Cratox AI
Pesto sauce - nutritional information
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Pesto sauce

🔥 580 Calories
💪 8.6g Protein
⚡ 5.7g Carbohydrates
🥑 59.2g Fat

At a glance

A fast summary built from the current nutrition profile per 100g.

Category
Condiments & Sauces
Pesto sauce
Energy density
Dense
580 kcal per 100g
Macro energy profile
Fat-led
6% Protein · 4% Carbohydrates · 90% Fat
Glycemic profile
No GI data
No GI data
Notable signals
Very high in vitamin EVery high in vitamin KHigh in fatHigh in sodiumLow in sugar

Nutritional Information

580
kcal/100g
Protein
8.6g
Carbohydrates
5.7g
Fat
59.2g

About Pesto sauce

Pesto sauce is a traditional Italian condiment originating from Genoa, made from fresh basil leaves, garlic, pine nuts, Parmesan cheese, and olive oil. This vibrant green sauce has gained popularity worldwide due to its rich flavor and versatility. Traditionally, pesto is used in pasta dishes, but it can also enhance sandwiches, salads, and even grilled vegetables, making it a staple in various cuisines. Nutritionally, pesto sauce is high in healthy fats primarily from olive oil, which is known for its heart-healthy properties. This sauce provides a moderate amount of protein and is low in carbohydrates, making it suitable for low-carb diets. With 580 calories per 100 grams, it is energy-dense, offering essential nutrients like vitamins and minerals, along with antioxidants from basil. Its rich flavor profile makes it a delightful addition to numerous dishes, providing both taste and nutrition.

Health Benefits

Supports heart health due to high levels of monounsaturated fats from olive oil.
Rich in antioxidants from basil, which may help reduce inflammation.
Contains vitamin K, important for bone health.
Provides healthy fats that can promote satiety and aid in weight management.
May improve digestion due to the presence of garlic.
Offers a source of protein, aiding in muscle repair and growth.
Can enhance nutrient absorption when paired with vegetables.
Supports brain health due to omega-3 fatty acids in pine nuts.
Contains calcium, essential for maintaining strong bones.
Can be a flavorful way to increase vegetable intake when used as a dip or spread.

Recommended Food Pairings

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Pasta - Pesto is traditionally used with pasta, complementing its texture and flavor.
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Grilled Chicken - The sauce enhances grilled chicken dishes, adding moisture and flavor.
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Caprese Salad - Drizzling pesto over mozzarella and tomatoes elevates this classic salad.
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Roasted Vegetables - Tossing roasted veggies in pesto adds a rich taste and nutritional boost.
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Pizza - Using pesto as a base sauce on pizza introduces a unique flavor profile.

How to Consume

Serving size
2 tablespoons (30g)
Frequency
2-3 times per week
  • •Use as a topping for grilled meats or fish for added flavor.
  • •Mix with olive oil for a dressing on salads.
  • •Spread on sandwiches for a herby twist.
  • •Blend with yogurt to create a creamy dip.
  • •Add to soups for enhanced flavor and nutrition.

Selection & Storage

How to choose:

  • ✓Select pesto with fresh basil leaves visible for the best flavor.
  • ✓Check for quality olive oil as the main ingredient.
  • ✓Look for products without preservatives or artificial additives.
  • ✓Smell for a fresh, herby aroma indicating freshness.
Storage
Store in a cool, dark place or refrigerate after opening to maintain freshness. Keep in an airtight container.
Shelf life
5-7 days refrigerated, 3 months frozen

Warnings & Contraindications

  • ⚠️Individuals allergic to nuts should avoid pesto containing pine nuts.
  • ⚠️Those with sensitivities to garlic may need to limit intake.
  • ⚠️People on low-fat diets should consume in moderation due to high-fat content.
  • ⚠️Excessive consumption may lead to high caloric intake, impacting weight.
  • ⚠️Be cautious about sodium levels if on a low-sodium diet.

Frequently Asked Questions

How many calories does Pesto sauce have?

Pesto sauce contains approximately 580 calories per 100 grams. This energy-dense condiment is primarily composed of healthy fats from olive oil and pine nuts, making it a flavorful addition to a variety of dishes.

Is Pesto sauce healthy?

Yes, pesto sauce can be considered healthy when consumed in moderation. It is rich in healthy fats, antioxidants, vitamins, and minerals, particularly vitamin K. However, due to its calorie density, portion control is essential for those monitoring their caloric intake.

How should Pesto sauce be stored?

Pesto sauce should be stored in an airtight container in the refrigerator, where it can last for about 5-7 days. For longer storage, pesto can be frozen in ice cube trays and then transferred to a zip-top bag, lasting up to 3 months.

What are the benefits of eating Pesto sauce?

Eating pesto sauce provides numerous health benefits, including support for heart health due to its healthy fats, antioxidant properties from basil, and essential nutrients like vitamin K and protein that contribute to overall well-being.

How much Pesto sauce can I eat per day?

A recommended serving of pesto sauce is about 2 tablespoons (30g). Consuming this amount 2-3 times per week is suggested, but individual dietary needs may vary, so it's best to adjust based on personal health goals.

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