Basil Pesto is a favorite condiment for pasta dishes, pizzas, and sandwiches. One ounce (28 grams) of basil pesto contains an average of 90 calories.

Aside from being a tasty addition to your recipe, basil pesto also contains some great nutritional value. It is packed with essential vitamins and minerals that your body needs to stay healthy. Basil pesto is made from basil leaves, olive oil, pine nuts, garlic, and Parmesan cheese, which all contribute to the nutritional value of the condiment.

In this article, we'll discuss the nutritional content of basil pesto, the health benefits of the condiment, and how to make it at home.

Calories in Basil Pesto

Basil pesto is a high-calorie condiment. One ounce (28 grams) of basil pesto contains around 90 calories. So, if you are counting calories, you may want to watch your portion size when adding basil pesto to your meals. The calorie content may vary depending on the recipe or brand of the basil pesto. Some recipes may have more or less olive oil, nuts, or cheese, which can affect the total calorie count.

Total Fat in Basil Pesto

Basil pesto is high in fat, particularly monounsaturated and polyunsaturated fats. One ounce (28 grams) of basil pesto typically contains around 9 grams of fat. Most of the fat in basil pesto comes from olive oil, pine nuts, and Parmesan cheese. While it's true that these fats are healthy, it's still important to watch your portion sizes if you're trying to manage your weight.

Protein in Basil Pesto

While basil pesto is not a significant source of protein, it still contains around 2 grams of protein per one ounce (28 grams) serving. The protein in basil pesto comes from the nuts and cheese used to make it.

Carbohydrates in Basil Pesto

Basil pesto is low in carbohydrates, containing roughly 1 gram of carbohydrates per one ounce (28 grams) serving. Most of the carbohydrates in basil pesto come from the basil leaves used to make it. Most of the nutritional content of basil pesto comes from the fats and proteins it contains, rather than carbohydrates.

Vitamins and Minerals in Basil Pesto

Basil pesto is a good source of vitamins and minerals, particularly vitamin A, vitamin C, and calcium. Vitamin A is important for vision and immune function, while vitamin C is necessary for the production of collagen and to maintain a healthy immune system. Calcium, on the other hand, is important for building healthy bones and teeth.

Health Benefits of Basil Pesto

Aside from being a delicious condiment, basil pesto also has some potential health benefits, particularly due to its high nutritional content. Basil, the primary ingredient in basil pesto, has been shown to have anti-inflammatory and antioxidant properties. Both olive oil and pine nuts are sources of healthy fats that can help lower cholesterol levels and reduce the risk of heart disease. However, it's important to watch portion sizes if you're trying to manage your calorie intake, as basil pesto is high in calories and fat. It's also worth noting that store-bought pestos may contain preservatives and additional sodium, so it's always a healthier option to make your own at home.

Ways to Use Basil Pesto

Basil pesto is a versatile condiment that can be used in a variety of ways. It can be mixed with pasta, spread on sandwiches or pizzas, or used as a dip for vegetables. You can also use basil pesto as a marinade for meats or seafood or add it to a salad dressing for extra flavor. The possibilities are endless!

How to Make Basil Pesto

Making your own basil pesto is easy and allows you to control what goes into it. To make basil pesto at home, you will need fresh basil leaves, olive oil, pine nuts, garlic, and Parmesan cheese. Simply blend all of the ingredients together in a food processor or blender until you get a smooth and creamy consistency. You can adjust the amount of each ingredient to suit your preferences.

Store-Bought vs Homemade Basil Pesto

While store-bought basil pesto is convenient, making your own at home allows you to control the ingredients in your recipe. Store-bought basil pesto may contain preservatives and additives to increase shelf life, as well as additional sodium to enhance flavor. When making your own basil pesto, you can adjust the ingredients to suit your nutritional needs and preferences.

Healthy Alternatives to Basil Pesto

If you're looking for a lower calorie, low-fat alternative to basil pesto, there are several options available. One option is to make a basil sauce using low-fat Greek yogurt or sour cream instead of olive oil and cheese. You can also use avocado as a base for your pesto to increase healthy fat content. If you're looking for a dairy-free option, you can also make a basil pesto using nutritional yeast instead of Parmesan cheese.