Pesto : Calories and Nutrition Analyse
How many calories in pesto?

Nutrition Facts
PestoServing size:
standard serving size of pesto (1 oz) change
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
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Amount Per Serving:
100g of pesto contain about 569 calories (kcal).
Calories per:
ounce
| standard serving size, tablespoon
| teaspoon
| cup
| half cup
To give you an idea, a standard serving size of pesto (1 oz) contain about 159 calories.
This is about 8% of the daily caloric intake for an average adult with medium weight and activity level (assuming a 2000 kcal daily intake).
Scroll down for details and nutrition tables.
To visualize how much 159 kcal actually is, keep in mind that the calorie content of pesto is similar to that of, for example:
- 3 apples
- 2 glasses of Coca Cola (220 ml glass)
- 1.5 slices of cheese
- 1.5 slices of bread
- 1 glass of milk
- 8 cubes of sugar
Take a quick look at the tables below for detailed information about pesto nutrition.
100g of Pesto
Nutrition
- Calories569
- Carbs Total6.16 g
- Dietary fiber1 g
- Fat58.52 g
- Protein8.51 g
- Water22.97 g
Vitamins
- Vit B1 (Thiamine)0.078 mg
- Vit B2 (riboflavin)0.124 mg
- Vit B3 (Niacin)0.952 mg
- Vit B60.088 mg
- Vit B9 (Folic acid)0.02 mcg
- Vit C4.2 mg
- Vit E7.78 mg
- Vit K0.111 mg
Minerals
- Potassium201 mg
- Magnessium62 mg
- Calcium203 mg
- Sodium1014 mg
- Iron1.9 mg
Discover the Nutritional Benefits of Pesto
Pesto, a vibrant and flavorful sauce originating from Italy, is not only a culinary delight but also a nutritional powerhouse. Traditionally made from basil, garlic, pine nuts, Parmesan cheese, and olive oil, pesto adds a burst of flavor to pasta, sandwiches, and salads. But beyond its taste, pesto offers a range of health benefits, thanks to its nutrient-rich ingredients. Let's dive into the pesto calories, pesto nutrition, and the balance of protein, fat, and carbs in pesto.
Caloric Content and Nutritional Profile
With 569 calories per 100 grams, pesto is a calorie-dense sauce, primarily due to its high fat content. However, these are mostly healthy fats derived from olive oil and pine nuts, which are beneficial for heart health. The breakdown of its nutritional content is as follows:
- Carbohydrates: 6.16g - Pesto is relatively low in carbs, making it a suitable option for low-carb diets.
- Fiber: 1g - Although not a high source of fiber, pesto does contribute to your daily intake.
- Fat: 58.52g - The fats in pesto are primarily unsaturated, which are known to improve cholesterol levels.
- Protein: 8.51g - Pesto provides a moderate amount of protein, essential for muscle repair and growth.
- Sugar: 0.71g - It contains a minimal amount of sugar.
Vitamins and Minerals
Pesto is also a good source of various vitamins and minerals, contributing to its overall nutritional value:
- Calcium: 203mg - Important for bone health and muscle function.
- Iron: 1.9mg - Essential for blood production and oxygen transport.
- Magnesium: 62mg - Plays a role in over 300 enzyme reactions in the human body.
- Vitamin C: 4.2mg - Necessary for the growth, development, and repair of all body tissues.
- Vitamin E: 7.78mg - An antioxidant that helps protect your cells from damage.
- Vitamin K: 111mcg - Key for blood clotting and bone metabolism.
The Role of Pesto in a Healthy Diet
Despite its high calorie and fat content, pesto can be part of a healthy diet when consumed in moderation. The healthy fats in pesto, particularly from olive oil, are associated with a lower risk of heart disease. Additionally, the nuts and basil in pesto provide antioxidants, which can protect against inflammation and disease.
When incorporating pesto into your diet, consider pairing it with whole-grain pasta, vegetables, or lean proteins to balance your meal. Also, be mindful of portion sizes, as the calories can add up quickly.
Conclusion
Pesto offers more than just flavor; it's a nutrient-dense sauce that can enhance your meals both nutritionally and gastronomically. By understanding the pesto calories, nutrition, and its balance of protein, fat, and carbs, you can enjoy this delicious sauce while maintaining a healthy and balanced diet. Remember, moderation is key to reaping the benefits of pesto without overindulging.
How many calories are there in 1, 2, 3, or 5 servings of pesto?
- Standard serving size of pesto (1 oz)159 kcal
- Tablespoon of pesto (15g)85 kcal
- Teaspoon of pesto (5g)28 kcal
- Cup of pesto (240g)1366 kcal
- Half cup of pesto (120g)683 kcal
- Ounce (oz) of pesto161 kcal
- Half of medium size servings of pesto79.5 kcal
- Small size serving of pesto (22g)127.2 kcal
- Big size pesto (36g)206.7 kcal
- Two medium size servings of pesto318 kcal
- Three medium size servings of pesto477 kcal
- Four medium size servings of pesto636 kcal
- Five medium size servings of pesto795 kcal

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