Is Pico de Gallo Good for Weight Loss?

👨‍💼 Written by Abdur Rahman Choudhury, M.Sc.
Published on
Updated on

🕒 Reading Time: 4 minutes

Key Takeaway: Pico de gallo is good for weight loss because it’s low in calories and fat, but high in nutrients and flavor. 🍅

Did you know that pico de gallo is a type of salsa that originated in Mexico? The name means “rooster’s beak” in Spanish, and some say it’s because the chopped ingredients look like bird food, or because people used to eat it with their fingers, like a pecking rooster.

Whatever the origin of the name, pico de gallo is a delicious and refreshing condiment that can add flavor and nutrition to your meals. But is it good for weight loss? Let’s find out!

What Is Pico de Gallo Made Of?

Pico de gallo is a simple salsa that consists of fresh chopped tomatoes, onions, jalapeños, cilantro, and lime juice. Sometimes, salt, garlic, or other spices are added for extra flavor. It’s also called salsa fresca or salsa cruda, meaning fresh or raw salsa.

Pico de gallo is traditionally used in Mexican cuisine, but it can also be found in many Central American, South American, and Spanish dishes. It’s usually served as a dip for tortilla chips, or as a topping for tacos, burritos, nachos, quesadillas, or salads.

What Are the Nutrition Facts of Pico de Gallo?

Pico de gallo is low in calories and fat, but high in vitamins and minerals. According to the USDA, one 100-gram serving (about 3/8 cup) of pico de gallo provides:

  • Calories: 17
  • Fat: 0.1 g
  • Sodium: 443 mg
  • Carbohydrates: 3.7 g
  • Fiber: 1.1 g
  • Sugars: 2.1 g
  • Protein: 0.7 g
  • Vitamin C: 10.8 mg
  • Potassium: 157 mg
  • Phosphorus: 19 mg

Pico de gallo is also a good source of vitamins A, E, and K, as well as calcium, iron, zinc, magnesium, folate, and choline.

What Are the Health Benefits of Pico de Gallo?

Pico de gallo has many health benefits, thanks to its fresh and natural ingredients. Here are some of them:

  • It boosts your immune system. The vitamin C in pico de gallo helps your body fight infections and heal wounds. It also acts as an antioxidant that protects your cells from damage caused by free radicals.
  • It supports your digestion. The fiber in pico de gallo helps your digestive system function properly and prevents constipation. It also feeds the good bacteria in your gut that improve your immunity and mood.
  • It lowers your blood pressure. The potassium in pico de gallo helps balance the sodium levels in your body and relaxes your blood vessels. This can lower your blood pressure and reduce your risk of heart disease and stroke.
  • It fights inflammation. The cilantro in pico de gallo has anti-inflammatory properties that can help reduce pain and swelling in your joints and muscles. It also has antibacterial and antifungal effects that can prevent infections.
  • It enhances your metabolism. The jalapeños in pico de gallo contain capsaicin, a compound that gives them their spicy flavor. Capsaicin can boost your metabolism and help you burn more calories and fat.

Is Pico de Gallo Good for Weight Loss?

The answer is yes! Pico de gallo is a great choice for weight loss because it’s low in calories and fat, but high in nutrients and flavor. It can help you feel full and satisfied without adding too many calories to your diet.

Pico de gallo can also help you lose weight by:

  • Adding variety to your meals. Eating the same foods every day can get boring and make you crave unhealthy snacks. Pico de gallo can spice up your dishes and make them more appealing and enjoyable.
  • Replacing high-calorie sauces and dressings. Many sauces and dressings are loaded with sugar, salt, oil, and artificial ingredients that can sabotage your weight loss goals. Pico de gallo is a natural and healthy alternative that can add moisture and freshness to your salads, sandwiches, wraps, or bowls.
  • Increasing your vegetable intake. Vegetables are rich in fiber, water, vitamins, minerals, and antioxidants that can benefit your health and weight loss. Pico de gallo can help you eat more vegetables by making them more tasty and colorful.

How to Make Your Own Pico de Gallo?

Making your own pico de gallo is easy and fun! All you need are some fresh ingredients and a sharp knife. Here’s a simple recipe you can follow:


  • 4 ripe tomatoes, diced
  • 1/4 cup chopped red onion
  • 1/4 cup chopped cilantro
  • 1 jalapeño pepper, seeded and minced
  • Juice of 1 lime
  • Salt and pepper to taste


  1. In a large bowl, toss the tomatoes, onion, cilantro, and jalapeño together.
  2. Drizzle the lime juice over the mixture and season with salt and pepper.
  3. Refrigerate for at least 30 minutes to let the flavors meld.
  4. Enjoy with your favorite dishes or as a snack with tortilla chips.
  5. You can also customize your pico de gallo by adding other ingredients, such as corn, black beans, mango, pineapple, avocado, or cucumber.


Pico de gallo is a delicious and nutritious salsa that can help you lose weight and improve your health. It’s low in calories and fat, but high in vitamins and minerals. It can also boost your immune system, support your digestion, lower your blood pressure, fight inflammation, and enhance your metabolism.

Pico de gallo is easy to make at home with fresh ingredients and can add variety and flavor to your meals. It can also replace high-calorie sauces and dressings and increase your vegetable intake.

So, what are you waiting for? Grab some tomatoes, onions, cilantro, jalapeños, and lime juice and make your own pico de gallo today! You’ll love how it tastes and how it makes you feel.

Do you have any questions or comments about pico de gallo? Have you tried making it at home? What are your favorite dishes to pair it with? Let me know in the comments below. I’d love to hear from you!

About Author

Abdur Rahman Choudhury

Abdur Rahman Chowdhury is a weight loss coach with 3+ years of experience. He holds a Bachelor’s and Master’s degree in Biochemistry from The Burdwan University, India. He also completed the "Lose Weight and Keep It Off" certificate course from Harvard Medical School, US. Abdur believes in the power of home-cooked meals and weight training to stay healthy and fit.

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