Home / friendly / processed / condiments / Is Pico De Gallo Keto-Friendly?

Is Pico De Gallo Keto-Friendly?

Pico De Gallo on a kitchen counter

Navigating through a diet, such as the keto diet, often raises questions about the compatibility of various foods.

One such food item that may pique your curiosity is Pico De Gallo.

Is Pico De Gallo Keto-Friendly? The simple answer is yes, but there is much more to explore about this tasty, nutrient-dense salsa and its role in a ketogenic diet.


  • Yes, Pico De Gallo is keto-friendly with 2.6g net carbs per 100g serving.
  • It's not just tasty but also nutrient-rich - high in antioxidants, vitamins, and beneficial compounds.
  • Spice up your keto meals with versatile Pico De Gallo or explore some exciting alternatives.

Is Pico De Gallo Keto-Friendly?

Absolutely, Pico De Gallo is keto-friendly! As we know, the keto diet revolves around maintaining a low carbohydrate intake; typically around 20-50g per day. So, the focal point when evaluating if a food is keto-friendly or not is its carbohydrate content. Pico De Gallo boasts a net carbohydrate content of 2.6g per 100g serving, making it a perfect ingredient for your keto lifestyle.

Let's break this down further: "net carbs" refers to the total number of carbohydrates that your body can digest and use for energy after fiber is subtracted. Why do we exclude fiber? Your body doesn't convert fiber into glucose, so it doesn't affect your blood sugar levels, essential for maintaining ketosis.

Now, why this fascination with carbs when discussing keto? Well, by strictly limiting their intake, the ketogenic diet stimulates your body to enter a metabolic state known as ketosis, where it burns fat for energy instead of the more readily available carbs.

Let's get back to our star ingredient, Pico De Gallo. It's a fresh salsa made primarily of low-carb ingredients like tomatoes, onions, jalapenos, cilantro, and a splash of lime juice. Each of these ingredients contributes to the overall nutrient profile of Pico De Gallo but remains low on the carb front, making it a great choice for your keto diet.

Can Pico De Gallo be Incorporated into a Strict Keto Diet?

Yes, Pico De Gallo can certainly be incorporated into a strict keto diet. As we've established, the keto diet emphasizes low carbohydrate intake, and with only 2.6g of net carbs per 100g serving, Pico De Gallo fits snugly within those guidelines.

However, it's crucial to remember that while Pico De Gallo is indeed low in carbs, it's not carb-free. This means that it still counts towards your daily carb allowance on a strict keto diet. So, if you're following a keto diet that restricts you to 20g of net carbs a day, you'll want to keep track of your Pico De Gallo consumption, as well as the carb content of other foods you consume throughout the day.

Now, don't let this scare you away from incorporating Pico De Gallo into your meal plan. Instead, take it as an encouragement to maintain a balanced diet. Just because you're on a strict keto diet doesn't mean your meals should become repetitive or bland. It's all about paying attention to your body, balancing your nutrition, and enjoying a variety of foods within your macronutrient limits.

One practical way to ensure you're staying within your carb limits is by using a nutrition tracking app. There are several available that can help you log your daily food intake and keep an eye on your carb count. This way, you can enjoy the fresh, zesty flavor of Pico De Gallo and still stay firmly in ketosis.

Delving into the Carbohydrate Content of Pico De Gallo

Understanding the carbohydrate content of the foods we consume is especially critical for those of us following a keto diet. As we've mentioned, Pico De Gallo contains 2.6g of net carbs per 100g serving. But what does that really mean?

To put it simply, "net carbs" are the carbohydrates that our bodies can digest and convert into glucose, which is used to fuel our cells. While total carbohydrates include all types of carbs found in a food, net carbs only account for those that impact your blood sugar levels and, therefore, your state of ketosis. This is why we subtract fiber – a type of carbohydrate that our bodies can't digest – when calculating net carbs.

Now, let's bring this to life with some real-world examples. If you're serving up a 150g portion of Pico De Gallo, that would equate to 3.9g of net carbs (2.6g per 100g x 1.5). If your keto regimen allows for 20g of net carbs per day, this serving of Pico De Gallo accounts for just under 20% of your daily allowance. This leaves you with plenty of room to include other nutritious, low-carb foods in your meals for the day.

Nutritional Snapshot of Pico De Gallo

Pico De Gallo, a vibrant and flavorful salsa, exhibits a rich nutritional profile. For every 100g, it has only 17.0kcal, making it a low-calorie option. Notably, it has a net carb content of 2.6g, which makes it a suitable addition to a keto diet.

One of the distinctive features is its high water content, at 93.93g per 100g. This contributes to its refreshing taste and potentially aids in hydration. Its dietary fiber is 1.1g, which can aid in digestion.

When it comes to macronutrients, Pico De Gallo has 0.71g of protein and a low total fat content of 0.14g, which includes a balanced mix of saturated, monounsaturated, and polyunsaturated fatty acids.

The micronutrient profile is diverse. It provides a decent amount of Sodium (443.0mg) and Potassium (157.0mg), minerals essential for maintaining electrolyte balance. It also contains trace amounts of Magnesium, Calcium, and Phosphorus, which are integral for various bodily functions.

Pico De Gallo offers a wide array of vitamins. It contains Vitamin C (10.8mg) known for its immune-boosting properties, as well as small amounts of Vitamin A, B-6, E, and K1. It also has a notable quantity of Lycopene (1193.0ug), a potent antioxidant, and Beta-carotene (275.0ug), which the body can convert into Vitamin A.

It's worth mentioning that this salsa also contains trace amounts of micronutrients like Copper, Iron, Selenium, and Zinc, and various B-vitamins like Thiamin, Riboflavin, and Niacin. Even in small quantities, these elements can contribute to the overall nutrient intake.

Nutrient NameAmount and Unit per 100g
Net Carbs 2.6g
Carbohydrate, by difference 3.7g
Fiber, total dietary 1.1g
Total fats 0.14g
Protein 0.71g
Sodium, Na 443.0mg
Potassium, K 157.0mg
Magnesium, Mg 9.0mg
Calcium, Ca 11.0mg
Vitamin A 25.0ug
Vitamin B-6 0.09mg
Vitamin C, total ascorbic acid 10.8mg
Vitamin E (alpha-tocopherol) 0.32mg
Vitamin K1 6.9ug
Copper, Cu 0.05mg
Iron, Fe 0.23mg
Phosphorus, P 19.0mg
Selenium, Se 0.1ug
Zinc, Zn 0.13mg
Beta-carotene 275.0ug
Cryptoxanthin, beta 4.0ug
Lycopene 1193.0ug
Lutein + zeaxanthin 102.0ug
Thiamin 0.03mg
Riboflavin 0.02mg
Niacin 0.41mg
Folate, total 12.0ug
Choline, total 4.7mg
Calories 17.0kcal
Water 93.93g
Fatty acids, total saturated 0.02g
Fatty acids, total monounsaturated 0.02g
Fatty acids, total polyunsaturated 0.06g
This data was provided by the US Department of Agriculture's FoodData Central system.
'Pico De Gallo' was not found in FoodData Central, so nutritional data for 'Salsa, pico de gallo ' was used instead under Cast Iron Keto's editorial and research standards.

Health Implications of Pico De Gallo on a Keto Diet

Pico De Gallo isn't just a flavorful addition to your keto diet; it also offers a range of health benefits.

For starters, Pico De Gallo is packed with a variety of fresh, nutrient-dense ingredients. Tomatoes, for example, are high in the antioxidant lycopene, which is known for its potential role in reducing the risk of heart disease and certain types of cancer. They're also a good source of vitamin C, potassium, and folate, which collectively contribute to overall cardiovascular health and immune function.

Onions, another primary ingredient in Pico De Gallo, are rich in vitamin C and flavonoids. Flavonoids are powerful antioxidants that can help reduce inflammation, improve heart health, and even support brain function.

Cilantro, a herb often found in Pico De Gallo, has been found to aid digestion and help lower blood sugar levels. Additionally, jalapenos contain capsaicin, which is known for its anti-inflammatory and pain-relieving properties.

These health benefits align well with those observed when following a ketogenic diet. For instance, the keto diet has been associated with improved heart health due to the increased consumption of healthy fats and decreased intake of processed foods. The anti-inflammatory properties of many ingredients found in Pico De Gallo can complement these effects, potentially leading to even greater health benefits.

In terms of mental well-being, the keto diet has been linked with improved mental clarity and lower risk of neurodegenerative diseases, and the antioxidants found in Pico De Gallo may further enhance these effects.

Incorporating Pico De Gallo into Your Keto Meal Plan

Now that we've established Pico De Gallo's place in a keto diet let's explore some delicious and creative ways to incorporate it into your meals.

Starting with breakfast, why not add a healthy dollop of Pico De Gallo to your scrambled eggs or omelet? It's a simple way to add a burst of fresh flavor and a touch of spice to start your day off right.

For lunch and dinner, Pico De Gallo can be a versatile topping for many keto-friendly dishes. Try using it as a garnish for grilled chicken or fish. It adds a fresh, tangy bite that complements the smoky flavors of the grill. If you love salads, adding Pico De Gallo can provide a flavorful twist. Try a 'Taco Salad' with seasoned ground beef, leafy greens, cheese, avocado, and Pico De Gallo - it's a filling and satisfying meal that perfectly aligns with your keto goals.

Snacking on a keto diet doesn't have to be boring either. Use Pico De Gallo as a dip for cucumber slices, bell pepper strips, or even keto-friendly cheese crisps. It's a refreshing and tasty snack that won't kick you out of ketosis.

Keto-Compatible Alternatives for Pico De Gallo

While Pico De Gallo is perfectly keto-friendly, it's always good to have a few alternatives up your sleeve, especially if you're looking for a change of pace or have dietary restrictions.

Firstly, Guacamole is an excellent keto-friendly substitute for Pico De Gallo. Made from avocados, onions, tomatoes, and sometimes a hint of lime juice, Guacamole offers a rich creaminess that contrasts with the fresh and zesty flavor of Pico De Gallo. A 100g serving of Guacamole has roughly 2g of net carbs, making it slightly lower in carbs than Pico De Gallo. You can use it in much the same way as Pico De Gallo – as a topping for grilled meats, a dip for veggies, or a flavorful addition to your keto salads.

Another substitute is Salsa Verde. It's a tangy, green salsa made primarily from tomatillos, onions, and jalapenos. Its net carb content is quite similar to that of Pico De Gallo, with roughly 3g per 100g serving. Salsa Verde offers a slightly more tart flavor profile, making it an excellent companion for grilled fish or chicken. You can also use it to liven up your egg dishes or as a refreshing dip.

Lastly, if you're looking for a spicy kick, consider Harissa. Originating from North Africa, Harissa is a hot chili pepper paste made from roasted red peppers, hot chili peppers, garlic, and spices. While its net carb content is slightly higher, at around 4g per 100g serving, its intense flavor means a little goes a long way. Harissa can be used as a marinade for meats, a zingy addition to roasted vegetables, or even mixed into your favorite keto-friendly salad dressings for a spicy twist.

Concluding Thoughts on Pico De Gallo and Keto

Throughout our exploration of Pico De Gallo and its compatibility with a keto diet, we've shed light on key areas that can guide you on your journey. We've established that Pico De Gallo, with its low carb content, can indeed be a part of your ketogenic diet. Moreover, it's not only a tasty addition but also a nutrient-dense one, providing a wide range of health benefits thanks to its fresh ingredients.

We dove deep into its carbohydrate content, uncovering what the 2.6g net carbs per 100g serving means for you, and how it fits within your daily carb allowance on a strict keto diet. We also explored how this delicious salsa can be seamlessly incorporated into your keto meal plans, whether as a zesty topping, refreshing salad addition, or a flavorful dip.

We also ventured into the realm of keto-friendly alternatives for those times you might want to switch things up a bit. From Guacamole to Salsa Verde and Harissa, each alternative offers unique flavors while staying within your keto dietary goals.

Taking these insights into consideration, we encourage you to embrace the versatility of Pico De Gallo and its alternatives. Don't shy away from trying different recipes and adding your own personal twists. After all, personalization is key to any sustainable diet plan.

One unique idea we haven't covered yet is using Pico De Gallo as a flavor base for a keto soup. Think about a creamy avocado soup topped with a generous spoonful of Pico De Gallo for a mix of textures and flavors. It could be a delightful way to keep your meals exciting and your taste buds satisfied!

Explore our Is It Keto Knowledge Hub.

Is Kuchela Keto-Friendly
Is Amba Keto-Friendly
Are Condiments Keto Friendly

Cast Iron Keto's Editorial and Research Standards

Certain rare or exotic food items may not have nutritional profiles in the FoodData Central database. If an exact match is not found in the FoodData Central database, then, the Cast Iron Keto team utilizes a three-prong approach to provide readers with the closest relevant nutritional data, where possible.

First, in the event that nutritional profiles for a rare or exotic food item is not available in the FoodData Central database, we investigate alternative names for that particular food item and use that data, when possible. Second, in cases where no alternate names exist, Cast Iron Keto will use nutritional data for a close relative or similar food item. Finally, if no close relatives or similar items exist, we refrain from publishing nutrient data tables.

When making dietary or health decisions based on FoodData Central's data, we suggest readers consult with a nutritionist or other health experts, particularly if the food in question has a significant role in your diet or if you are using the food item to treat any health disorder(s).

Furthermore, it is important to note that even if a close relative or similar item is used to approximate the nutritional data, different food items can have varying levels of nutrients due to factors such as soil quality, farming practices, and regional differences.


The information on this website is only intended to be general summary information for public use, designed for educational purposes only and is not engaged in rendering medical advice or professional services. This information does not replace written law or regulations, nor does it replace professional medical advice, diagnosis, or treatment. If you have questions about a medical condition or are seeking to evaluate the health merits of certain food items for the treatment of any medical condition, you should seek the advice of a doctor or other qualified health professionals.

The views expressed at, or through, Cast Iron Keto are for informational purposes only. Cast Iron Keto cannot guarantee the validity of the information found here. While we use reasonable efforts to include accurate and up-to-date information, we make no warranties as to the accuracy of the content and assume no liability or responsibility for any errors or omissions in the content. All liability with respect to actions taken or not taken based on the contents of this website are hereby expressly disclaimed. The content on this posting is provided "as is;" no representations are made that the content is error-free.

Frequently Asked Questions

Yes, Pico De Gallo is a keto-friendly choice as it contains only 2.6g net carbs per 100g serving.

Pico De Gallo is rich in antioxidants, vitamins such as Vitamin C and Vitamin A, and beneficial compounds due to its fresh ingredients like tomatoes, onions, and cilantro.

Yes, there are alternatives like Guacamole, Salsa Verde, and Harissa that you can consider. Each of these options offers unique flavors and stays within your keto dietary goals.