Low Sodium Salsa

Low Sodium Salsa

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Finding a low sodium salsa can be a bit challenging. Many jarred salsas can have more than 200 mg of sodium per 2 tablespoons. Add in salty chips and you have a high sodium snack on your hands. 

But you don’t have to give up your favorite snack because you’re following a low sodium diet. You can make fresh and healthy salsa at home without that unwanted added sodium. You’ll be surprised how easy it is and it only has 37 mg of sodium per 1/4 cup serving!

Why Low Sodium Salsa

Ask anyone what their favorite foods are and there’s a good chance many will say Mexican foods. With that, salsa is a staple in many household pantries. But many store bought salsas can have more than the desired amount of sodium in it. 

The Food and Drug Administrations (FDA) defines a low sodium food to contain 140 mg of sodium per serving. Excess sodium can result in high blood pressure and increase risk of heart disease and stroke. 

The American Heart Association (AHA) recommends limiting your sodium intake to 2,300 mg per day (1 teaspoon) and for those with a risk of heart disease and other chronic conditions to limit even more to 1,500 mg per day. 

By choosing low sodium salsa and other food products, this can help you stay within those guidelines. 

Low Sodium Store Bought Salsa

If you don’t want to make your own salsa at home. Here are some store bought salsas that are low in sodium.

Newman’s Own Mild Salsa– has 90 mg of sodium per 2 Tablespoon serving. Includes fresh ingredients and not a lot of additives

365 Whole Foods Thick and Chunky Mild Salsa– contains 140 mg of sodium per 2 Tablespoon serving size.


This low sodium salsa recipe has fresh and canned ingredients. All of the ingredients are low in sodium and easy to find at your local grocery store. 

  • Fresh tomatoes
  • Red Onion
  • Garlic
  • Jalapeno
  • Cilantro
  • Lime Juice
  • Crushed Tomatoes
  • Green Chilies
  • Cumin
Low sodium salsa recipe ingredients

How To Make Low Sodium Salsa

Low sodium salsa is so easy and quick to make and way less sodium and additives than store bought. It’s affordable too!

Simply place all the ingredients into a food processor. Pulse until desired texture is reached. This low sodium salsa tastes best if refrigerated for 1-2 hours so the flavors can marinate.


You can substitute some of the ingredients for this low sodium salsa for what you can find in your store or what you already have on hand at home.

  • Fresh tomatoes- Roma tomatoes are used in this recipe, but you can use home grown tomatoes, tomatoes on the vine, or beefsteak tomatoes. 
  • Red onion- yellow, white, or even green onion would work well. 
  • Jalapeno- if you like a little less heat, you can use a green bell pepper instead of jalapeno.
  • Cilantro- omit the cilantro or use parsley, mexican oregano, or thai basil instead.
  • Lime juice- fresh lime juice is used in this recipe but you can also use bottled.
  • Crushed tomatoes- use low sodium petite diced tomatoes or fire roasted tomatoes would be excellent with this as well. Be sure to choose the low sodium versions.
  • Green chilis- omit this if desired.
  • Cumin- chili powder or paprika work well.

How To Store

This recipe can be made and stored in an airtight container for up to 10 days or freeze for up to 4 months. You can make it 2 hours before serving since it tastes best after the flavors have time to marinate. 

What To Serve With Low Sodium Salsa

This recipe can be served as an appetizer with tortilla chips, burritos, tacos, taquitos, any Mexican dish and atop of eggs. Make this recipe anytime  you want a fast, fresh, and healthy salsa. You’ll definitely love this recipe!

Low Sodium Salsa in a white bowl served with tortilla chips

Low Sodium Salsa

Salsa is one of those condiments that is so easy to make. It only takes about 5 minutes and you can make this as mild or spicy you want. Lots of flavor. No added salt! That's a win-win in my book.
Prep Time 7 minutes
Total Time 7 minutes
Course Appetizer, Condiment
Cuisine Mexican
Servings 16 servings
Calories 16 kcal


  • 1 food processor or blender


  • 3 roma tomatoes
  • 1 red onion
  • 3 gloves garlic
  • 2 jalapenos
  • 1/2 cup cilantro or a handful
  • 1 lime juiced
  • 2 teaspoons cumin
  • 15 oz canned crushed tomatoes
  • 1 4 oz canned green chilis


  • Place all ingredients in a food processor or blender. Pulse quickly until desired texture.


This low sodium salsa recipes taste best after it’s been refrigerated for a few hours which allows for flavors to marinate. 
Store in an airtight container for 1 week or freeze for up to 4 months.


Calories: 16kcalCarbohydrates: 4gProtein: 1gFat: 0.2gSaturated Fat: 0.02gPolyunsaturated Fat: 0.1gMonounsaturated Fat: 0.1gSodium: 37mgPotassium: 132mgFiber: 1gSugar: 2gVitamin A: 212IUVitamin C: 8mgCalcium: 16mgIron: 1mg
Keyword diy low sodium salsa, homemade salsa, low sodium salsa, no added salt salsa
Tried this recipe?Let us know how it was!

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