Calories in Pesto
Pesto is a flavorful sauce originating from Italy, traditionally made with fresh basil, garlic, pine nuts, olive oil, and Parmesan cheese. It is high in healthy monounsaturated fats and antioxidants but calorie-dense due to the oil and nut content.
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Common Variations
| Variation | Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 1 tbsp (15g) | 1 tbsp (15g) | 80 | 2.7g | 0.8g | 7.5g |
| 100 g | 100 g | 534 | 18.1g | 5.1g | 50g |
| 1 serving (30 g) | 1 serving (30 g) | 160 | 5.4g | 1.5g | 15g |
Health Benefits
Rich in heart-healthy monounsaturated fats from olive oil.
Provides powerful antioxidants like lutein and zeaxanthin from fresh basil.
Contains essential minerals such as manganese and vitamin E from pine nuts and oil.
Nutrition Tips
- Use sparingly as a flavor enhancer due to its high calorie density.
- Opt for versions made with extra virgin olive oil for better heart-healthy fat quality.
- Homemade pesto allows you to control sodium levels and the quality of ingredients.
- Pair with whole-grain pasta or roasted vegetables to increase the overall fiber content of your meal.
- Store with a thin layer of olive oil on top to prevent the basil from oxidizing and turning brown.
GAYA Tracking Tip
When logging pesto, specify if it's store-bought or homemade, as oil content varies significantly. For the most accurate photo log, show the amount of sauce separately or on a spoon before mixing it into pasta.
Frequently Asked Questions
Is pesto keto-friendly?+
Yes, pesto is generally keto-friendly because it is high in fat and low in net carbohydrates. However, always check labels for added sugars or fillers in commercial brands.
Why is pesto so high in calories?+
Pesto is calorie-dense primarily because of its two main ingredients: olive oil and pine nuts, both of which are concentrated sources of healthy fats. A small amount provides significant energy.
Can I make pesto lower in calories?+
Yes, you can reduce calories by substituting some oil with vegetable broth or lemon juice, or by increasing the ratio of basil and greens while reducing nuts and cheese.
Track Pesto calories with just a photo
Snap a photo of your food — GAYA calculates calories, protein, carbs, and fat in seconds.
Download GAYA