Friendly Kitchen Staple | Gluten Free Lactose Free Non GMO If you’re on a keto diet and are also sensitive to FODMAPs (types of carbohydrates that can cause digestive upset in some people), then you’re in luck! This keto salsa doesn’t contain onions or garlic, two high FODMAP ingredients in many types of salsa and pico de Gallo.

Ingredients:

  • Diced Tomatoes
  • Tomato Puree (Water, Tomato Paste)
  • Jalapeno Peppers
  • Cilantro
  • Apple Cider Vinegar
  • Sea Salt
  • Lime Juice Concentrate
  • Cumin

Nutrition Facts (per 10 grams):

  • Calories: 10
  • Total Fat: 0 g
  • Sodium: 170 mg (7% DV)
  • Total Carbohydrate: 2 g
  • Dietary Fiber: 0 g
  • Total Sugars: <1 g
  • Protein: 0 g

Good and Gather Organic Mild Roasted Restaurant Style Salsa

Ingredients:

  • Organic Tomatoes (Organic Tomatoes, Organic Tomato Juice)
  • Organic Roasted Jalapeno Peppers
  • Water
  • Organic Tomato Paste
  • Contains Less Than 2% Of: Organic Cilantro Puree, Salt, Organic Distilled Vinegar, Organic Onion, Organic Garlic Puree, Organic Cumin, Organic Dehydrated Chipotle Pepper

Nutrition Facts (per 2 tbsp.):

  • Calories: 10
  • Total Fat: 0 g
  • Sodium: 220 mg (9% DV)
  • Total Carbohydrate: 2 g
  • Dietary Fiber: 1 g
  • Total Sugars: 1 g
  • Added Sugars: 0 g
  • Protein: 0 g

Related Questions

Does Pico de Gallo have to be refrigerated?

Pico de Gallo should be refrigerated. You’ll find pico de Gallo in the refrigerator section of grocery stores, unlike jarred shelf-stable salsas. Pico de Gallo is fresher and contains fewer preservatives (usually just citric acid or lime juice to maintain freshness) which is why it isn’t shelf-stable like jarred salsa.

Pico de Gallo does go bad and should be used within the “use by” date on the package. If you make your own pico de Gallo, a safe rule of thumb is to use it within a week after making it.

Can Pico de Gallo be frozen?

Pico de Gallo can be frozen, but it will change the texture significantly. The water in the tomatoes expands when frozen and makes the tomatoes much softer when thawed. The taste won’t change if you freeze Pico de Gallo, so if you’re okay with the texture change then freezing can be a good option to prevent waste.

Does Pico de Gallo contain jalapenos?

Most types of premade Pico de Gallo are mild and don’t contain jalapenos. Pico de Gallo labeled as hot or spicy usually does contain jalapenos, however.

Is Pico de Gallo healthy?

Pico de Gallo is a type of salsa with fresh ingredients including tomatoes, onions, and a variety of herbs and spices. It’s a healthy way to add flavor to your meals. As with any premade food, it’s ideal to choose brands of Pico de Gallo without high amounts of added salt (sodium) since high-salt diets can worsen common health conditions like high blood pressure.

Related Guides

Diana Gariglio-Clelland

Diana Gariglio-Clelland is a Registered Dietitian and Certified Diabetes Care and Education Specialist. She obtained her Bachelor's in Nutrition from the University of Idaho in 2012 and has worked in clinical, community, and primary care nutrition settings. She currently works as a freelancer on various health- and nutrition-related projects.

Recent Posts