1 serving (30 grams) contains 120 calories, 3.0 grams of protein, 11.0 grams of fat, and 2.0 grams of carbohydrates.
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Nutrition Information
Calories |
960 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 88.0 g | 112% | |
| Saturated Fat | 16.0 g | 80% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1200 mg | 52% | |
| Total Carbohydrates | 16.0 g | 5% | |
| Dietary Fiber | 8.0 g | 28% | |
| Sugars | 4.0 g | ||
| protein | 24 g | 48% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 400.0 mg | 30% | |
| Iron | 4.0 mg | 22% | |
| Potassium | 800.0 mg | 17% | |
* 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 Kale pesto
Kale pesto is a variation of traditional pesto that replaces basil with kale as the primary leafy green ingredient. Originating from Italian cuisine, traditional pesto is made with ingredients like olive oil, garlic, nuts, Parmesan cheese, and fresh herbs. Kale pesto retains the vibrant, herby flavor while incorporating kale's unique nutritional benefits. This superfood is rich in vitamins A, C, and K, provides dietary fiber, and contains antioxidants. When combined with olive oil and nuts, kale pesto offers healthy fats and protein in addition to its micronutrients, making it a nutrient-dense condiment or sauce for pasta, sandwiches, or vegetables.
Health Benefits
- Rich in vitamin K, which supports healthy blood clotting and bone strength.
- Contains vitamin C, an antioxidant that boosts immune function and skin health.
- High in fiber, encouraging healthy digestion and supporting heart health.
- Provides omega-3 fatty acids from nuts and olive oil, promoting brain health and reducing inflammation.
- Includes antioxidants like beta-carotene from kale, which combat oxidative stress in the body.
Dietary Considerations
Selection and Storage
Store kale pesto in an airtight container in the refrigerator for up to 5 days, or freeze in ice cube trays for longer-term storage.
Common Questions About Kale pesto Nutrition
What are the key nutritional facts of kale pesto?
Kale pesto is rich in vitamins A, C, and K, along with omega-3 fatty acids from ingredients like olive oil and nuts. A 2-tablespoon serving typically contains around 100 calories, 9 grams of fat, 2 grams of protein, and 2 grams of carbohydrates, depending on the recipe.
Is kale pesto suitable for a vegan diet?
Yes, kale pesto can be made vegan by substituting Parmesan cheese with nutritional yeast or other dairy-free alternatives. Ensure the rest of the recipe uses plant-based ingredients like olive oil, lemon, garlic, and nuts or seeds.
What health benefits does kale pesto offer?
Kale pesto provides antioxidants, fiber, and anti-inflammatory nutrients, which support heart health and digestion. Kale is rich in vitamin K for bone health and olive oil contributes healthy fats for brain and skin support.
How much kale pesto should I use per serving?
A standard portion of kale pesto is 1-2 tablespoons, which is sufficient to coat pasta, spread on toast, or serve as a dip. Adjust the quantity based on your recipe and caloric needs.
How does kale pesto compare to traditional basil pesto?
Kale pesto is similar to basil pesto in texture but offers a stronger, earthy flavor. It has a higher fiber and vitamin K content due to kale, whereas basil pesto may provide higher amounts of traditional Mediterranean flavors like basil and Parmesan.
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.
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.
