Calorie Chart / Seasoning & Sauces / Pesto sauce
How Many Calories Are in Pesto sauce?
Calculation of the nutritional value & Recommended Dietary Intake of pesto sauce
For g and a calorie requirement of kcal
| Calories 95 kcal | Proteins 1.5 g | Lipids 9.5 g | Carbohydrates 1.1 g |
| 5% | 2% | 14% | 0% |
Health benefits of pesto sauce
Pesto sauce - 100g
Calories 635 kcal
Proteins 10 g
Lipids 63 g
Carbohydrates 7 g
Pesto sauce is a high-calorie condiment – its 635 kcal per 100 g places it among the sauces richest in calories. Those calories come mainly from extra-virgin olive oil and pine nut kernels, which supply heart-friendly monounsaturated fats. Because of this dense calorie profile, a single spoonful can quickly energize an endurance athlete or tip the daily calorie quota of someone on a weight-loss plan. Keeping an eye on calories when you reach for the jar therefore matters.
Beyond calories, pesto delivers interesting micronutrients. Basil contributes vitamin K and beta-carotene, while olive oil offers vitamin E, a recognized antioxidant. Parmigiano cheese enriches the sauce with calcium and phosphorus for bone health, and the nuts add magnesium, zinc, and plant proteins. Some studies even suggest, in a supposed way, that the mix of polyphenols in basil and olive oil could have anti-inflammatory benefits.
The recipe is rooted in Genoa, Italy; the word "pesto" comes from the Genoese verb "pestâ," meaning "to pound," a nod to the mortar traditionally used. Knowing this history may inspire you to make your own and control calories through ingredient choices. Portioning a teaspoon instead of a ladle is the simplest strategy to enjoy flavor while respecting calorie goals.
Tips for incorporating pesto sauce into a balanced diet
To keep calories in check, measure one tablespoon of pesto (about 80 calories) and toss it with a bowl of whole-grain pasta or spiralized zucchini. The starch or vegetable soaks up the aromatic sauce, so you need less, saving calories while maximizing taste.
For a protein-rich yet moderate-calorie plate, brush pesto on a grilled chicken breast or a fillet of salmon just after cooking; you gain flavor without the extra calories of breading or heavy cream sauces. Complete the dish with steamed green beans or a crisp salad.
If you want an even lighter spread, blend two parts pesto with one part fromage blanc 0%. This cuts calories by almost a third yet preserves the basil punch. The mixture doubles as a dip for cherry tomato halves, as a dressing for classic mozzarella and tomato salad, or as a swirl in vegetable soup. Always taste first—because its calories are concentrated, a small dollop often suffices.
Frequently Asked Questions
- How many calories are in pesto sauce?
- There are 635 kcal per 100 g, a figure that makes pesto one of the most concentrated sauces in calories.
- Is pesto sauce lower in calories than mayonnaise?
- Pesto and mayonnaise are both dense in calories, but 100 g of classic mayonnaise averages around 700 kcal, slightly more than pesto. However, pesto calories come with extra vitamins and unsaturated fats.
- What is the best way to reduce calories when adding pesto to pasta?
- Use a measured teaspoon, loosen it with a little cooking water or lemon juice, and add lots of vegetables; you will coat each strand while cutting overall calories.
- Does heating pesto sauce change its calories or nutrients?
- The calories remain the same, but prolonged high heat can degrade heat-sensitive vitamins (especially vitamin K) and dull the fresh flavor; add it off the heat whenever possible.
- Can I freeze pesto without affecting its calories?
- Yes, freezing does not alter calories. Spoon portions into an ice-cube tray, freeze, then transfer to a bag; this also helps you defrost only what you need and manage calories better.
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Information provided by Calorie Menu may contain inaccuracies or errors. It cannot, under any circumstances, substitute medical advice or medication.
