By definition, a salsa is a chunky cold sauce featuring fresh chopped produce, to which seasonings and an acidic liquid such as vinegar, lemon juice or lime juice is added. Fruit salsas add an expected twist to the traditional tomato-based version. Use mango peach salsa for a new take on the traditional tortilla chip snack, or pair grilled and roasted meats with the flavorful, nutritious topping that's low in fat, calories and cholesterol.
The Basics
The salsa's nutritional facts vary according to the ingredients of the homemade or store-bought peach mango salsa you choose. A recipe recommended by Washington State University contains 14 calories, 3 g carbohydrates and 2 mg sodium per ¼-cup serving. It has virtually no fat or dietary cholesterol. The salsa also contributes 1 g of dietary fiber.
Vitamins
The ingredients of peach mango salsa are rich in antioxidant vitamins. A half of a mango provides 40 percent of your daily vitamin A requirement and 15 percent of the recommended amount of vitamin C. A peach contributes 2 percent of your daily vitamin A needs and 10 percent of the suggested amount of vitamin C, according to the United Sates Department of Agriculture. The veggies that round out the salsa also provide antioxidant protection. Tomatoes and yellow peppers are rich in vitamins C and A, while red onions and lime juice contribute additional vitamin C.
Health Benefits
Fruit and vegetable salsas successfully replace rich sauces that rely on fatty creams and butters. These substitutions significantly cut fat and calories while adding the vitamins and minerals of the fruits and vegetables. Peach mango salsa provides about 5 percent of your daily fiber needs. Count your ¼- to 1/2-cup serving of peach mango salsa toward the 2 to 5 cups of fruit and vegetables that the United States Department of Agriculture recommends you consume daily.
Method
Washington State University recommends a recipe that combines 1 ½ cups chopped tomatoes, ¾ cup chopped peeled peaches, ½ cup chopped red onion, ½ cup chopped peeled mango, ½ cup chopped yellow bell pepper, 2 tbsp. seeded chopped jalapeño pepper, three minced garlic cloves, 1 ½ tsp. lime juice and ½ tsp. cilantro. Combine in a bowl and chill until serving time.
Shortcuts
Store-bought vegetable and fruit salsas, including peach mango salsa, represent a quick way to make your meals more interesting without sabotaging your health plans, although people on a sodium-restricted diet may need to use the fresh version instead. Canned foods are significantly higher in sodium than fresh foods, notes the American Heart Association. Commercial condiments, the category to which peach mango salsa belongs, are considered a major food source of sodium.
References
- Washington State University: My Nutrition Monthly: Peach Mango Salsa
- USDA: Recipe Tips: Fruit Nutrition Facts
- United States Department of Agriculture Nutrient Database: Vitamin A
- United States Department of Agriculture Nutrient Database: Vitamin C
- American Heart Association: Salmon with Mango and Peach Salsa
- American Heart Association: Sodium
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