2 tablespoon (medium) of Basil sauce (30 g) has 69 calories. That works out to 230 calories per 100 g. It contains 1.3 g of carbs, 0.8 g of protein, 6.6 g of fat and 0.4 g of fiber. Its 27 µg of Vitamin K covers 23% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.

What is Basil sauce?

Basil sauce is a Mediterranean-style blend of fresh basil, olive oil and garlic. Recipes vary: some are smooth and glossy, while pesto-like versions may also include cheese or nuts, so the name does not point to one fixed recipe.

Its fragrant, leafy flavour and rich texture work well stirred through pasta, spread in a sandwich, or spooned over vegetables and grilled foods. It is commonly served as a condiment or a small dip; you can also use a little on toast or alongside eggs. Basil sauce is rich in fat from the oil and comparatively low in protein, so a small amount can add plenty of flavour. For a lighter meal, thin it with lemon juice or mix it into plain yoghurt.

Basil sauce Nutrition Facts

Selected: 100 g

230

KCAL / 100G

Carbs

4.2g

· 2% DV

Protein

2.6g

· 5% DV

Fat

22g

· 28% DV

Fiber

1.4g

· 5% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 7% · Protein 5% · Fat 88%

Basil sauce Vitamins & Minerals

Vitamins

Vitamin K

90µg · 75% DV

Vitamin A

350µg · 39% DV

Vitamin E

2.8mg · 19% DV

Folate

48µg · 12% DV

Minerals

Manganese

1mg · 43% DV

Sodium

330mg · 14% DV

Calcium

120mg · 12% DV

Magnesium

42mg · 10% DV

How Nutritious Is Basil sauce?

Nutrient density

Medium

40/ 100

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

28/ 100

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.

Basil sauce Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Basil sauce

To burn the 230 calories in 100 g:

🚶

57min

Walking (5 km/h)

🏃

23min

Running (8 km/h)

🚴

31min

Cycling

🏊

27min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Basil 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 Basil sauce Contain Allergens?

No known major allergens

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Basil sauce Good For?

Vegan

✓ 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

Basil sauce Fat Profile

SATURATED

3.1g

MONOUNSATURATED

15.2g

POLYUNSATURATED

2.3g

⚖️

Omega 6:3 ratio 16.2:1

Above the ideal 4:1 (16.2:1).

Compare Basil sauce

🌿vs🧴

Basil sauce vs Hawthorn Vinegar212 kcal more per 100 g

→🌿vs🌯

Basil sauce vs Tantuni20 kcal more per 100 g

→🌿vs🌯

Basil sauce vs Chicken Wrap35 kcal more per 100 g

→🌿vs🍫

Basil sauce vs Protein Bar120 kcal fewer per 100 g

→

Foods Similar to Basil sauce

🧴

Hawthorn Vinegar

18 kcal

🌯

Tantuni

210 kcal

🌯

Chicken Wrap

195 kcal

🍫

Protein Bar

350 kcal

🥟

Cheese Börek

290 kcal

🧇

Waffle

291 kcal

🍟

French Fries

312 kcal

🥟

Fried Sigara Börek

320 kcal

Frequently Asked Questions About Basil sauce

Is basil sauce the same as pesto?

No, basil sauce is not necessarily pesto. Pesto traditionally includes basil, garlic, pine nuts, hard cheese, and olive oil, while basil sauce can be a simpler blend and may leave out nuts or cheese.

What can you use basil sauce for?

Basil sauce works well with pasta, roasted vegetables, sandwiches, pizza, and grilled foods. You can also spoon a little over soup or use it as a dip; its concentrated flavor means a small amount often goes a long way.

How do you make basil sauce at home?

Blend fresh basil leaves with olive oil and garlic to make a basic basil sauce. Add the oil gradually until it reaches the texture you want, and pulse briefly if you prefer visible flecks instead of a completely smooth sauce.

How do you keep basil sauce green?

Limit the basil sauce’s contact with air, which can cause the leaves to oxidize and darken. Store it covered in the refrigerator, and press a thin layer of olive oil over the surface to slow discoloration.

How long does basil sauce last in the fridge?

Homemade basil sauce is best used within a few days when kept covered and refrigerated promptly. For a store-bought jar, follow its after-opening instructions, and discard the sauce if you notice mold, an off smell, or an unusual texture.

Can you freeze basil sauce?

Yes, basil sauce freezes well in small portions. Freeze it in an airtight container or an ice-cube tray, then thaw only what you need in the refrigerator; avoid refreezing sauce once it has thawed.

Should basil sauce be heated before serving?

Usually, basil sauce is stirred into food after cooking rather than boiled. High heat can dull its fresh, aromatic flavor, so mix it into hot pasta or vegetables just before serving.

Can basil sauce be used as a marinade?

Yes, basil sauce can be used as a quick marinade for vegetables, chicken, or fish. Coat the food and refrigerate it while marinating; because the sauce contains fresh herbs, avoid reusing marinade that has touched raw ingredients.

Why does basil sauce taste bitter?

Basil sauce can taste bitter if the leaves are bruised or blended for too long, which may also warm the mixture. Pulse briefly, use fresh leaves, and add olive oil gradually to keep the flavor balanced.

Can you put basil sauce on a sandwich?

Yes, basil sauce makes a flavorful spread for sandwiches and wraps. Use a thin layer with tomato, mozzarella, roasted vegetables, or grilled chicken, and add it shortly before eating so the bread does not become soggy.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026