Pico de Gallo

Pico de Gallo is a craveable nutrient-dense condiment when tomatoes are at their summer time peak. It’s perfect to have some on hand in the refrigerator for tacos, chili, salads, fish, chicken, and more.

Featured Ingredients

Tomatoes and tomato-based products are considered the major source of carotenoid intake in most countries. The predominant carotenoids present in tomato include β-carotene and lycopene (which gives them their red color and is a potent antioxidant associated with numerous health benefits).  Cooking significantly increases the bioavailability of lycopene and β-carotene.

Onions possess potent antimicrobial activity, protecting against various bacteria, fungi, molds and yeast.  The antibacterial activity of red varieties is higher than that of yellow and white varieties!

Whether you love or hate cilantro depends on what version of the OR6A2 gene you have.  This is a gene that codes olfactory receptor proteins, enhancing sensitivity to certain chemicals.  If you are one of the unlucky ~ 3-21% of people who have a strong negative reaction to cilantro, crushing the leaves may help relieve the issue.

Tomato Nutrients

Onion Nutrients

Cilantro Nutrients

Pico de Gallo

Nutrivore Score: 876

Prep Time 15 minutes minutes

Total Time 15 minutes minutes

Servings 6

Calories 26kcal

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Ingredients

• 1 1/2 pounds tomatoes (ripe)
• 1/2 large onion (red), diced
• 1/2 cup cilantro chopped
• 1 tablespoon lime juice
• 1 whole jalapeno , diced finely (optional)
• 1/4 teaspoon salt

Instructions

• Cut the tomatoes in half horizontally and remove the pulp and embedded seeds.
• Dice the tomato flesh and place in a bowl.
• Stir in the remaining ingredients. Taste and add salt, if desired, then serve.
• Store in the refrigerator for up to a week.

Nutrition

Nutrition Facts

Pico de Gallo

Amount per Serving

Calories

26

% Daily Value*

Fat

 

0.2

g

0

%

Saturated Fat

 

0.04

g

0

%

Polyunsaturated Fat

 

0.1

g

Monounsaturated Fat

 

0.04

g

Sodium

 

104

mg

5

%

Potassium

 

297

mg

8

%

Carbohydrates

 

6

g

2

%

Fiber

 

2

g

8

%

Sugar

 

4

g

4

%

Protein

 

1

g

2

%

Vitamin A

 

1038

IU

21

%

Vitamin C

 

18

mg

22

%

Calcium

 

16

mg

2

%

Iron

 

0.4

mg

2

%

* Percent Daily Values are based on a 2000 calorie diet.