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Pesto

Pesto — Nutrients, Health Benefits, And Shopping Tips

Pesto photo

Listonic Team

September 4, 2024

Pesto is a vibrant and flavorful sauce commonly made from basil, nuts, and Parmesan. Explore how to choose or make healthier pesto with fresh ingredients, learn about its nutritional benefits, and discover storage tips to keep it vibrant and tasty.
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Pesto nutrients

Check the detailed nutritional values of pesto, including information such as calories, fats, carbohydrates, and proteins per 100 grams of the product.

Nutrition facts

Amount per 100 g

Calories

🔥 458 kcal

Nutrition per: 100 g% Daily Value*
Carbs5 g1.82%
Fiber2 g7.14%
Sugars0 g-
Glycemic Index15 -
Protein8 g16%
Sodium730 mg31.74%
Total Fat46 g58.97%

*The % of Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Among other things, here's what makes pesto stand out:

15

🟢 Low Glycemic Index

5 g

⬇️ Low Carb Content

Pesto facts & tips

😋
Pesto, originating from Genoa, Italy, traditionally includes crushed garlic, basil, and European pine nuts.
📦
Store pesto in the refrigerator in an airtight container and use within five to seven days. For longer storage, freeze pesto in ice cube trays, then transfer to a freezer bag, and use within three months.

Health benefits

Explore how pesto, made with fresh basil, garlic, olive oil, and nuts, can be a flavorful and nutrient-rich sauce that adds healthy fats, antioxidants, and vitamins to your meals, supporting a balanced diet and contributing to overall well-being.
  • Rich in healthy fats from olive oil and pine nuts, which support heart health, provide energy, and improve nutrient absorption.
  • Contains antioxidants from basil and garlic, which help protect the body from free radicals and reduce inflammation.
  • High in vitamins and minerals such as Vitamin A, Vitamin K, calcium, and iron, which support overall health and well-being.
  • Supports heart health due to its ingredients like olive oil and nuts, which help lower bad cholesterol levels and improve blood pressure.
  • Promotes digestive health from garlic, which has prebiotic properties and supports a healthy gut microbiome.
  • Flavorful and versatile, making it easy to enhance the nutritional value of various dishes like pasta, sandwiches, and vegetables.

Health risks

Acknowledge the potential risks and concerns linked to pesto.
  • High fat content due to ingredients like olive oil, nuts, and cheese, which can raise cholesterol levels and increase the risk of heart disease when consumed in large quantities.
  • High calorie content which can contribute to weight gain if consumed frequently or in large portions, especially when paired with high-calorie foods like pasta.
  • High sodium content particularly in commercial varieties, which can contribute to hypertension and increased cardiovascular risks.
  • Potential for allergic reactions particularly in individuals allergic to nuts, cheese, or basil, causing symptoms like itching, swelling, or difficulty breathing.
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How to choose pesto

Quality pesto should have a vibrant green color and a fresh, herbaceous aroma, indicating it is made with fresh basil. The texture should be creamy but with some granularity to show it hasn't been overly processed. The oil should be well-emulsified with the other ingredients.

Avoid pesto that has separated, with oil pooling on the surface, or has turned a darker green or brown color, as these changes can suggest oxidation or age. Pesto that smells sour or rancid should also be avoided, as it will negatively impact its flavor.

How to choose pesto
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How to store pesto

Pesto should be stored in the refrigerator in an airtight container. Refrigeration maintains its flavor and prevents spoilage for up to a week. Adding a thin layer of olive oil on top can help preserve its vibrant green color.

Exposure to air can cause pesto to oxidize and lose its freshness. Avoid leaving it uncovered or using dirty utensils, as this can introduce bacteria. Always use a clean spoon to scoop out the desired amount and reseal the container promptly.

✅ Extra Tip

To preserve pesto for longer periods, consider freezing it in ice cube trays, allowing you to thaw small portions as needed without exposing the entire batch to air.

How long does it last?

Pesto can last for 1-2 weeks in the refrigerator once opened. For longer storage, pesto can be frozen for up to 6 months. Ensure it is stored in an airtight container to maintain its flavor and quality.

What to do with leftovers?

Leftover pesto can be used in a variety of flavorful dishes. Toss it with pasta for a quick and easy meal, or spread it on sandwiches, wraps, or pizzas for a burst of herby flavor. Pesto is also great when mixed into a vinaigrette for salads, adding a fresh and aromatic touch.

Use pesto as a marinade for grilled meats, fish, or vegetables, where its flavors infuse the ingredients as they cook. If you have a lot of pesto, consider making a batch of pesto butter by mixing it with softened butter, perfect for spreading on bread or topping grilled dishes. Pesto can also be stirred into a risotto or quinoa for added richness, or used as a dipping sauce for breadsticks, vegetables, or shrimp. For a quick snack, mix pesto with cream cheese for a savory spread, or drizzle it over roasted vegetables for a burst of flavor.

👨‍⚕️️  Medical disclaimer

The content on this website is for informational purposes only. No material on this site is intended to be a substitute for professional medical advice, diagnosis or treatment.

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