Over the years, I have changed my mind about pesto. I used to worry that because it was so delicious, it couldn't possibly be good for me. I also knew it was made with high-calorie ingredients like olive oil and nuts, so too much of the deliciousness must be bad...right? Well, I'm happy to say I'm a pesto convert and a huge pesto lover now.
But before you dive into a bowl of pesto pasta, let me break down more information about pesto nutrition, what's in pesto, how to make it healthier at home and if you can enjoy it if you want to lose weight (spoiler, yes!).
Pesto is typically made with basil, pine nuts, olive oil, Parmesan cheese and garlic. It's a super-flavorful sauce that can be made with different herbs and nuts and without cheese to accommodate vegan or dairy-free diets.
You'll want to be mindful of the sodium content. Some jars have more than 500mg per serving and the 2020-2025 Dietary Guidelines recommend you eat no more than 2,300mg per day. It would be hard to stay within those guidelines if you get more than 20% of your sodium from pesto.
Most of the fat in pesto is coming from oil and nuts, so you're getting the heart-healthy kind. There is some saturated fat in pesto too, thanks to the cheese, but not a lot.
You might also not use a 1/4 cup on everything (that serving size is fairly generous for a rich and flavorful sauce like pesto). I find on pizza, I can spread pesto nice and thin. If you're worried about the sodium and calories in pesto, try using a little less than 1/4 cup. Try starting with 1 to 2 tablespoons and see if you want to add more. Thinning out your pesto sauce with some starchy pasta water is also a great way to coat your noodles while using a bit less pesto, and still getting a very creamy sauce.
Is Pesto OK for Weight Loss?
I'm a true believer that any food can fit into your diet, even if you're trying to lose weight. Pesto is flavorful and bright and can liven up vegetables, pizza, potatoes and pasta. It's also high in healthy fats, which help keep you satisfied. Fat may be higher in calories, but it also takes longer to digest (read: satisfying) and allows your body to absorb fat-soluble vitamins, A, D, E and K.
You might not want to douse everything you eat with pesto, but you wouldn't want to do that with any food. Variety and moderation are important. Pesto can be a healthier replacement for cream-based sauces since it's made with olive oil and nuts. Try for a veggie-packed dinner or for a high-protein breakfast.
Store-Bought vs. Homemade
Using store-bought pesto can be a time saver for busy weeknights. You'll want to check labels and see how much sodium there is, and also which oils and nuts they're using. I find the flavor of refrigerated pesto to be a little bit brighter and closer to homemade, but the shelf-stable pesto is also delicious and nice to have on hand (Pro tip: Freeze your pesto to help it last longer).
Making your own allows you to control the salt levels and also have fun with herbs, nuts and different flavors. You can also make vegan pesto (with cashews and nutritional yeast) or try our dairy-free Avocado Pesto, which is super creamy. I love whipping up pesto in the summertime when we have basil growing; otherwise, I usually rely on store-bought. If you don't have basil growing at your house it may not be that much cheaper to make your own. Fresh herbs, pine nuts and Parmesan cheese are all pricey ingredients.
The Bottom Line
Pesto is higher in calories than some sauces but it's also made with super-healthy ingredients, like basil, olive oil and nuts. I find it's a great way to add more flavor to pasta dishes and even vegetables and proteins. Making it your own can be flavorful, but store-bought pestos have saved me on plenty of busy nights. If you're buying pesto at the store, check the sodium levels and ingredients to find a brand you like.
Most of the fat in pesto is coming from oil and nuts, so you're getting the heart-healthy kind. There is some saturated fat in pesto too, thanks to the cheese, but not a lot. You might also not use a 1/4 cup on everything (that serving size is fairly generous for a rich and flavorful sauce like pesto).
Because its ingredients include olive oil, nuts, and cheese, pesto can be high in calories and fat. However, the fat is primarily unsaturated and may have heart health benefits. Pesto is also full of antioxidants that can help protect your cells from damage.
On its own, pesto is a healthy ingredient, especially if made fresh and contains good quality olive oil. It's a fairly unprocessed sauce, but it can have levels of salt that are verging on high, so a healthier option is to go for 'low-salt' varieties.
While homemade and store-bought pesto sauces can vary in nutrition facts, pesto is generally a rich source of healthy fats. Because it is made with nutritious ingredients, pesto can be consumed as part of a balanced diet.
First, since traditional pesto contains nuts, someone with a nut allergy must avoid traditionally prepared recipes. Luckily, there's an easy workaround using recipes without nuts. Second, store-bought pesto may or may not contain extras you may not want to eat.
As long as it forms part of a diverse diet with plenty of vegetables, fibre, and moderate levels of protein and dairy, there's absolutely no need to worry about pesto being bad for you. It's packed full of nutrients and healthy fats, which are needed in a well-balanced diet.
As you would expect, pesto's wider variety of ingredients means it does slightly better in the vitamin and mineral stakes. Pesto outsmarts tomato sauce in many of these, but the pasta sauce still provides a sizeable chunk of your recommended daily targets.
Both homemade and shop-bought pesto sauces have their advantages. If convenience is your top priority, then store-bought pesto is right for you, but if freshness is your main concern, then nothing can compete with making pesto yourself.
While some foods scream ultra processed (ready meals, doughnuts, cookies, we're looking at you), others are much more surprising – and often marketed as healthy options. Energy bars, pesto, almond milk and protein drinks are all ultra processed foods, to name a few.
You'll want to be mindful of the sodium content. Some jars have more than 500mg per serving and the 2020-2025 Dietary Guidelines recommend you eat no more than 2,300mg per day. It would be hard to stay within those guidelines if you get more than 20% of your sodium from pesto.
green leafy vegetables, such as spinach, kale, and collards. nuts like almonds and walnuts. fatty fish like salmon, mackerel, tuna, and sardines. fruits such as strawberries, blueberries, cherries, and oranges.
Good news! The weeds in the garden can contribute to this delicious pesto that provides nourishing phyto-nutrients to support our liver health. This pesto goes well on crackers, in pasta dishes, or with vegetable sticks.
Pesto will last in the fridge for up to 2 weeks. If you've stored it in the freezer, it will last for 6 months. When you're ready to use frozen pesto, thaw it overnight in the fridge or place the container of pesto in a bowl of warm water for a quicker thawing time.
When you compare our pesto to classic Hellmann's Real Mayonnaise, there is no doubt that ours is lower in fat and calories, higher in nutrients, and, we think, a lot tastier too! Hellmann's Real Mayonnaise contains over 700 calories per 100g, while our sauces generally clock in around half of that. So, 1-0 to pesto.
The Bottom Line. Pesto is higher in calories than some sauces but it's also made with super-healthy ingredients, like basil, olive oil and nuts. I find it's a great way to add more flavor to pasta dishes and even vegetables and proteins.
pesto and alfredo sauce are less nutrient dense than tomato sauce. however, it's your food, and it's just sauce, so I would do what you feel like and not worry too much about it. eating a balanced diet it general is more important than worrying about the “health" value of specific foods.
Introduction: My name is Neely Ledner, I am a bright, determined, beautiful, adventurous, adventurous, spotless, calm person who loves writing and wants to share my knowledge and understanding with you.
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