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What to Eat with Diabetes: Best Salsas

Overwhelmed by the salsa choices on your grocery store’s shelves? Wonder what options are best for people with diabetes? We gathered salsas at supermarkets, health markets, and big-box stores that met our health requirements and won taste approval from people like you. Find out which salsas made the cut!


Please note that product information, packaging, and availability may have changed since our story first appeared. 

  • Taste-Tested and Diabetes-Friendly

    Through a series of taste tests that narrowed the field of hundreds to 21 finalists, we asked more than 100 people, including people with diabetes, to taste and rate their favorite salsas, ranging from mild to hot and black bean to fruit. 

    Nutritional Guidelines

    Every salsa tested had to meet these health requirements per 2-tablespoon serving:

    · 5 g carbs or less

    · 150 mg sodium or less

    Without further adieu, here are the 14 finalists and seven winners of our Diabetic Living What to Eat awards.

  • The Best Mild Salsa

    The runners up are …

    Red Cactus Mild Salsa
    Per 2-tablespoon serving: 20 cal., 0 g total fat, 0 mg chol., 75 mg sodium, 4 g carb. (<1 g fiber, 4 g sugars), 0 g pro.

    Chi-Chi’s Thick and Chunky Mild Salsa
    Per 2-tablespoon serving: 10 cal., 0 g total fat, 0 mg chol., 150 mg sodium, 2 g carb. (0 g fiber, 2 g sugars), 0 g pro.

    And the winner is …

    Mission Mild Chunky Salsa
    Per 2-tablespoon serving: 10 cal., 0 g total fat, 0 mg chol., 115 mg sodium, 2 g carb. (0 g fiber, 2 g sugars), 0 g pro.

    Taster’s comment: “It has just a touch of spice with good tomato flavor and tanginess. I like this!”

  • The Best Medium Salsa

    The runners up are …

    Clint’s Texas Salsa—Medium
    Per 2-tablespoon serving: 10 cal., 0 g total fat, 0 mg chol., 80 mg sodium, 2 g carb. (0 g fiber, 1 g sugars), 0 g pro.

    Red Cactus Medium Salsa
    Per 2-tablespoon serving: 20 cal., 0 g total fat, 0 mg chol., 75 mg sodium, 4 g carb. (<1 g fiber, 4 g sugars), 0 g pro.

    And the winner is …

    Field Day Organic Medium Salsa
    Per 2-tablespoon serving: 10 cal., 0 g total fat, 0 mg chol., 100 mg sodium, 2 g carb. (0 g fiber, 0 g sugars), 0 g pro.

    Taster’s comment: “This salsa has a slightly smoky flavor and nice amount of heat. It’s so good with chips.”

  • The Best Hot Salsa

    The runners up are …

    Clint’s Texas Salsa—Hot
    Per 2-tablespoon serving: 10 cal., 0 g total fat, 0 mg chol., 75 mg sodium, 2 g carb. (0 g fiber, 1 g sugars), 0 g pro.

    Stonewall Kitchen Spicy Tomato Salsa
    Per 2-tablespoon serving: 5 cal., 0 g total fat, 0 mg chol., 115 mg sodium, 2 g carb. (0 g fiber, 1 g sugars), 0 g pro.

    And the winner is …

    Trader Joe’s Double Roasted Salsa
    Per 2-tablespoon serving: 10 cal., 0 g total fat, 0 mg chol., 140 mg sodium, 2 g carb. (0 g fiber, 0 g sugars), 0 g pro.

    Taster’s comment: “This has a great, almost roasted flavor and a balance of heat. It made my nose run.”

  • The Best Salsa Verde

    The runners up are …

    Pace Garlic and Lime Verde Salsa
    Per 2-tablespoon serving: 10 cal., 0 g total fat, 0 mg chol., 130 mg sodium, 2 g carb. (0 g fiber, 1 g sugars), 0 g pro.

    Frontera Tomatillo Salsa
    Per 2-tablespoon serving: 10 cal., 0 g total fat, 0 mg chol., 135 mg sodium, 2 g carb. (0 g fiber, 1 g sugars), 0 g pro.

    And the winner is …

    Stonewall Kitchen Salsa Verde
    Per 2-tablespoon serving: 10 cal., 0 g total fat, 0 mg chol., 135 mg sodium, 2 g carb. (1 g fiber, 1 g sugars), 0 g pro.

    Taster’s comment: “This salsa has good spiciness with a slight pickle taste. It sneaks up on you in a good way. Great with chips.”

  • The Best Black Bean and Corn Salsa

    The runners up are …

    Whole Foods Market 365 Black Bean and Corn Salsa
    Per 2-tablespoon serving: 10 cal., 0 g total fat, 0 mg chol., 150 mg sodium, 2 g carb. (0 g fiber, 1 g sugars), 0 g pro.

    Plocky’s Caribbean Bean Black Beans ’n’ Brown Rice Salsa
    Per 2-tablespoon serving: 15 cal., 0 g total fat, 0 mg chol., 75 mg sodium, 4 g carb. (<1 g fiber, 1 g sugars), 1 g pro.

    And the winner is …

    Great Value White Corn & Black Bean Salsa (Walmart brand)
    Per 2-tablespoon serving: 15 cal., 0 g total fat, 0 mg chol., 130 mg sodium, 3 g carb. (1 g fiber, 1 g sugars), <1 g pro.

    Taster’s comment: “Such fresh flavor with a nice smokiness. It’s chunky and packed with tomatoes, beans, and corn.”

  • The Best Chipotle Salsa

    The runners up are …

    Mission Black Bean and Chipotle Salsa
    Per 2-tablespoon serving: 20 cal., 0 g total fat, 0 mg chol., 140 mg sodium, 4 g carb. (0 g fiber, 2 g sugars), 1 g pro.

    Pace Southwest Chipotle Salsa
    Per 2-tablespoon serving: 10 cal., 0 g total fat, 0 mg chol., 140 mg sodium, 2 g carb. (0 g fiber, 1 g sugars), 0 g pro.

    And the winner is …

    Jardine’s Garlic Chipotle Salsa
    Per 2-tablespoon serving: 15 cal., 0 g total fat, 0 mg chol., 150 mg sodium, 3 g carb. (0 g fiber, 2 g sugars), 0 g pro.

    Taster’s comment: “I like the chunkiness of this salsa. It has a smoky, spicy, mellow flavor that reminds me of barbecue sauce.”

  • The Best Fruit Salsa

    The runners up are …

    Stonewall Kitchen Mango Lime Salsa
    Per 2-tablespoon serving: 15 cal., 0 g total fat, 0 mg chol., 35 mg sodium, 3 g carb. (0 g fiber, 2 g sugars), 0 g pro.

    Desert Pepper Trading Company Pineapple Salsa
    Per 2-tablespoon serving: 15 cal., 0 g total fat, 0 mg chol., 80 mg sodium, 4 g carb. (0 g fiber, 3 g sugars), 0 g pro.

    And the winner is …

    Archer Farms Pineapple Peach Salsa (Target brand)
    Per 2-tablespoon serving: 15 cal., 0 g total fat, 0 mg chol., 115 mg sodium, 4 g carb. (<1 g fiber, 3 g sugars), 0 g pro.

    Taster’s comment: “Surprisingly good! I didn’t expect to like fruit in salsa. It has a nice balance of sweet fruit along with typical salsa flavors.”

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