Pesto can be part of a healthy diet, in sensible portions. Classic basil pesto is made from fresh basil, pine nuts, olive oil, garlic and Parmesan, so most of its fat is the unsaturated kind found in olive oil and nuts. But it’s calorie-dense and fairly salty. Shop-bought refrigerated pesto has about 418 calories, 38 g of fat and 603 mg of sodium per 100 g, according to USDA FoodData Central, so a generous pasta serving of 3 to 4 tablespoons can add 200 to 250 calories. A tablespoon or two adds a lot of flavor, though, and homemade pesto lets you control the oil, cheese and salt and add extra herbs or greens.
Pesto nutrition
Per serving of shop-bought refrigerated pesto, from USDA FoodData Central:
| Nutrient | 1 tablespoon (15 g) | 2 tablespoons (30 g) | 100 g |
|---|---|---|---|
| Calories | 63 kcal | 125 kcal | 418 kcal |
| Fat | 5.6 g | 11.3 g | 37.6 g |
| Saturated fat | 1.1 g | 2.1 g | 7.1 g |
| Protein | 1.5 g | 2.9 g | 9.8 g |
| Carbohydrate | 1.5 g | 3 g | 10.1 g |
| Sodium | 90 mg | 181 mg | 603 mg |
Recipes and brands vary. Some jarred pestos replace part of the olive oil with sunflower oil, use cashews instead of pine nuts, or add potato flakes, sugar or cheaper hard cheese. Check the ingredient list if you want a traditional pesto.
What’s good about pesto
Healthy fats
Most of the fat in pesto comes from olive oil and nuts, and it’s mainly unsaturated. Replacing saturated fats such as butter and cream with unsaturated fats helps keep LDL cholesterol in check. A pesto pasta is usually lower in saturated fat than a cream or cheese sauce. Our guide to healthy fats explains the difference.
Flavor in a small amount
Pesto is intensely flavored, so a spoonful can transform plain vegetables, grains, eggs or fish. That can help you eat more vegetables and rely less on salty sauces.
Herbs and nuts
Basil contains vitamin K and plant compounds, and pine nuts provide vitamin E and magnesium. In the small amounts used in pesto, these add a little nutrition, but pesto isn’t a major source of vitamins.
Things to watch
- Calories: at around 60 calories per tablespoon, pesto adds up quickly if you stir in half a jar.
- Salt: two tablespoons of shop-bought pesto contain about 0.45 g of salt. Adults should have no more than 6 g of salt a day, according to the NHS, so pesto is fine in moderation but adds to cheese, bread and other salty foods.
- Allergies: pesto usually contains tree nuts (pine nuts or cashews) and milk (cheese). Nut-free versions use seeds.
- Vitamin K and warfarin: basil, spinach and kale pestos contain vitamin K. You don’t need to avoid them, but if you take warfarin, keep your intake fairly steady, as the US National Institutes of Health advises.
- Vegetarian? Traditional Parmesan is made with animal rennet. Look for vegetarian hard cheese if that matters to you.
Homemade pesto
Making pesto takes 5 minutes in a blender or food processor:
- 1 large bunch (about 40 g) fresh basil leaves
- 30 g (¼ cup) pine nuts, lightly toasted
- 30 g (⅓ cup) Parmesan or vegetarian hard cheese, finely grated
- 1 small garlic clove
- 4 tablespoons extra virgin olive oil
- Juice of ½ lemon
- A pinch of salt and pepper
Blend the basil, nuts, cheese and garlic, then add the oil, lemon and seasoning and pulse until you have the texture you like. Add a splash of water to loosen it instead of more oil.
Ways to make it lighter
- Use half the oil and add a few tablespoons of water or the pasta cooking water.
- Add greens: spinach, kale, arugula or parsley bulk it out with fewer calories.
- Swap the nuts: walnuts, almonds or sunflower seeds work well and are cheaper. Our guide to sunflower seeds covers a nut-free option.
- Use a strong cheese in a smaller amount for flavor with less salt.
Other types of pesto
- Red pesto (pesto rosso): made with sun-dried tomatoes, often with more oil.
- Wild garlic pesto: a spring favorite; see our guide to foraging safely before picking wild garlic.
- Kale or spinach pesto: more greens, milder flavor.
- Vegan pesto: uses nutritional yeast instead of cheese.
Healthy ways to use pesto
- Pasta: use 1 to 2 tablespoons per portion, plus plenty of vegetables such as peas, broccoli, tomatoes or spinach. Our pasta primavera is a good base.
- Chicken or fish: spread a thin layer before baking, as in our pesto chicken bake.
- Roasted vegetables: toss hot vegetables in a spoonful of pesto.
- Eggs: swirl into scrambled eggs or an omelet.
- Dressing: thin with lemon juice and water for salads and grain bowls.
- Sandwiches: use instead of butter or mayonnaise.
- Soup: a spoonful on top of vegetable or bean soup.
Storage
Keep opened jars in the fridge and use within the time on the label, usually 5 to 14 days. Homemade pesto keeps for about 5 days in the fridge in a sealed jar, with a thin layer of oil on top to stop it darkening. It freezes well for up to 3 months; ice cube trays make handy single portions. Don’t store homemade garlic-and-oil mixtures at room temperature.
Common questions
Is pesto good for weight loss?
It can fit, in small amounts. A tablespoon adds plenty of flavor for about 60 calories. Measure it rather than spooning straight from the jar.
Is pesto keto?
Yes. It’s high in fat and low in carbs, at about 1.5 g per tablespoon. Our guide to healthy fats on keto has more.
Is pesto safe in pregnancy?
Pesto made with pasteurized hard cheese such as Parmesan is generally considered fine in pregnancy. Check that shop-bought fresh pesto has been kept chilled and is within its date.
Is fresh pesto healthier than jarred?
Fresh refrigerated or homemade pesto usually has more basil flavor and fewer additives. Nutritionally they can be similar, so check the label for oil type and salt.
This article is general information, not medical advice. Talk to your doctor or a registered dietitian before making big changes to how you eat, especially if you have a health condition, take regular medication, or are pregnant or breastfeeding.
