1 serving (50 grams) contains 150 calories, 3.0 grams of protein, 14.0 grams of fat, and 3.0 grams of carbohydrates.
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Nutrition Information
Calories |
709.8 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 66.2 g | 84% | |
| Saturated Fat | 9.5 g | 47% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 709.8 mg | 30% | |
| Total Carbohydrates | 14.2 g | 5% | |
| Dietary Fiber | 4.7 g | 16% | |
| Sugars | 4.7 g | ||
| protein | 14.2 g | 28% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 94.6 mg | 7% | |
| Iron | 2.4 mg | 13% | |
| Potassium | 236.6 mg | 5% | |
* 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 Vegan pesto
Vegan pesto is a plant-based variation of the traditional Italian sauce originating from Genoa, typically made with basil, pine nuts, garlic, olive oil, and nutritional yeast as a substitute for Parmesan cheese. This versatile sauce is packed with flavor and widely used as a condiment, dip, or pasta sauce. Nutritionally, vegan pesto is rich in healthy fats from olive oil and nuts, vitamins such as vitamin E and K, and minerals like magnesium and calcium, depending on the specific ingredients. It is also lower in saturated fats and cholesterol-free compared to its dairy-based counterpart, making it ideal for plant-based eaters or anyone seeking lighter, nutrient-rich alternatives.
Health Benefits
- Rich in healthy monounsaturated fats from olive oil, which support heart health and help reduce LDL cholesterol.
- High in vitamin K from basil, essential for blood clotting and bone health.
- Contains antioxidants like beta-carotene and vitamin E from herbs and olive oil, which combat oxidative stress and support healthy skin.
- Includes magnesium from nuts, a mineral vital for muscle function, energy metabolism, and nerve regulation.
- Nutritional yeast provides a plant-based source of B-vitamins, including B12 in fortified versions, crucial for energy production and red blood cell formation.
Dietary Considerations
Selection and Storage
Store vegan pesto in an airtight container in the refrigerator for up to 5-7 days, covering the surface with olive oil to prevent browning. For longer-term storage, freeze in portioned amounts (e.g., ice cube trays) for up to 3 months.
Common Questions About Vegan pesto Nutrition
Is vegan pesto high in protein?
Vegan pesto is not particularly high in protein compared to other foods; it typically contains around 2-3 grams of protein per 2-tablespoon serving. The protein content comes mainly from nuts or seeds (such as pine nuts or cashews) used in the recipe.
Can I eat vegan pesto on a keto diet?
Yes, vegan pesto can be keto-friendly as it is usually low in carbohydrates, with around 1-2 grams of net carbs per 2-tablespoon serving. Be sure to check the specific recipe or brand to ensure no added sugars or high-carb ingredients are included.
What are the health benefits of vegan pesto?
Vegan pesto is rich in healthy fats from olive oil and nuts or seeds, as well as vitamins and antioxidants from ingredients like basil and garlic. It may support heart health and provide anti-inflammatory benefits, but it is also calorie-dense, so portion control is key.
How much vegan pesto should I use per serving?
A typical serving size of vegan pesto is about 2 tablespoons, which provides around 100-150 calories depending on the recipe. This amount suffices to flavor pasta, vegetables, or sandwiches without adding excessive calories.
How does vegan pesto compare to traditional pesto?
Vegan pesto is similar in flavor to traditional pesto but omits Parmesan cheese, replacing it with ingredients like nutritional yeast or extra nuts for a cheesy, umami flavor. It is slightly lower in protein but suitable for plant-based diets and often contains slightly fewer calories per serving.
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.
- Olive Oil and Health - Mediterranean DietNational Institutes of Health (PubMed)Discusses health benefits of olive oil, commonly used in vegan pesto for its nutritional value.
- Dietary Guidelines for Americans, 2020-2025U.S. Department of AgricultureOffers guidelines on plant-based diets, supporting vegan pesto as a nutrient-dense food option.
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.
