Blended into pesto or green sauces
Pesto is a vibrant, uncooked Italian sauce traditionally made by blending fresh basil leaves, pine nuts, garlic, Parmesan cheese, and extra virgin olive oil into a smooth paste. Originating from Genoa in the Liguria region of Italy, it is now a global culinary staple used to flavor pasta, sandwiches, and more.
🍽️ Nutrition at a glance
Pesto is a high-fat, calorie-dense sauce, primarily due to its generous use of olive oil and cheese, providing healthy monounsaturated fats and a good amount of protein from nuts and dairy. A typical serving is calorie-rich, offering around 200-250 kcal, with significant amounts of vitamin K, manganese, and antioxidants from the basil.
Nutrition breakdown
| Calories | 210 kcal |
| Protein | 4 g |
| Carbs | 2 g |
| Fat | 21 g |
| Fiber | 1 g |
| Sugar | 0 g |
| Sodium | 320 mg |
| Vitamin K | 120 mcg |
| Manganese | 0.5 mg |
| Calcium | 100 mg |
| Iron | 1.2 mg |
| Vitamin E | 2.5 mg |
| Magnesium | 30 mg |
| Phosphorus | 80 mg |
| Copper | 0.3 mg |
Per 2 tablespoons (30 g) · estimated, varies by recipe
💡 What's interesting
Culturally, pesto is a protected culinary tradition in Italy, with strict guidelines for 'Pesto Genovese' to preserve its authentic character. Nutritionally, the combination of olive oil and fresh herbs makes it a source of potent anti-inflammatory compounds and heart-healthy fats.
