Pisto

Vegetable

Item Rating: 81/100

1 serving (200 grams) contains 150 calories, 3.0 grams of protein, 8.0 grams of fat, and 15.0 grams of carbohydrates.

Nutrition Information

1 cup (235.3g)

Calories		176.5
% Daily Value*
Total Fat		9.4 g	12%
	Saturated Fat	1.2 g	6%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		352.9 mg	15%
Total Carbohydrates		17.6 g	6%
	Dietary Fiber	4.7 g	16%
	Sugars	7.1 g
protein		3.5 g	7%
Vitamin D		0 mcg	0%
Calcium		47.1 mg	3%
Iron		1.2 mg	6%
Potassium		470.6 mg	10%

* 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

Fat: 84 cal (50.1%)

Protein: 14 cal (8.3%)

Carbs: 70 cal (41.7%)

About Pisto

Pisto is a traditional Spanish dish originating from the La Mancha region, similar to ratatouille. Made with a medley of sautéed vegetables like tomatoes, peppers, zucchini, onions, and eggplant, it is often prepared with olive oil and seasoned with garlic and herbs. This dish is naturally low in calories (75 per serving) and provides a balanced mix of macronutrients, including 1.5g of protein, 7.5g of carbohydrates, and 4g of healthy fats. Pisto is also a good source of dietary fiber (2g) and contains essential micronutrients such as calcium, iron, vitamin C, and antioxidants from its vegetable components. It is widely enjoyed as a light main course or side dish in Mediterranean cuisine.

Health Benefits

• Rich in vitamin C (10mg), which supports immune system function and promotes healthy skin.
• Contains dietary fiber (2g), aiding in digestive health and supporting a healthy gut microbiome.
• Low in calories and healthy fats due to the use of olive oil, which contributes monounsaturated fats that can support heart health.
• Provides iron (0.5mg), essential for red blood cell production and oxygen transport in the body.
• Includes antioxidants from tomatoes and peppers that help reduce inflammation and protect against cellular damage.

Dietary Considerations

Allergens: None known

Suitable for: Vegetarian, vegan, mediterranean diet, gluten-free

Not suitable for: Low-fodmap diet (depending on onion content), nightshade-sensitive diet

Selection and Storage

Store pisto in an airtight container in the refrigerator for up to 3 days. Reheat gently on the stovetop to preserve its texture and flavor.

Common Questions About Pisto Nutrition

Is Pisto high in protein?

Pisto contains 1.5 grams of protein per 100-gram serving, making it a food with relatively low protein content. While it is not a significant source of protein, it can be paired with protein-rich foods like legumes, eggs, or lean meats to create a more balanced meal.

Can I eat Pisto on a keto diet?

Pisto contains 7.5 grams of carbohydrates per 100 grams, which may be considered moderate for a keto diet. Depending on your daily carb limit, you could incorporate Pisto in controlled portions, but it should not be a main dietary focus for strict keto plans.

What are the health benefits of Pisto?

Pisto is packed with vegetables like tomatoes, zucchini, and peppers, which provide vitamins, antioxidants, and fiber. Its 2 grams of fiber per serving can aid digestion, and its low calorie count (75 per 100 grams) makes it a great addition to weight management diets. However, watch for sodium content if you follow a low-sodium diet.

How much Pisto should I eat per serving?

A recommended portion size for Pisto is around 150-200 grams, depending on your dietary needs. This serving provides approximately 112-150 calories, offering a flavorful and healthy side dish or light main meal when paired with additional protein sources.

How does Pisto compare to Ratatouille?

Pisto and Ratatouille are both vegetable-based dishes, but Pisto typically includes olive oil and is often cooked slower, making it richer in flavor. Ratatouille may have slightly less fat depending on preparation. Both are nutrient-rich options, but Pisto tends to be more Mediterranean in style, with bolder flavors from olive oil and herbs.

Data Sources & Scientific References