Sauce, pesto, ready-to-serve, refrigerated
Whole food · Soups, Sauces, and Gravies
Photo: Wikipedia
This is a vibrant, ready-to-use green sauce, primarily made from basil, pine nuts, Parmesan, and olive oil. It has a rich, oily texture and a bold, savory flavor profile that is simultaneously herbaceous, nutty, and salty. Nutritionally, it's a calorie-dense powerhouse, with its energy coming almost entirely from healthy fats.
Calorie split: 9% protein · 10% carbs · 81% fat
↓ Full nutrition💚 Why it's loved
People adore pesto for its ability to instantly transform a plain dish—like pasta, chicken, or vegetables—into something aromatic and complex. It's a beloved staple of Italian cuisine, representing a fresh, no-cook sauce that celebrates simple, high-quality ingredients.
⚠️ Watch-outs & how to enjoy it better
Its high calorie and fat content, while mostly healthy, can be a concern for those monitoring intake. The cheese and nuts are common allergens, and the garlic and oil can cause digestive discomfort for some. To counteract, use it as a flavor accent rather than a main sauce, toss with a large volume of vegetables or whole-grain pasta, and ensure the rest of the meal is lean and fiber-rich.
Key benefits
- Rich in heart-healthy monounsaturated fats from olive oil
- Good source of plant-based protein from nuts and cheese
- Contains antioxidants from fresh basil and garlic
- Provides a quick, intense flavor boost to simple dishes
- Can be a source of calcium from the Parmesan cheese
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Traditional Genovese pesto must be made with a marble mortar and wooden pestle to gently crush the ingredients and release their oils without generating heat, which can alter the flavor.
Full nutrition (USDA data · scales with serving)
| Water | 39.0 g |
| Energy | 418 kcal |
| Energy | 1749 kj |
| Protein | 9.8 g |
| Total lipid (fat) | 37.6 g |
| Ash | 3.5 g |
| Carbohydrate, by difference | 10.1 g |
| Fiber, total dietary | 1.8 g |
| Total Sugars | 6.3 g |
| Sucrose | 0.00 g |
| Glucose | 0.23 g |
| Fructose | 0.00 g |
| Lactose | 5.9 g |
| Maltose | 0.00 g |
| Galactose | 0.15 g |
| Starch | 2.2 g |
| Calcium, Ca | 306 mg |
| Iron, Fe | 0.57 mg |
| Magnesium, Mg | 47.0 mg |
| Phosphorus, P | 273 mg |
| Potassium, K | 560 mg |
| Sodium, Na | 603 mg |
| Zinc, Zn | 1.3 mg |
| Copper, Cu | 0.08 mg |
| Manganese, Mn | 0.59 mg |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.17 mg |
| Riboflavin | 0.72 mg |
| Niacin | 0.52 mg |
| Pantothenic acid | 1.7 mg |
| Vitamin B-6 | 0.13 mg |
| Folate, total | 16.0 ug |
| Folate, food | 16.0 ug |
| Vitamin A, RAE | 77.0 ug |
| Carotene, beta | 919 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 16.0 ug |
| Vitamin A, IU | 1544 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 1242 ug |
| Vitamin E (alpha-tocopherol) | 7.3 mg |
| Tocopherol, beta | 0.00 mg |
| Tocopherol, gamma | 7.0 mg |
| Tocopherol, delta | 0.19 mg |
| Tocotrienol, alpha | 0.00 mg |
| Tocotrienol, beta | 0.00 mg |
| Tocotrienol, gamma | 0.00 mg |
| Tocotrienol, delta | 0.00 mg |
| Vitamin K (phylloquinone) | 151 ug |
| Vitamin K (Dihydrophylloquinone) | 0.00 ug |
| Vitamin K (Menaquinone-4) | 0.00 ug |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 7.1 g |
| SFA 4:0 | 0.12 g |
| SFA 6:0 | 0.10 g |
| SFA 8:0 | 0.06 g |
| SFA 10:0 | 0.15 g |
| SFA 12:0 | 0.18 g |
| SFA 14:0 | 0.58 g |
| SFA 15:0 | 0.07 g |
| SFA 16:0 | 4.2 g |
| SFA 17:0 | 0.05 g |
| SFA 18:0 | 1.3 g |
| SFA 20:0 | 0.17 g |
| SFA 22:0 | 0.07 g |
| SFA 24:0 | 0.04 g |
| Fatty acids, total monounsaturated | 22.2 g |
| MUFA 14:1 | 0.06 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.31 g |
| MUFA 16:1 c | 0.29 g |
| MUFA 17:1 | 0.04 g |
| MUFA 18:1 | 21.4 g |
| MUFA 18:1 c | 21.3 g |
| MUFA 20:1 | 0.29 g |
| MUFA 22:1 | 0.00 g |
| MUFA 22:1 c | 0.00 g |
| MUFA 24:1 c | 0.02 g |
| Fatty acids, total polyunsaturated | 6.5 g |
| PUFA 18:2 | 4.9 g |
| PUFA 18:2 n-6 c,c | 4.8 g |
| PUFA 18:2 CLAs | 0.04 g |
| PUFA 18:3 | 1.5 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 1.3 g |
| PUFA 18:3 n-6 c,c,c | 0.06 g |
| PUFA 18:3i | 0.21 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:2 n-6 c,c | 0.02 g |
| PUFA 20:3 | 0.01 g |
| PUFA 20:3 n-3 | 0.00 g |
| PUFA 20:3 n-6 | 0.01 g |
| PUFA 20:4 | 0.10 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:4 | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Fatty acids, total trans | 0.40 g |
| Fatty acids, total trans-monoenoic | 0.14 g |
| TFA 16:1 t | 0.02 g |
| TFA 18:1 t | 0.12 g |
| TFA 22:1 t | 0.00 g |
| TFA 18:2 t not further defined | 0.06 g |
| Fatty acids, total trans-polyenoic | 0.26 g |
Amino acid profile (per 100g)
Estimated from Sauce, homemade, white, medium — USDA does not publish this profile for Sauce.
| Tryptophan | 0.04 g |
| Threonine | 0.14 g |
| Isoleucine | 0.19 g |
| Leucine | 0.30 g |
| Lysine | 0.24 g |
| Methionine | 0.08 g |
| Cystine | 0.03 g |
| Phenylalanine | 0.15 g |
| Tyrosine | 0.15 g |
| Valine | 0.20 g |
| Arginine | 0.11 g |
| Histidine | 0.08 g |
| Alanine | 0.10 g |
| Aspartic acid | 0.23 g |
| Glutamic acid | 0.64 g |
| Glycine | 0.07 g |
| Proline | 0.30 g |
| Serine | 0.17 g |
FAQ
Why is my store-bought pesto so oily?
Olive oil is a primary ingredient and acts as a preservative. Separation is natural; simply stir it well before using to recombine the oil with the basil and cheese paste.
Can I freeze pesto?
Yes, pesto freezes exceptionally well. The best method is to portion it into ice cube trays, freeze until solid, then transfer the cubes to a freezer bag. This allows you to thaw just what you need.
Is pesto gluten-free?
Traditional pesto is gluten-free. However, always check the label on ready-to-serve products, as some brands may add thickeners or use facilities that process gluten-containing grains.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 4.18 kcal/g · 9% calories from protein · 1.8 g fiber · 6.3 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 1.08 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.