Old El Paso Thick 'N Chunky Medium Salsa: Labelgrade C+ (68/100)
C+ 68 / 100 — Very low saturated fat, low sugar load, and high sodium per 100g.
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General Mills Sales Inc. Old El Paso Thick ‘N Chunky Medium Salsa delivers 0.999g of protein and 9.9 calories per 2 Tbsp (30g) (USDA FDC 759130). Per 100g that’s 3.3g of protein; per oz, 0.9g. The Labelgrade is C+ (68 / 100): Very low saturated fat, low sugar load, and high sodium per 100g.
Why this Labelgrade
| Dimension | Grade | Score | Why |
|---|---|---|---|
| Protein density | C- | 55 / 100 | 3.3g per 100g — below the high-protein bar; not the right product for protein hunting |
| Ingredient quality | B- | 72 / 100 | 14 ingredients, recognizable, no significant additive flags |
| Saturated fat load | A+ | 100 / 100 | 0g saturated fat — perfect |
| Sodium load | F | 33 / 100 | 190mg per serving (180mg per oz) — high; structural for cured/preserved foods |
| Sugar load | A+ | 96 / 100 | 0.999g sugar; USDA omits the added-sugar line, but the ingredients list a sweetener — scored as added, not naturally-occurring |
| Fiber | D | 53 / 100 | 0.99g per serving — modest fiber contribution |
| Overall | C+ | 68 / 100 | Weighted blend: protein 25% · ingredients 22% · saturated fat 18% · sodium 15% · sugar 12% · fiber 8% |
How it compares
| Product | Protein per serving | Per 100 g | Per oz | Calories |
|---|---|---|---|---|
| General Mills Sales Inc. Old El Paso Thick ‘N Chunky Medium Salsa (this product) | 0.999g | 3.3g | 0.9g | 9.9 |
| Tostitos Chunky Salsa Medium 46.50 Ounce Glass Jar | 0g | 0g | 0g | 9.9 |
| Plain cooked chicken breast (benchmark) | — | 31g | 8.8g | ~165 |
A C+ is a compliment when it’s a condiment
It would be a mistake to read this C+ as “bad.” The grade is low for one structural reason: our scorecard is built to evaluate nutrition, and it leans hardest on protein density and sodium. Salsa has essentially no protein and carries preservation salt, so a near-zero-calorie tomato condiment is mathematically capped in the C range no matter how clean it is. That’s a fair grade for what a scorecard measures — and a misleading one for how you should think about salsa at the store.
Reframe it by the calories. A 2 Tbsp serving of Old El Paso is 10 calories with zero fat and ~1g of sugar. There is almost nothing else in the grocery store you can add to a meal for that little. Spoon it over scrambled eggs, grilled chicken, fish, brown rice, or a baked potato and you get a real hit of flavor — and a bit of tomato — for a rounding error of calories. The honest verdict: this is one of the smartest, lowest-cost-per-flavor things you can keep in the fridge. It just isn’t a source of anything your body needs, which is the only reason it isn’t graded higher.
The lowest-sodium salsa we’ve graded — and a note on the sugar
Among the jarred salsas on the site, Old El Paso is the sodium standout: 190mg per 2 Tbsp, versus 230mg for Pace and 250mg for Tostitos and Herdez. It still scores an F on the sodium line (the scale is strict, and 190mg in a tiny serving is meaningful per 100g), but in practical, shelf-comparison terms it’s the gentlest of the group. If you eat salsa often and watch your salt, this is the pick.
One ingredient nuance worth knowing: the label lists sugar in the “2% or less” section, so the ~1g of sugars here includes a small amount of added sweetener, not just the tomato’s own. That’s why our scorecard treats it as added sugar rather than naturally-occurring — it costs the sugar line a couple of points but is far too small an amount to matter nutritionally. The bigger picture is intact: tomato purée, tomatoes, and onions lead the list, the recipe is recognizable, and there’s nothing here that should give a label-reader pause.
Scope
This page covers General Mills Sales Inc. Old El Paso Thick ‘N Chunky Medium Salsa, UPC 00046000855417, as represented in USDA Branded Foods FDC 759130. General Mills Sales Inc. sells multiple variants in this product line — other sizes, flavors, or fat levels may have different macros and Labelgrade scores. Manufacturers periodically reformulate; always cross-reference the actual package label, especially if you have allergies or dietary restrictions.
Ingredients (from the USDA Branded Foods entry)
TOMATO PUREE (WATER, TOMATO PASTE), TOMATOES IN TOMATO JUICE, ONIONS, DISTILLED VINEGAR. CONTAINS 2% OR LESS OF: SALT, DRIED ONION, SUGAR, DRIED GREEN BELL PEPPERS, GARLIC POWDER, CILANTRO, CITRIC ACID, LEMON JUICE CONCENTRATE, CALCIUM CHLORIDE, NATURAL FLAVOR.
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Quick Facts
Per serving · 2 Tbsp (30g)
See how this fits your day — protein calculator · macro calculator
Full nutrition facts
| Nutrient | Per Serving (2 Tbsp (30g)) |
|---|---|
| Calories | 9.9 |
| Protein | 0.999g |
| Total Fat | 0g |
| Saturated Fat | 0g |
| Trans Fat | 0g |
| Total Carbohydrates | 3g |
| Dietary Fiber | 0.99g |
| Total Sugars | 0.999g |
| Sodium | 190mg |
| Cholesterol | 0mg |
| Calcium | 0mg |
| Iron | 0mg |
| Potassium | 0mg |
Scope: This page applies specifically to Old El Paso Thick 'N Chunky Medium Salsa · UPC 00046000855417. Other sizes, flavors, or formulations may differ.
How this fits each diet
Each score is computed from the same USDA nutrition + ingredient data, against the published rules of each diet. They tell you "does this food fit this diet" — not whether the diet is right for you.
contains no listed animal products
contains no listed meat or fish
no wheat, barley, rye, or malt detected in USDA ingredient list
Frequently Asked Questions
Is salsa healthy?
Yes — salsa is one of the smartest things you can put on a plate. Old El Paso Thick 'N Chunky is essentially tomatoes, onions, and peppers, which is why a 2 Tbsp serving is just 10 calories with zero fat and barely any sugar. You can spoon it onto eggs, chicken, rice, or a baked potato for big flavor at almost no caloric cost. It isn't a nutrient powerhouse — there's no meaningful protein or fiber — but as a way to make healthy food taste good for nearly nothing, it's hard to beat.
Why does it only grade C+ if it's basically vegetables?
Because the scorecard grades food as nutrition, and salsa is a condiment, not a nutrient source. It has no protein to speak of and only modest fiber, so the protein-density line scores a C-, and jarred salsa carries real sodium — 190mg per 2 Tbsp here, which scores an F on the sodium line. Those two structural facts cap it at C+. Read that grade in context: a C+ condiment that's 10 calories and fat-free is a genuinely good thing to reach for — it just isn't pretending to be a source of nutrition.
Is jarred salsa as good as fresh pico de gallo?
Close, with two differences. Fresh pico has brighter flavor and almost no sodium because you control the salt; jarred salsa trades some of that brightness for shelf stability and adds salt for preservation and taste. Nutritionally the calorie and sugar story is nearly identical — both are mostly tomato, onion, and pepper. Old El Paso's ingredient list is recognizable (tomato purée, tomatoes, onions, vinegar, a little sugar and spices), so if the jar keeps salsa in your fridge, it's a perfectly good stand-in; fresh just wins on flavor and sodium.
What's a serving, and does the calorie count stay low in real life?
A serving is 2 Tbsp (30g) — 10 calories. The salsa itself stays low no matter how much you use; even a quarter-cup is only about 40 calories. The thing that doesn't stay low is the chips. A bag of tortilla chips runs roughly 140 calories an ounce, and nobody measures out an ounce, so a chips-and-salsa session is overwhelmingly a chip-calorie session. The salsa is the free part; watch the dipper.
How can I keep the sodium down?
Old El Paso is already the lowest-sodium salsa we've graded at 190mg per 2 Tbsp (versus 230-250mg for most jarred salsas), so it's a smart pick if sodium is your concern. To go further, use it as a topping on already-seasoned food rather than as a dip (you'll use less), spoon it onto vegetables instead of salted chips, or look for a 'no salt added' salsa and brighten it with fresh lime. The salsa's sodium is modest; the salted chips usually contribute more.
When was this data last verified?
2026-06-05, against USDA FoodData Central FDC 759130. We re-verify top-traffic pages monthly and update within 7 days of a reformulation.