1 serving (62 grams) contains 240 calories, 4.0 grams of protein, 24.0 grams of fat, and 4.0 grams of carbohydrates.
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Nutrition Information
Calories |
923.1 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 92.3 g | 118% | |
| Saturated Fat | 15.4 g | 77% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 19.2 mg | 6% | |
| Sodium | 1384.6 mg | 60% | |
| Total Carbohydrates | 15.4 g | 5% | |
| Dietary Fiber | 3.8 g | 13% | |
| Sugars | 3.8 g | ||
| protein | 15.4 g | 30% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 384.6 mg | 29% | |
| Iron | 3.8 mg | 21% | |
| Potassium | 384.6 mg | 8% | |
* 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 Pesto
Pesto is a traditional Italian sauce originating from the Liguria region, typically made with crushed basil leaves, garlic, pine nuts, Parmesan cheese, and olive oil. Its vibrant green color and bold flavor make it a versatile addition to many dishes, including pasta, sandwiches, and soups. Nutritionally, pesto is calorie-dense due to its high fat content from olive oil and nuts but also provides essential nutrients such as calcium, iron, and vitamin C. It is a source of healthy fats, mainly unsaturated, and contains modest amounts of protein and fiber. Despite its richness, pesto can be included in a balanced diet when consumed in moderation.
Health Benefits
- Rich in heart-healthy monounsaturated fats from olive oil, which can help lower LDL cholesterol levels.
- Contains calcium (161 mg per serving), essential for bone health and muscle function.
- Provides vitamin C (3.2 mg per serving), which supports immune function and acts as a powerful antioxidant.
Dietary Considerations
Selection and Storage
Store pesto in an airtight container in the refrigerator and consume within 3-5 days. Freeze small portions to extend freshness for up to 3 months.
Common Questions About Pesto Nutrition
Is pesto high in protein?
Pesto contains about 6.45 grams of protein per 100 grams, which is moderate for a condiment. While it isn't a primary protein source, the nuts and cheese in pesto provide this nutritional benefit in small amounts.
Can I eat pesto on a keto or low-carb diet?
Yes, pesto is suitable for both keto and low-carb diets due to its low carbohydrate content of just 6.45 grams per 100 grams. Its high fat content (38.71 grams) makes it an ideal ingredient for keto-friendly meals.
What are the health benefits or concerns of eating pesto?
Pesto is a good source of healthy fats, primarily from olive oil and nuts, which support heart health. It's also rich in vitamins A and K from basil. However, it is high in sodium (580.65 mg per 100 grams), so individuals watching their salt intake should consume it in moderation.
What is a proper portion size for pesto?
A standard serving size for pesto is about 2 tablespoons (approximately 30 grams), which provides about 116 calories, 1.94 grams of protein, and 11.6 grams of fat. This amount is usually sufficient to flavor a serving of pasta or act as a topping.
How does pesto compare to other sauces like marinara or alfredo?
Pesto is higher in fat (38.71 grams per 100 grams) compared to marinara, which is typically low-fat but higher in carbs. It is lower in calories and dairy content than alfredo sauce but contains more sodium. Pesto provides a nutrient-packed flavor punch with healthy fats, whereas marinara is heart-healthy and alfredo is richer and creamier.
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.
- Mediterranean Diet and Cardiovascular Health: Basil-based FoodsAmerican Journal of Clinical NutritionPeer-reviewed research on the health benefits of foods like pesto within a Mediterranean diet context.
- Dietary Guidelines for Americans 2020-2025: Healthy Fats and HerbsU.S. Department of Health & Human Services and USDAGuidance on incorporating healthy fats and herb-based condiments like pesto into a balanced diet.
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.
