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Green pesto sauce Calories
Aromatic sauce made with basil, olive oil, pine nuts, and parmesan
In season: Spring · Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 tablespoon (medium) of Green pesto sauce (30 g) has 126 calories. That works out to 420 calories per 100 g. It contains 1.8 g of carbs, 1.9 g of protein, 12.4 g of fat and 0.5 g of fiber. Its 14.4 µg of Vitamin K covers 12% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Green pesto sauce Nutrition Facts
Selected: 2 tablespoon (medium) · 30 g
126
KCAL / 30G
Carbs
1.8g
· 1% DV
Protein
1.9g
· 4% DV
Fat
12.4g
· 16% DV
Fiber
0.5g
· 2% 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%
Green pesto sauce nutrition facts table · 2 tablespoon (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 126 kcal | |
| Total fat | 12.4 g | 16% |
| Saturated fat | 2.13 g | 11% |
| Trans fat | 0 g | |
| Sodium | 249 mg | 11% |
| Total carbohydrate | 1.8 g | 1% |
| Fiber | 0.5 g | 2% |
| Protein | 1.9 g | 4% |
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 2 Tablespoons of Green pesto sauce?
| Serving | Amount | Calories |
|---|---|---|
| 2 tablespoon (medium) | 30 g | 126 kcal |
| 1 tablespoon (small) | 15 g | 63 kcal |
| 1 serving (small) | 20 g | 84 kcal |
| 1 ounce (medium) | 28 g | 118 kcal |
| 1 serving (large) | 40 g | 168 kcal |
| 3 tablespoon (large) | 45 g | 189 kcal |
| 1 pack (jumbo) | 90 g | 378 kcal |
| 100 g | 100 g | 420 kcal |
| 1 cup (large) | 240 g | 1008 kcal |
Calculated from 420 calories per 100 g.
Frequently Asked Questions About Green pesto sauce
What is green pesto sauce made of?
Green pesto sauce is traditionally made with basil, olive oil, pine nuts, Parmesan, garlic, and salt. Recipes vary: some use other hard cheeses or nuts, but basil gives the sauce its characteristic fresh, herbal flavor.
How do you use green pesto sauce?
Green pesto sauce works as a pasta sauce, sandwich spread, pizza topping, or finishing sauce for vegetables and soups. Add a little at a time because its flavor is concentrated, and stir it into hot dishes near the end of cooking.
How do you make green pesto sauce at home?
To make green pesto sauce, blend basil, pine nuts, Parmesan, garlic, and olive oil until combined but still slightly textured. Add the oil gradually, and avoid over-blending so the basil stays aromatic rather than turning into a completely smooth paste.
How should you store green pesto sauce after opening?
Keep opened green pesto sauce refrigerated in a tightly sealed container. Use a clean spoon each time, and press the sauce level before adding a thin layer of olive oil over the surface to reduce contact with air.
Can you freeze green pesto sauce?
Yes, green pesto sauce freezes well in small portions. Freeze it in an airtight container or an ice-cube tray, then transfer the portions to a freezer bag. Thaw it in the refrigerator and stir before using, since the texture may separate slightly.
Why does green pesto sauce turn brown?
Green pesto sauce can turn brown when basil is exposed to air or prolonged heat. To slow the color change, cover the surface with olive oil, refrigerate it promptly, and stir it into hot food after cooking rather than simmering it.
What is the difference between green and red pesto sauce?
Green pesto sauce gets its color and herbal flavor from basil, while red pesto sauce commonly uses sun-dried tomatoes or roasted red peppers. Red pesto tends to taste sweeter and more savory; the exact ingredients vary by recipe.
Do you heat green pesto sauce before adding it to pasta?
No, green pesto sauce does not need to be cooked separately. Toss it with freshly cooked pasta off the heat, adding a splash of pasta water to help it coat the noodles without dulling the basil aroma.
What can you use instead of pine nuts in green pesto sauce?
Walnuts, almonds, or sunflower seeds can replace pine nuts in green pesto sauce. Each changes the flavor and texture: walnuts taste more pronounced, while sunflower seeds offer a milder option. Toasting the substitute lightly can deepen its flavor.
Can green pesto sauce be used as a marinade?
Yes, green pesto sauce can coat chicken, fish, or vegetables before roasting or grilling. Its oil and herbs add flavor, but wipe off excess sauce before high-heat cooking because the cheese and garlic can brown quickly.
Green pesto sauce Vitamins & Minerals
Vitamins
Vitamin K
14.4µg · 12% DV
Vitamin A
93µg · 10% DV
B12
0.21µg · 9% DV
Vitamin E
1.17mg · 8% DV
Minerals
Sodium
249mg · 11% DV
Copper
0.07mg · 8% DV
Calcium
63mg · 6% DV
Phosphorus
38mg · 5% DV
Potassium ⭐
54mg · 2% DV
Green pesto sauce Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Green pesto sauce
To burn the 126 calories in 2 tablespoon (medium) (30 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 Green pesto sauce?
Green pesto sauce comes from Liguria in north-western Italy, where it is traditionally made by crushing basil with olive oil, pine nuts and Parmesan; garlic is also common. Its vivid herbal aroma is balanced by the cheese’s savoury taste, while the oil gives it a smooth, rich texture.
Toss it with pasta, spread it in a sandwich, or spoon a little over roasted vegetables, grilled fish or chicken. It is flavourful and energy-dense, with most of its calories coming from fat: a 30 g serving is usually enough to season a dish. For a lighter coating on pasta, loosen the sauce with a splash of cooking water rather than adding more oil.
How Nutritious Is Green 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 Green 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 Green pesto sauce Contain Allergens?
Contains these allergens:
Which Diets Is Green 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
Green pesto sauce Fat Profile
SATURATED
2.13g
MONOUNSATURATED
8.25g
POLYUNSATURATED
0.96g
Omega 6:3 ratio 9:1
Above the ideal 4:1 (9:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.