How Many Calories in Pesto? Nutrition Facts & Macros
100 grams of basil pesto has 372 calories
Protein 4.2g · Carbs 6.9g · Fat 36.4g
Basil pesto has 372 calories per 100g — a calorie-dense Italian sauce made from basil, olive oil, pine nuts, Parmesan, and garlic. Outstanding vitamin K (193.8µg = 161% DV) from basil. Very high in healthy fats (36.4g, mostly mono- and polyunsaturated from olive oil and pine nuts). Good vitamin E (4.61mg) and vitamin A (96µg). High sodium (1028mg) — use measured portions. A little goes a long way for flavor.
1556 kJ · per 100g · Water: 49.16 g
Calorie Calculator: Pesto
100 g Pesto contains 372 kcal
Calories by Portion Size
| Portion | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 tablespoon (15g) | 56 kcal | 0.6g | 1g | 5.5g |
| ¼ cup (60g) | 223 kcal | 2.5g | 4.2g | 21.8g |
| 100 grams | 372 kcal | 4.2g | 6.9g | 36.4g |
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Pesto — Nutrition Facts
| Pesto | per 100g |
|---|---|
| Calories | 372 kcal |
| Protein | 4.16 g |
| Fat | 36.38 g |
| Carbs | 6.93 g |
| Fiber | 2.1 g |
| Sugar | 2.6 g |
| Sodium | 1028 mg |
| Potassium | 195 mg |
| Magnesium | 40 mg |
| Phosphorus | 97 mg |
| Vitamin C | 0 mg |
| Vitamin B6 | 0.267 mg |
| Folate | 29 mcg |
| Water | 49.16 g |
Source: USDA FoodData Central (FDC ID: 171582) · Data verified April 2026
Variations
On pasta
The classic use — toss 2-3 tablespoons (30-45g, 112-167 kcal) with hot drained pasta. Trofie, trenette, or linguine are traditional Ligurian choices. Add a splash of pasta water to emulsify. Top with extra Parmesan and pine nuts. Never heat pesto directly — add to just-cooked pasta off the heat to preserve the fresh basil flavor.
As spread or dip
Spread thin on sandwiches, bruschetta, or crostini — 1 tablespoon (15g, 56 kcal) per slice. Mix with Greek yogurt (1:1 ratio) for a lighter dip at ~190 kcal per 100g instead of 372. Also great swirled into hummus or mixed with cream cheese for stuffed peppers.
On grilled chicken or fish
Top grilled chicken breast or fish with 1-2 tablespoons (15-30g, 56-112 kcal) of pesto for instant flavor. Also works as a marinade before grilling — coat the protein and let it rest 30 minutes. The oils keep the meat moist. Pesto chicken with roasted vegetables is a complete high-protein meal at ~400 kcal.
Dietary Perspectives
For Weight Loss
Pesto is calorie-dense at 372 kcal/100g — portion control is critical. Use 1 tablespoon (15g, 56 kcal) as a flavor booster, not a main ingredient. Dilute with pasta water or Greek yogurt for volume without the calories. Compare: 2 tbsp pesto (112 kcal) vs 100g marinara (50 kcal). The fat content satisfies, but measure it — free-pouring adds hundreds of hidden calories.
For Athletic Performance
Pesto is a quick calorie source for athletes needing to hit high energy targets — 56 kcal per tablespoon from healthy fats. Outstanding vitamin K (193.8µg) supports bone metabolism and blood clotting. Good vitamin E (4.61mg) as an antioxidant for recovery. Use on post-workout meals with pasta and chicken for a calorie-dense recovery plate. The sodium (1028mg/100g) is actually beneficial during high-sweat training.
For Keto
Pesto is keto-friendly — only 4.8g net carbs per 100g (6.9g minus 2.1g fiber) with 36.4g fat. A 2-tablespoon serving (30g) = just 1.4g net carbs and 11g fat — perfect keto macros. Use generously on grilled meats, zucchini noodles, or as a salad dressing. Check store-bought brands for added sugars or starches. Homemade is ideal for keto — you control the ingredients.
Frequently Asked Questions
How many calories are in pesto?
100g of basil pesto has 372 calories — 6.9g carbs (2.1g fiber), 36.4g fat, 4.2g protein. One tablespoon (~15g) = 56 calories. The calories come primarily from olive oil and pine nuts. Homemade pesto varies but is typically similar.
Is pesto healthy?
In moderation, yes — outstanding vitamin K (193.8µg = 161% DV) from basil, good vitamin E (4.61mg), and healthy fats (olive oil + pine nuts). However, it's calorie-dense (372 kcal/100g) and high in sodium (1028mg). Use it as a flavor booster in small portions (1-2 tablespoons) rather than a main ingredient.
How much pesto per serving?
A typical pasta serving uses 2-3 tablespoons (30-45g) of pesto = 112-167 calories from pesto alone. For a lighter dish, 1 tablespoon (15g, 56 kcal) spread thin works well on sandwiches, grilled vegetables, or as a salad dressing base.
Is pesto better than other pasta sauces?
Pesto is much more calorie-dense than tomato-based sauces (marinara ~50 kcal/100g vs pesto 372 kcal) but provides more nutrients (vitamin K, E, healthy fats). It has less sugar than many jar sauces. The key is portion control — you need less pesto for the same flavor impact.
What is traditional pesto made of?
Authentic Genovese pesto (pesto alla genovese) has 7 ingredients: fresh basil (Genovese DOP), extra virgin olive oil, pine nuts, Parmigiano-Reggiano, Pecorino Fiore Sardo, garlic, and coarse salt. No cooking — raw ingredients ground in a marble mortar with a wooden pestle ('pesto' = pounded).
Can you make pesto without pine nuts?
Yes — common substitutes: walnuts (slightly bitter, lower cost), cashews (creamier), almonds (milder), sunflower seeds (nut-free). Each changes flavor slightly and affects the fat profile. Walnut pesto is a popular alternative that's also rich in omega-3s.
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