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Arugula pesto sauce Calories
Herbaceous pesto sauce made with arugula, olive oil, nuts, and cheese
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 tablespoon (medium) of Arugula pesto sauce (16 g) has 74 calories. That works out to 465 calories per 100 g. It contains 1.1 g of carbs, 1.2 g of protein, 7.6 g of fat and 0.3 g of fiber. Its 18.9 µg of Vitamin K covers 16% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Arugula pesto sauce Nutrition Facts
Selected: 1 tablespoon (medium) · 16 g
74
KCAL / 16G
Carbs
1.1g
· 0% DV
Protein
1.2g
· 2% DV
Fat
7.6g
· 10% DV
Fiber
0.3g
· 1% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 6% · Protein 6% · Fat 88%
Arugula pesto sauce nutrition facts table · 1 tablespoon (medium) (16 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 74 kcal | |
| Total fat | 7.6 g | 10% |
| Saturated fat | 1.3 g | 7% |
| Trans fat | 0 g | |
| Sodium | 99 mg | 4% |
| Total carbohydrate | 1.1 g | 0% |
| Fiber | 0.3 g | 1% |
| Protein | 1.2 g | 2% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Tablespoon of Arugula pesto sauce?
| Serving | Amount | Calories |
|---|---|---|
| 1 tablespoon (medium) | 16 g | 74 kcal |
| 1 teaspoon (small) | 5 g | 23 kcal |
| 1 serving (small) | 30 g | 140 kcal |
| 2 tablespoon (double) | 32 g | 149 kcal |
| 1 serving (medium) | 50 g | 233 kcal |
| 0.25 cup (quarter) | 60 g | 279 kcal |
| 1 serving (large) | 80 g | 372 kcal |
| 100 g | 100 g | 465 kcal |
| ½ cup (half) | 120 g | 558 kcal |
Calculated from 465 calories per 100 g.
Frequently Asked Questions About Arugula pesto sauce
What does arugula pesto sauce taste like?
Arugula pesto sauce tastes peppery and herbaceous, with richness from olive oil, nuts, and cheese. Its bite can be stronger than basil pesto, so use a smaller amount at first if you prefer a milder sauce.
How do you make arugula pesto sauce?
Blend fresh arugula with olive oil, nuts, cheese, and usually garlic until the mixture reaches your preferred texture. For a brighter flavor, add a little lemon juice; pulse rather than blend continuously if you want a less uniform texture.
Can you use arugula pesto sauce instead of basil pesto?
Yes, arugula pesto sauce can replace basil pesto in many recipes, including pasta, sandwiches, and pizza. It brings a more peppery, assertive flavor, so start with less and add more after tasting.
How do you keep arugula pesto sauce from turning brown?
Limit air exposure to help arugula pesto sauce keep its bright color. Transfer it promptly to an airtight container, smooth the surface, and cover it with a thin layer of olive oil before refrigerating.
Can you freeze arugula pesto sauce?
Yes, arugula pesto sauce freezes well in small portions. Seal it in a freezer-safe container, leaving a little room for expansion, and thaw a portion in the refrigerator. Stir it well after thawing because the oil may separate.
What nuts work best in arugula pesto sauce?
Pine nuts are a classic choice for arugula pesto sauce, but walnuts, almonds, or cashews also work. Toasting the nuts lightly can deepen their flavor; let them cool before blending so they do not warm the greens.
Should arugula pesto sauce be cooked?
Arugula pesto sauce does not need to be cooked. Stir it into hot pasta after draining, or spread it on food just before serving; prolonged heating can dull its fresh herbal flavor.
What can you serve with arugula pesto sauce?
Arugula pesto sauce pairs well with roasted vegetables, grilled chicken, fish, and crusty bread. Its peppery flavor also complements mild cheeses and creamy dishes, where a spoonful adds freshness without needing a separate garnish.
How do you use arugula pesto sauce on a sandwich?
Spread a thin layer of arugula pesto sauce on the bread, then add fillings such as grilled vegetables, chicken, or mozzarella. Use it in place of mayonnaise or mustard, but keep the layer modest so it does not overpower the other ingredients.
Can you make arugula pesto sauce without pine nuts?
Yes, arugula pesto sauce does not require pine nuts. Swap in walnuts, almonds, or sunflower seeds, or leave the nuts out and adjust the olive oil for texture. The flavor will change slightly with each substitute.
Arugula pesto sauce Vitamins & Minerals
Vitamins
Vitamin K
18.88µg · 16% DV
Vitamin E
1.14mg · 8% DV
Vitamin A
29.6µg · 3% DV
Biotin
0.8µg · 3% DV
Minerals
Sodium
99mg · 4% DV
Phosphorus
28mg · 4% DV
Copper
0.03mg · 3% DV
Manganese
0.07mg · 3% DV
Potassium ⭐
38mg · 1% DV
Arugula pesto sauce Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Arugula pesto sauce
To burn the 74 calories in 1 tablespoon (medium) (16 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Arugula pesto sauce?
Arugula pesto sauce is a peppery variation on Italian pesto, made by blending arugula with olive oil, nuts and cheese. It has a vivid, slightly bitter herbal flavour and a thick, oily texture. Unlike classic Ligurian pesto, which is usually based on basil, this version lets the sharpness of the leaves come through.
Toss it with pasta, spread it in a sandwich, or spoon it over roasted vegetables, eggs or grilled fish. It is also an easy flavour boost for toast. The sauce is energy-dense and rich in fat, with comparatively little protein, so a small spoonful often goes a long way; loosen it with a splash of pasta water or lemon juice for a lighter coating.
How Nutritious Is Arugula pesto sauce?
Nutrient density
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Low
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Arugula pesto sauce Processed?
NOVA 3
Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Arugula pesto sauce Contain Allergens?
Contains these allergens:
Which Diets Is Arugula pesto sauce Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Arugula pesto sauce Fat Profile
SATURATED
1.3g
MONOUNSATURATED
4.54g
POLYUNSATURATED
1.06g
Omega 6:3 ratio 13.3:1
Above the ideal 4:1 (13.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.