Calories in Pesto: Nutritional facts (Carbs, Fiber, Protein, Fat) for Pesto Types

One small bowl of basil pesto (244g) contains 1408 calories. One bowl (240g) of Calabrese pesto contains 720 calories. One bowl (240g) of Trapanese pesto contains 521 calories. One bowl of Sicilian pesto contains 1152 calories. One small bowl of sun-dried tomato pesto contains 1159 calories.

One tablespoon (16g) of basil pesto contains 92 calories. One tablespoon (15g) of Calabrese pesto contains 45 calories. One tablespoon (16g) of Trapanese pesto contains 34 calories. One tablespoon (17g) of Sicilian pesto (Pesto Rosso) contains 72 calories. One tablespoon (15g) of sun-dried tomato pesto contains 73 calories.

Barilla Traditional Basil Pesto contains 50 calories per tablespoon (15g). Filippo Berio Classic Pesto contains 280 calories per 1/4 cup (60g). Classico Traditional Basil Pesto contains 230 calories per 1/4 cup (62g). Trader Joe's Genova Pesto contains 260 calories per 1/4 cup (56g). Rana Basil Pesto contains 330 calories per 1/4 cup (60g). 

Pesto offers several health benefits from nutrient-rich ingredients, including:

• Rich in Healthy Fats: Pesto is high in monounsaturated fats, mainly from olive oil and nuts (like pine nuts). Consumption of olive oil is associated with a lower risk of mortality (Guasch-Ferré, M. et al., 2022, Consumption of Olive Oil and Risk of Total and Cause-Specific Mortality Among U.S. Adults), and nut consumption is linked to reduced risk of ischemic heart disease and stroke (Afshin, A. et al., 2019, Consumption of nuts and legumes and risk of incident ischemic heart disease, stroke, and diabetes: a systematic review and meta-analysis).
• Source of Antioxidants: Ingredients like basil, garlic, and extra virgin olive oil contribute antioxidants. Basil contains phytochemicals with antioxidant properties (Yahya, H., 2022, Ocimum basilicum: A review on phytochemical and pharmacological studies). Garlic exhibits antioxidant effects in human studies (Ansary, J. et al., 2020, Potential Health Benefit of Garlic Based on Human Intervention Studies: A Brief Overview), and olive oil's phenolic compounds possess antioxidant activities (Servili, M. et al., 2014, Phenolic compounds in olive oil: antioxidant, health and organoleptic activities according to their chemical structure).
• Cardiovascular Support: The combination of healthy fats from olive oil and potential effects of garlic contribute to cardiovascular health. Garlic consumption has been shown to lower blood pressure in hypertensive individuals (Ried, K., 2020, Garlic lowers blood pressure in hypertensive subjects, improves arterial stiffness and gut microbiota: A review and meta-analysis).
• Provides Vitamins and Minerals: Pesto contains essential vitamins and minerals. Vitamin K, abundant in basil, plays a role in bone health, and adequate intake is associated with a lower risk of fractures (Hao, G. et al., 2017, Vitamin K intake and the risk of fractures: A meta-analysis). Vitamin E from nuts and oil acts as a key antioxidant (Traber, M. G., 2014, Vitamin E regulatory mechanisms). Parmesan cheese contributes calcium, essential for bone structure.
• Potential Anti-inflammatory Effects: Compounds found in olive oil, basil, and garlic possess anti-inflammatory properties. Olive oil consumption has been linked to improvements in markers of inflammation (Schwingshackl, L. et al., 2014, Effects of Olive Oil on Markers of Inflammation and Endothelial Function—A Systematic Review and Meta-Analysis). Garlic also demonstrates anti-inflammatory potential (Ansary, J. et al., 2020, Potential Health Benefit of Garlic Based on Human Intervention Studies: A Brief Overview).

Despite the benefits, pesto has downsides to consider, such as:

• High in Calories and Fat: Due to significant amounts of olive oil, nuts, and cheese, pesto is calorie-dense. High dietary energy density is a factor in weight management (Pérez-Escamilla, R. et al., 2012, Dietary energy density and body weight regulation: a review of the evidence). As an alternative, consider using pesto sparingly or making versions with less oil, perhaps substituting some with water or broth.
• High in Sodium: Store-bought pesto, and some homemade versions, high in sodium from salt and cheese. Reducing dietary sodium intake is associated with lower blood pressure (Graudal, N. A. et al., 2020, Effects of low sodium diet versus high sodium diet on blood pressure, renin, aldosterone, catecholamines, cholesterol, and triglyceride). Look for lower-sodium options or control salt when making pesto at home. The Dietary Guidelines for Americans recommend limiting sodium to less than 2,300mg per day.
• Contains Allergens: Traditional pesto contains tree nuts (pine nuts) and dairy (Parmesan cheese), which are common allergens. Pine nut allergy underestimated but significant (Rubira, N. et al., 2019, Pine nut allergy: A review of a frequently underestimated problem), and cow's milk allergy is prevalent (Flom, J. D., & Sicherer, S. H., 2019, Epidemiology of Cow’s Milk Allergy). Individuals with these allergies must avoid traditional pesto.
• Potential for Contamination: Fresh pesto, especially if improperly handled or stored, can harbor pathogenic bacteria like Listeria monocytogenes (Parisi, A. et al., 2021, Occurrence of Listeria monocytogenes in Pesto Sauce and Other Ready-to-Eat Foods Marketed in Italy) or spoilage bacteria like Bacillus cereus (Carlin, F. et al., 2000, Spoilage of pasteurized pesto sauces by Bacillus cereus). Proper refrigeration and adherence to expiration dates are crucial.

Yes, pesto is good for overall health when consumed in moderation as part of a balanced diet. The primary ingredients contribute significantly to the health profile. The base of extra virgin olive oil provides heart-healthy monounsaturated fats, particularly oleic acid, which studies suggest can help lower LDL ("bad") cholesterol, raise HDL ("good") cholesterol, and possess anti-inflammatory properties, benefiting cardiovascular health (Hu, F.B. et al., 2024, Monounsaturated Fatty Acids and Risk of Cardiovascular Disease). Basil and garlic are sources of antioxidants that combat oxidative stress and may offer anti-inflammatory and antimicrobial benefits, potentially supporting immune function. Pine nuts (or other nuts used) add further healthy fats, some protein, fiber, and micronutrients like Vitamin E, contributing to satiety and potentially aiding cognitive function. Parmesan cheese adds calcium for bone health, though it also contributes saturated fat and sodium. These components may support heart health, digestive health (garlic's prebiotic properties), and provide protective antioxidant effects.

Pesto is not considered a primary food for weight loss because of its high calorie and fat density, Healthy fats and protein from nuts can contribute to satiety, potentially helping to control overall calorie intake, but the sheer number of calories in a serving (150-200 calories for just two tablespoons) means it must be used sparingly within a calorie-controlled diet. Consuming pesto in large quantities can easily lead to excess calorie intake and hinders weight loss efforts. 

A reasonable amount of pesto to consume in a day is one to two tablespoons (16g to 32g). The Dietary Guidelines for Americans recommend limiting saturated fat intake to less than 10% of daily calories and sodium intake to less than 2,300mg per day. Treating pesto as a condiment in these portion sizes helps align with these broader health recommendations.

Eating more than a few tablespoons, roughly 3-4 tablespoons (48g-64g), of pesto per day is considered the maximum reasonable amount for most individuals. Consuming pesto in quantities larger than this can make it difficult to stay within daily recommended limits for calories, saturated fat, and particularly sodium, especially when considering intake from other foods throughout the day. High sodium intake, often found in pesto, is linked to elevated blood pressure and increased cardiovascular risk (He, F.J. & MacGregor, G.A., 2020, Sodium and health—concordance and controversy). Sticking to the standard serving size of 1-2 tablespoons helps avoid overconsumption of these components and prevents pesto from displacing other nutrient-dense foods in the diet.

The calorie content of pesto depends on the specific type and ingredients, the amounts of oil, nuts, and cheese used. Traditional Pesto alla Genovese has the highest calorie count, ranging from 260 to 350 calories per quarter cup, due to the reliance on generous amounts of olive oil, pine nuts, and hard cheeses. Options like Pesto Rosso (Sun-Dried Tomato) and Pesto Calabrese have fewer calories if the vegetables (tomatoes, peppers) displace some of the higher-calorie oil or nuts. Pestos incorporating ricotta, like Pesto alla Siciliana, are also lower in calories than oil-heavy versions. Pesto alla Trapanese, using almonds and fresh tomatoes, is one of the lowest-calorie options, particularly if made with minimal or no cheese, falling between 150 and 250 calories per quarter cup. Vegan and nut-free versions have calorie counts largely determined by the oil content and any nut/seed substitutes used.

Pesto, specifically Pesto alla Genovese, originates from Genoa, the capital city of the Liguria region in northwestern Italy. The name derives from the Italian verb pestare, meaning "to pound" or "to crush," referencing the traditional method of preparation using a marble mortar and wooden pestle. The sauce is believed to have evolved from older crushed garlic sauces like Roman moretum or the medieval Ligurian agliata (a garlic and walnut paste). The modern form of pesto, incorporating basil (which became abundant in Liguria), pine nuts, crushed garlic, coarse salt, hard cheeses like Parmigiano-Reggiano and Pecorino Sardo, all blended with extra virgin olive oil, likely emerged in the mid-19th century. The first published recipe for Pesto alla Genovese is often attributed to Giovanni Battista Ratto in his 1863 work La Cuciniera Genovese. Traditionally served with specific Ligurian pasta shapes like trofie or trenette, often accompanied by potatoes and green beans boiled in the same water, pesto has since become one of Italy's most famous culinary exports, adapted globally with various ingredients and used on pasta, pizza, sandwiches, and more.