2 tablespoon (medium) of Pesto Sauce (30 g) has 126 calories. That works out to 420 calories per 100 g. It contains 1.8 g of carbs, 1.5 g of protein, 12.6 g of fat and 0.6 g of fiber. Its 18 µg of Vitamin K covers 15% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.

What is Pesto Sauce?

Pesto sauce comes from Liguria in north-western Italy and is closely associated with Genoa. The classic version is made by crushing basil with olive oil, pine nuts, garlic and hard cheese. It has a vivid green colour, a fragrant, fresh-herb flavour and a thick texture that may retain a little bite from the nuts and leaves.

In Italy, it is most famously tossed with pasta, often loosened with a little pasta water; it also works as a spread for sandwiches or a topping for vegetables. Elsewhere, it can add a quick burst of flavour to toast, grains or roasted vegetables. Pesto sauce is rich in fat and energy, with comparatively little protein, so a spoonful can go a long way. Pair it with tomatoes or simply prepared vegetables for a balanced plate.

Pesto Sauce Nutrition Facts

Selected: 100 g

420

KCAL / 100G

Carbs

· 2% DV

Protein

· 10% DV

Fat

42g

· 54% DV

Fiber

· 7% DV

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

Calories come from: Carbs 6% · Protein 5% · Fat 89%

Pesto Sauce Vitamins & Minerals

Vitamins

Vitamin K

60µg · 50% DV

Vitamin A

350µg · 39% DV

Vitamin E

3.5mg · 23% DV

B12

0.5µg · 21% DV

Minerals

Manganese

1mg · 43% DV

Sodium

900mg · 39% DV

Calcium

180mg · 18% DV

Phosphorus

110mg · 16% DV

How Nutritious Is Pesto 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

18/ 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.

Pesto 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 Pesto Sauce

To burn the 420 calories in 100 g:

🚶

104min

Walking (5 km/h)

🏃

43min

Running (8 km/h)

🚴

57min

Cycling

🏊

49min

Swimming

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

Is 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 Pesto Sauce Contain Allergens?

Contains these allergens:

Gluten free

Dairy yes

Eggs free

Peanuts free

Tree nuts yes

Fish free

Soy free

Sesame free

Which Diets Is Pesto Sauce Good For?

Vegan

— Not suitable

Vegetarian

✓ Suitable

Gluten-Free

— Not suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

— Not suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

— Not suitable

Low FODMAP

— Not suitable

Pesto Sauce Fat Profile

SATURATED

7.5g

MONOUNSATURATED

28g

POLYUNSATURATED

⚖️

Omega 6:3 ratio 6.5:1

Above the ideal 4:1 (6.5:1).

Compare Pesto Sauce

🌿vs🧴

Pesto Sauce vs Hawthorn Vinegar402 kcal more per 100 g

→🌿vs🌯

Pesto Sauce vs Tantuni210 kcal more per 100 g

→🌿vs🌯

Pesto Sauce vs Chicken Wrap225 kcal more per 100 g

→🌿vs🍫

Pesto Sauce vs Protein Bar70 kcal more per 100 g

→

Foods Similar to Pesto 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 Pesto Sauce

What is pesto sauce made of?

Classic pesto sauce is made with fresh basil, olive oil, pine nuts, garlic, and Parmesan; some traditional versions also include Pecorino. The original basil pesto comes from Genoa, Italy, while shop-bought and regional versions may use different ingredients.

How do you use pesto sauce with pasta?

Toss pesto sauce with freshly cooked pasta after taking it off the heat. Stir in a little pasta water to loosen the sauce and help it coat the noodles; prolonged cooking can dull the fresh basil flavor.

Does pesto sauce need to be cooked?

No, pesto sauce does not need to be cooked. It is usually stirred into hot pasta or spooned over cooked food just before serving, since boiling can diminish the basil aroma and make the sauce taste less fresh.

How long does pesto sauce last after opening?

Opened pesto sauce should be refrigerated in a tightly sealed container and used within the time stated on its label. Keeping the surface covered with a thin layer of olive oil can reduce air exposure, but it does not replace refrigeration.

Can you freeze pesto sauce?

Yes, pesto sauce freezes well in small portions. Freeze it in an airtight container or ice-cube tray, then thaw only what you need in the refrigerator; freezing may slightly change its texture, and thawed pesto should not be refrozen.

Why does pesto sauce taste bitter?

Pesto sauce can taste bitter if basil is over-processed, olive oil is blended at high speed for too long, or the pine nuts are stale. Pulse the ingredients briefly and use fresh nuts to keep the flavor balanced.

What does pesto sauce go with besides pasta?

Pesto sauce works well on sandwiches, pizza, roasted vegetables, grilled chicken, and in soups or salad dressings. Its flavor is concentrated, so start with a small spoonful and add more to suit the dish.

What is the difference between green pesto and red pesto sauce?

Green pesto is typically based on basil, while red pesto sauce usually gets its color and deeper flavor from sun-dried tomatoes or roasted red peppers. Recipes vary, so the ingredients and taste can differ between jars.

Can you make pesto sauce without pine nuts?

Yes, you can make pesto sauce without pine nuts by using walnuts, almonds, or sunflower seeds. Each substitute changes the flavor and texture; walnuts taste especially distinct, so add them gradually and adjust to taste.

How do you keep pesto sauce from turning brown?

To slow browning, put pesto sauce in an airtight container, smooth the surface, and cover it with a thin layer of olive oil before refrigerating. Basil darkens when exposed to air, so keep the container closed between uses.

Have another question about Pesto Sauce?

Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.

Scan calories with your camera

Instant AI nutrition analysis

Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026