Pesto
Basil, pine nuts, garlic, cheese and olive oil blended into a rich sauce.
Nutrition per 100 g
Standardised to 100 g of pesto for fair comparison. Typical serving: 30 g — 137 kcal per 30 g serving.
| Nutrient | Per 100 g | Per serving (30 g) | Per 100 kcal |
|---|---|---|---|
| Energy | 457 kcal | 137 kcal | 100 kcal |
| Protein | 10 g | 3 g | 2.2 g |
| Carbohydrate | 5 g | 1.5 g | 1.1 g |
| Fat | 45 g | 13.5 g | 9.9 g |
| Fibre | 2 g | 0.6 g | 0.4 g |
Figures are typical values and vary with variety, preparation and brand.
Micronutrients
Vitamins and minerals per 100 g of pesto, with a typical serving and FDA Daily Value for adults.
| Nutrient | Per 100 g | Per serving (30 g) | % DV |
|---|---|---|---|
| Vitamins | |||
| Vitamin A | 96 µg | 28.8 µg | 11% |
| Vitamin C | 0 mg | 0 mg | 0% |
| Vitamin E | 4.6 mg | 1.4 mg | 31% |
| Vitamin K | 194 µg | 58.2 µg | 162% |
| Thiamin | 0.097 mg | 0.029 mg | 8% |
| Riboflavin | 0.27 mg | 0.081 mg | 21% |
| Niacin | 0.88 mg | 0.26 mg | 6% |
| Vitamin B6 | 0.27 mg | 0.081 mg | 16% |
| Folate | 29 µg | 8.7 µg | 7% |
| Pantothenic acid | 0.28 mg | 0.084 mg | 6% |
| Choline | 13.7 mg | 4.1 mg | 2% |
| Minerals | |||
| Calcium | 166 mg | 49.8 mg | 13% |
| Iron | 0.71 mg | 0.21 mg | 4% |
| Magnesium | 40 mg | 12 mg | 10% |
| Phosphorus | 97 mg | 29.1 mg | 8% |
| Potassium | 195 mg | 58.5 mg | 4% |
| Sodium | 1028 mg | 308 mg | 45% |
| Zinc | 0.68 mg | 0.2 mg | 6% |
| Selenium | 5.5 µg | 1.7 µg | 10% |
| Copper | 0.079 mg | 0.024 mg | 9% |
| Manganese | 0.37 mg | 0.11 mg | 16% |
Source: USDA FoodData Central — Sauce, pesto, CLASSICO, basil pesto, ready-to-serve
% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.
Why eat pesto?
- Turns plain pasta or vegetables into a meal.
- Mostly unsaturated fat from olive oil and nuts.
How to include it
- Stir one spoonful through pasta with the cooking water.
- Thin with lemon juice to stretch it further.
Things to consider
- Very calorie-dense and salty.
- Contains dairy and nuts unless labelled otherwise.
Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.
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