Basil pesto is a tasty and versatile ingredient that can be used in many dishes. Two tablespoons (28 g) of basil pesto contains approximately 130 calories, making it a fairly low-calorie condiment. However, portion control is important since it is easy to overdo it with pesto due to its strong flavor.
In addition to being low in calories, basil pesto contains various nutrients that are beneficial to your health. The typical ingredients in pesto are basil leaves, olive oil, garlic, Parmesan cheese, and pine nuts or walnuts. These ingredients provide important vitamins, minerals, and healthy fats that can help maintain a healthy diet.
In this article, we will discuss the nutrient content of basil pesto, its potential benefits, how to use it in various dishes, and the potential risks that come with consuming too much of it.
Serving Size and Calories
Two tablespoons (28 g) of basil pesto contain around 130 calories. While this is not a large amount, be mindful of the portion size since pesto is often used in generous amounts due to its strong flavor.
Nutrient Content
Basil pesto is a good source of nutrients, mainly due to its ingredients. Here are some of the key vitamins and minerals you can find in pesto:
Fats and Sugars
Basil pesto is a high-fat condiment due to its ingredients, which mainly consist of olive oil and nuts. However, most of the fat in pesto comes from healthy unsaturated fats, which can help improve cholesterol levels and reduce inflammation. On the other hand, pesto doesn't contain much sugar since the main ingredients, like basil and cheese, don't have much sweetness to them.
Potential Benefits
Basil pesto comes with several potential benefits, mainly due to its nutrient content. Here are some of the possible health benefits of consuming basil pesto in moderation:
Uses of Basil Pesto
Basil pesto can be used in many ways in cooking. Here are some of the most common uses:
Macronutrient Content
Macronutrients are the nutrients that our body needs in relatively large amounts. Here is the macronutrient content of basil pesto per 2 tablespoons (28 g) serving:
Specific Nutrients in Basil Pesto
Here are some of the specific nutrients you can find in the main ingredients of basil pesto:
Potential Risks
While basil pesto has several nutrients and health benefits, there are also some potential risks to be aware of.
Purchasing Options
You can purchase basil pesto at the grocery store or make it at home using fresh ingredients. Here are some things to look for when purchasing store-bought pesto:
Storage and Preservation
Basil pesto can be stored in the fridge for up to a week or frozen for later use. Here are some tips to properly store and preserve your pesto:
Basil pesto is a great ingredient to add flavor and nutrition to your meals, but it's important to use it in moderation and be aware of the risks associated with it. Always check the ingredient list when purchasing pesto and store it properly to ensure its freshness and quality.
5 Frequently Asked Questions About Basil Pesto
1. What is basil pesto?
Basil pesto is a traditional Italian sauce made by blending fresh basil leaves, garlic, pine nuts, Parmesan cheese, and olive oil. It is typically used as a spread on bread or crackers, as a sauce for pasta, or as a marinade for meats.
2. Is basil pesto healthy?
While basil pesto does contain some healthy ingredients like basil and olive oil, it is also high in calories and fat. One tablespoon of basil pesto contains around 65 calories and 6 grams of fat. Eating too much pesto can also be high in sodium and cholesterol due to the Parmesan cheese.
3. How long does basil pesto last in the fridge?
Basil pesto can last in the fridge for up to two weeks if stored in an airtight container. It can also be frozen for longer storage, up to six months.
4. Can I make my own basil pesto?
Absolutely! Making your own basil pesto is easy and you can control the ingredients and portions. Simply blend together fresh basil, garlic, pine nuts, Parmesan cheese, and olive oil in a food processor or blender until smooth.
5. What else can I use basil pesto for besides pasta?
Basil pesto is a versatile sauce that can be used in a variety of ways. Try using it as a spread on sandwiches, as a dip for vegetables or crackers, on top of pizza, or stirred into soups for added flavor.