1 serving (62 grams) contains 290 calories, 7.0 grams of protein, 27.0 grams of fat, and 5.0 grams of carbohydrates.
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Nutrition Information
Calories |
1122.6 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 104.5 g | 133% | |
| Saturated Fat | 19.4 g | 96% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 57.7 mg | 19% | |
| Sodium | 1548.4 mg | 67% | |
| Total Carbohydrates | 19.4 g | 7% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 11.6 g | ||
| protein | 27.1 g | 54% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 871.0 mg | 67% | |
| Iron | 3.9 mg | 21% | |
| Potassium | 1161.3 mg | 24% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Basil pesto
Basil pesto is a traditional Italian sauce originating from Genoa in the Liguria region. It is typically made with fresh basil leaves, garlic, pine nuts, Parmesan cheese, and olive oil, blended into a vibrant green, aromatic paste. Known for its rich flavor, pesto is a staple in Mediterranean cuisine, often served with pasta, bread, or as a condiment. Nutritionally, basil pesto is calorically dense due to its olive oil and nut content, but it is also rich in healthy monounsaturated fats, antioxidants like vitamin E, and essential micronutrients such as vitamin K, calcium, and magnesium. A 2-tablespoon serving typically provides approximately 150-200 calories, 15g of fat, and minimal carbohydrates.
Health Benefits
- Rich in heart-healthy monounsaturated fats from olive oil, which can help reduce LDL cholesterol and lower the risk of heart disease.
- Provides vitamin K from basil, which supports bone health and aids in blood clotting.
- Contains antioxidants like vitamin E and beta-carotene, which help protect cells from oxidative damage.
- Provides magnesium, essential for muscle and nerve function and energy production.
- Offers small amounts of protein and healthy fats from pine nuts, contributing to satiety and energy regulation.
Dietary Considerations
Selection and Storage
Store fresh pesto in an airtight container in the refrigerator for up to 5 days. To preserve freshness, cover the surface with a thin layer of olive oil to prevent oxidation.
Common Questions About Basil pesto Nutrition
Is basil pesto high in protein?
Basil pesto is not particularly high in protein; it typically contains around 2-3 grams of protein per 2-tablespoon serving. Its primary macronutrient is fat due to ingredients like olive oil, pine nuts, and Parmesan cheese.
Can I eat basil pesto on a keto diet?
Yes, basil pesto is compatible with a keto diet as it is low in carbohydrates. A typical serving of basil pesto contains approximately 1 gram of carbs, making it a great option for adding flavor while staying within keto macros.
What are the health benefits and concerns of basil pesto?
Basil pesto is rich in healthy fats from olive oil and nuts, and it provides antioxidants from basil, which may support heart health and reduce inflammation. However, it can be high in calories (about 150-200 calories per 2 tablespoons) and sodium, so portion control is important.
How much basil pesto should I use per serving?
A typical serving size is about 2 tablespoons, which is enough to flavor a small pasta dish, salad, or spread on a sandwich. Adjust portions based on your calorie needs, as pesto is calorie-dense.
How does basil pesto compare to other sauces like marinara or alfredo?
Basil pesto is higher in fat and calories than marinara, which is lower in calories and carbohydrates. It is similar to Alfredo in terms of calorie density but has a healthier fat profile due to olive oil. Pesto also provides notable antioxidants from basil, unlike creamy sauces.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
- USDA FoodData - Basil pesto DataU.S. Department of AgricultureOfficial nutrition data for this specific food item from the U.S. Department of Agriculture's comprehensive food database.
- The Dietary Guidelines for Americans, 2020-2025U.S. Department of Health and Human Services (HHS)Provides guidance on the inclusion of healthy, nutrient-dense foods like basil pesto as part of a balanced eating pattern.
- Basil: Composition, nutritional profile, and functional propertiesFrontiers in NutritionA peer-reviewed article focusing on basil's nutritional profile and its health-promoting bioactive compounds.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
