Pico de gallo is a popular Mexican salsa made from chopped tomatoes, onions, chilies, cilantro, and lime juice. With its fresh, bright flavors, pico de gallo is a tasty accompaniment to tacos, fajitas, burritos, and more. But is this flavorful salsa also high in carbs?
Many people following low-carb or keto diets are concerned about keeping their carb intake low. For them, knowing the carb content of foods like pico de gallo can be important for staying within their daily carb limits.
In this article, we’ll take a close look at the carb content of pico de gallo. We’ll break down the nutrition facts and ingredients to determine how many net carbs are in a typical serving. We’ll also compare it to other Mexican salsas and look at ways to enjoy pico de gallo while minimizing carbs.
Breaking Down the Ingredients
To understand if pico de gallo is high in carbs, we first need to look at the primary ingredients that go into this salsa fresca:
Chopped Raw Tomatoes
The base of pico de gallo starts with chopped, raw tomatoes. One small tomato (about 123g) contains around 5g of carbs, 4g of which are from natural sugars [1].
Onions
Onions add flavor, crunch, and moisture. A small onion (around 110g) contains about 7g net carbs [2].
Chili Peppers
Spicy chilies like serrano, jalapeño, or habanero add heat. A jalapeño pepper (about 4g) has about 0.4g of carbs [3].
Cilantro
Fresh cilantro adds herbal flavor. A quarter cup (about 4g) of chopped cilantro has less than 1g carb [4].
Lime Juice
Lime juice provides bright citrus flavor. One fluid ounce (30ml) of lime juice has about 1.4g net carbs [5].
Salt
A pinch of salt enhances the flavors. Salt does not contain carbs.
So the individual ingredients that make up pico de gallo are relatively low in carbs, aside from the onions which contribute a moderate amount of carbs. Now let’s look at the carb count of pico de gallo when these ingredients are combined.
Nutrition Facts for Pico de Gallo
The total carb count of pico de gallo depends on the exact ingredients used and amounts. Commercial jarred versions tend to be higher in carbs since they use added juices, sugar, and preservatives. To get a sense for the numbers, here are the nutrition facts for a homemade version of this fresh salsa [6]:
Serving Size: 2 tablespoons (28g)
Total Carbohydrates: 2g
Fiber: 0.5g
Sugars: 1g
Net Carbs: 1.5g
As you can see, a typical 2 tablespoon serving of homemade pico de gallo contains only about 1.5g of net carbs (total carbs minus fiber).
This carb count falls into the very low carb range. For comparison, foods under 3g of net carbs per serving are generally considered low carb [7].
So homemade pico de gallo made with a reasonable amount of onions is a great low carb choice. Of course, the exact carb count can vary depending on the specific ingredients and quantities used.
Comparing Pico de Gallo with Other Salsas
Pico de gallo is on the lower end of the carb spectrum when compared to other Mexican salsas like salsa verde and tomato salsa.
Here’s how the carb counts of different salsas compare per 2 tablespoon serving [8,9]:
Pico de Gallo: 1.5g net carbs
Salsa Verde: 2g net carbs
Tomato Salsa: 3g net carbs
So you can see pico de gallo clocks in with the fewest net carbs by a slight margin compared to green and tomato-based salsas.
It’s also much lower in carbs compared to corn-based salsas like salsa casera, which can have 10-15g net carbs per serving due to the starchy corn ingredient.
Tips for Keeping Pico de Gallo Low Carb
Here are some useful tips for enjoying fresh pico de gallo while keeping your net carbs low:
– Make it yourself. Homemade allows you to control the specific ingredients and amounts. Avoid added sugars found in commercial versions.
– Use fewer onions. Onions are the highest carb ingredient, so minimize the amount you add.
– Skip the corn. Authentic pico de gallo doesn’t have corn, which adds significant carbs.
– Increase the cilantro. Chopped cilantro adds lots of flavor with minimal carbs.
– Add more lime. Brighten up the flavors with some extra lime juice, which is very low carb.
– Avoid chips and dipping. Scooping up pico de gallo with tortilla chips converts it into a higher carb appetizer.
– Portion sizes. Stick to 2 tbsp servings and be mindful of how much you consume in one sitting.
Following these tips will allow you to keep pico de gallo as a fresh, low carb topping for your favorite Mexican dishes.
Healthy Low Carb Ways to Eat Pico de Gallo
Here are some healthy, low carb recipe ideas for how to incorporate pico de gallo:
Tacos and Bowls
– As a topping for fish or shrimp tacos made with corn tortillas
– Dolloped on top of taco salad or chicken taco bowls
– Served with low carb taco shells or lettuce wraps
Main Dishes
– Mixed into egg scrambles or chilaquiles
– Served over grilled chicken, steak, or fish
– As a salsa topping for cauliflower rice dishes
Side Dishes
– Served with zucchini or jicama sticks for dipping
– As a fresh salsa with low carb veggies like bell peppers
– Topping for Mexican-style grilled veggies or fajita veggies
More Topping Ideas
– On salads and bowls
– With omelets or frittatas
– Over cooked meats and chicken
– Served with pork rinds as a dip
– As a sauce for roasted cauliflower
So as you can see, there are lots of tasty options for serving pico de gallo as part of a low carb or keto diet. The key is focusing on fresh, homemade versions without corn or added sugars.
Is Store-Bought or Jarred Pico de Gallo Low Carb?
When it comes to pre-made jarred versions of pico de gallo, the carb counts can climb higher than fresh homemade salsa. Here’s why:
– Added corn and starchy vegetables increase carbs
– Extra juices, tomato purees, and concentrates add sugars
– Starch thickeners like xanthan gum contribute carbs
– Preservatives and flavor enhancers can have carbs
To find the lowest carb options for pre-made pico de gallo, read labels carefully and look for:
– No added corn, rice, beans, or starchy veggies
– 2g net carbs or less per 2 tablespoon serving
– Short ingredient list with minimal added sugars
– Refrigerated versions without thickeners or preservatives
Some acceptable store-bought brands of pico de gallo with 2g net carbs or less per serving include Wholly Guacamole, Marketside, and Desert Pepper Trading Company. But your very best bet is making your own fresh pico at home.
Low Carb Pico de Gallo Recipes
Here are some delicious recipes for making your own low carb pico de gallo salsa:
Basic Pico de Gallo
Ingredients:
– 2 medium tomatoes, diced
– 1/4 white onion, finely chopped
– 1 jalapeño, seeded and minced
– 1/4 cup cilantro, chopped
– 1 lime, juiced
– Pinch of salt
Instructions:
1. Dice the tomatoes and chop onion, jalapeño, and cilantro.
2. Combine all ingredients in a bowl and add lime juice and salt.
3. Let flavors combine for 30 minutes before serving.
Nutrition per serving (2 tablespoons):
– 25 calories
– 1.5g net carbs
– 0.5g fiber
– 1g sugar
Cilantro Lime Pico
Ingredients:
– 2 cups diced tomatoes
– 1/4 cup minced onion
– 1 jalapeño, seeded and minced
– 1/2 cup fresh cilantro, chopped
– Juice of 2 limes
– 1/4 teaspoon salt
Instructions:
1. Combine all ingredients in a bowl and stir well.
2. Let chill for 1 hour before serving to blend flavors.
Nutrition per serving (2 tablespoons):
– 15 calories
– 2g net carbs
– 0.5g fiber
– 1.5g sugar
Pico de Gallo with Avocado
Ingredients:
– 2 cups diced tomatoes
– 1/4 cup minced red onion
– 1 avocado, diced
– 1 jalapeño, seeded and minced
– 1/4 cup cilantro, chopped
– 1 tablespoon olive oil
– 1 tablespoon lime juice
– Salt and pepper to taste
Instructions:
1. Gently mix together all ingredients in a bowl.
2. Season with salt and pepper.
3. Refrigerate 1 hour before serving.
Nutrition per serving (2 tablespoons):
– 45 calories
– 2g net carbs
– 1g fiber
– 1g sugar
Adding fresh avocado bumps up the nutrition and fiber. Enjoy scooped up with pork rinds or cucumber slices for a tasty, low carb snack.
Can Pico de Gallo Fit Into a Keto Diet?
Many people following a keto diet aim to restrict net carbs to 20-50g per day. With only around 1.5g net carbs per serving, pico de gallo can readily fit into a keto eating plan.
A 2 tablespoon serving would contribute just 1.5g net carbs toward your daily limit, leaving plenty of room for other low carb foods. Some ways you can enjoy pico de gallo on keto include:
– Served on top of fajita steak or chicken
– Added to scrambled eggs or chilaquiles
– As a topping for keto taco salads
– Dolloped on keto-friendly wraps or lettuce tacos
– Served with veggies like jicama, bell peppers, or cucumber
– Added to cauliflower rice or “taco” bowls
– As a salsa topping for grilled meats and fish
Just be mindful of portion sizes, as overdoing pico de gallo in one sitting could send your net carbs climbing higher than you want on a keto diet.
Conclusion
Pico de gallo is a fresh, flavorful Mexican salsa that can readily fit into low carb and keto diets when homemade versions are enjoyed. By opting for recipes without corn or added sugars, a 2 tablespoon serving contains just 1.5g of net carbs or less. This makes pico de gallo one of the lowest carb options compared to other Mexican salsas.
There are lots of tasty ways to work pico de gallo into low carb meals, snacks, salads, and more. Just focus on creating homemade pico de gallo and minimizing higher carb ingredients like corn and onions. With some basic modifications and reasonable portion sizes, this bright and tasty salsa can be a go-to topping for any low carb eater.
References
1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/170457/nutrients
2. https://fdc.nal.usda.gov/fdc-app.html#/food-details/170500/nutrients
3. https://fdc.nal.usda.gov/fdc-app.html#/food-details/171918/nutrients
4. https://fdc.nal.usda.gov/fdc-app.html#/food-details/171279/nutrients
5. https://fdc.nal.usda.gov/fdc-app.html#/food-details/168767/nutrients
6. https://www.eatthismuch.com/food/nutrition/pico-de-gallo,567895/
7. https://www.dietdoctor.com/low-carb/keto/foods
8. https://www.eatthismuch.com/food/nutrition/salsa-verde,305228/
9. https://fdc.nal.usda.gov/fdc-app.html#/food-details/172730/nutrients
