Low-Sodium Basic Fresh Salsa

Salsa is one of those hidden dangers in the world of sodium.

In the past I loved Chi-Chi’s Mild Salsa because it wasn’t too spicy. (Some mild salsas are too spicy for me.) But then I realized it has 150 mg. of sodium PER 2 TABLESPOONS. I’m sure that with a bowl of tortilla chips nearby, I could easily consume 1/2 of a cup. That’s 600 mg. of sodium, not including the chips. Yikes, no wonder I had problems.

So once again the best bet is making my own salsa at home. I came up with this recipe using just the very basic salsa ingredients-and it’s so freshly delicious. Chopping up all the ingredients took some time, but it’s worth it.

One thing I did was to lightly de-seed the tomatoes. After coring them and slicing them into 1/4″-1/2″ slices, I tossed out some of the more watery parts of the tomato. Then I diced them into 1/4″ to 1/2″ cubes. I then placed them in a bowl while I chopped the other veggies.

The tomatoes at rest. Before adding the other ingredients, drain any juice from the tomatoes that has accumulated in the bottom of the bowl. It will still have some liquid, and more will be there when you add the lime juice.

After chopping the veggies but before stirring, drain the tomatoes one last time (as indicated in the above picture). Then add the rest of the ingredients. Stir well. Chill in refrigerator for 2 hours. It’s best to use it within 24 hours for freshness.

Basic Fresh Salsa (Low-Sodium Version)

Barb Finnical
Perfect for those times when you want a simple recipe to compliment chips. Great on chicken breasts too!
Servings 6 Cups
Calories 79 kcal


  • 5 Medium Beefsteak tomatoes
  • 1 Medium sweet onion
  • 1 Medium Poblano pepper
  • 1 Small Jalapeno Pepper
  • 1 lime
  • ¼ C. chopped fresh cilantro
  • t. Mrs. Dash Seasoning Any flavor will do. I used Garlic & Herb
  • 1 t. dried basil


  • Dice tomatoes into ¼" to ½" pieces. As you dice them, discard most of the seeds. You should have about 4½ cups. Don't worry if it's not exact, as salsa ingredients can vary. Place tomatoes in a bowl and let them rest (don't stir) while you cut the other ingredients.
  • Cut both the onion, Poblano pepper and Jalapeno pepper into ¼" to ½" pieces. The smaller the better with these.
  • Gently drain the tomato liquid that has accumulated at the bottom of the bowl of chopped tomatoes. You can do this by simply holding your hand over the tomatoes and slightly tipping the bowl over. Not all the liquid needs to be out.
  • Cut and juice the lime. Add the lime juice along, with the onion, both peppers, cilantro, Mrs. Dash and basil to the tomatoes. Stir well.
  • Refrigerate for a couple of hours before serving for best taste. Use within 24 hours to prevent tomatoes from getting mushy.
  • Perfect with tortilla chips or serve as a condiment over chicken or fish.


Serving: 6gCalories: 79kcalCarbohydrates: 18gProtein: 3gFat: 1gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 1gSodium: 24mgPotassium: 842mgFiber: 5gSugar: 11gVitamin A: 3127IUVitamin C: 67mgCalcium: 52mgIron: 1mg
Tried this recipe?Let us know how it was!

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