2 tbsp (28 g) Pesto contains 130 calories. Pesto is a popular Italian sauce made from fresh basil, garlic, Parmesan cheese, pine nuts, and olive oil. It is a versatile sauce that can be used in pasta, sandwiches, and other dishes. In this article, we will explore the nutritional content and potential health benefits of pesto.
Pesto is a good source of healthy fats, vitamins, and minerals. According to the USDA, a 2 tbsp (28 g) serving of pesto contains 12 g of total fat, including 2 g of saturated fat. It also contains 3 mg of cholesterol and 356 mg of sodium. However, it is also high in calories and should be consumed in moderation.
To enjoy the benefits of pesto without consuming too many calories, you can use it as a condiment rather than a main ingredient. For example, you can drizzle it over grilled vegetables or use it as a dip for raw vegetables. Additionally, you can make a healthier version of pesto by using less olive oil and cheese and more herbs and nuts.
Calories
A 2 tbsp (28 g) serving of pesto contains 130 calories. This amounts to 6.5% of the daily recommended calorie intake for an average adult. While it is not considered a low-calorie food, it is still possible to incorporate it into a healthy diet by using it in moderation.
Total Fat
Pesto is a high-fat food, but most of the fat it contains is healthy unsaturated fat. A 2 tbsp (28 g) serving of pesto provides 12 g of total fat, which is 18% of the daily recommended intake. Healthy fats are essential for maintaining heart health and cognitive function, among other benefits.
Saturated Fat
A 2 tbsp (28 g) serving of pesto contains 2 g of saturated fat, which is 10% of the daily recommended intake. Saturated fat is often considered unhealthy and can contribute to heart disease and high cholesterol levels. However, recent research suggests that not all saturated fats are created equal, and some may be more harmful than others. Fortunately, most of the fat in pesto is unsaturated and considered healthy. Therefore, consuming pesto in moderation is generally safe and may even have health benefits.
Cholesterol
A 2 tbsp (28 g) serving of pesto contains 3 mg of cholesterol, which is 1% of the daily recommended intake. While cholesterol is often demonized as a contributor to heart disease, recent research suggests that dietary cholesterol may not be as harmful as previously thought.
Sodium
A 2 tbsp (28 g) serving of pesto contains 356 mg of sodium, which is 15% of the daily recommended intake. Sodium is an important mineral that plays a role in maintaining fluid balance and muscle function. However, consuming too much sodium can lead to high blood pressure and other health problems.
Total Carbohydrates
A 2 tbsp (28 g) serving of pesto contains 2 g of total carbohydrates, which is 1% of the daily recommended intake. Carbohydrates are an important source of energy for the body, but consuming too many refined carbohydrates can lead to blood sugar spikes and other health problems.
Dietary Fiber
A 2 tbsp (28 g) serving of pesto contains 1 g of dietary fiber, which is 4% of the daily recommended intake. Fiber is important for maintaining digestive health and may also help prevent heart disease and other chronic conditions.
Sugar
A 2 tbsp (28 g) serving of pesto contains less than 1 g of sugar. Unlike many processed foods, pesto does not contain added sugar and gets its flavor from herbs, nuts, and cheese.
Protein
A 2 tbsp (28 g) serving of pesto contains 2 g of protein, which is 4% of the daily recommended intake. While not a significant source of protein, pesto can still contribute to overall protein intake when used as a condiment.
Vitamins and Minerals
Pesto is a good source of several essential vitamins and minerals, including vitamin A, vitamin E, vitamin K, calcium, and iron. These nutrients are important for maintaining overall health and preventing chronic diseases.
Pesto is a delicious and versatile ingredient that can add flavor and nutrition to a wide range of dishes. While it is high in calories and fat, consuming it in moderation can be part of a healthy diet.
5 FAQ About Pesto
1. What is pesto?
Pesto is a flavorful sauce that originated in Italy. It is typically made with fresh basil leaves, garlic, pine nuts, Parmesan cheese, and olive oil. Other ingredients, such as sun-dried tomatoes or spinach, can also be added to create different variations of the sauce.
2. How is pesto used?
Pesto can be used in a variety of ways – as a pasta sauce, a spread for sandwiches, a dressing for salads, or a topping for chicken or fish dishes. It adds a fresh, herbaceous flavor to any dish it is used in.
3. Is pesto healthy?
Pesto can be a healthy addition to your diet in moderation. It is high in healthy fats from the olive oil and pine nuts, and contains vitamins and minerals from the fresh basil leaves. However, it can be high in calories due to the amount of oil and cheese used. Be mindful of your portion sizes when consuming pesto.
4. Can pesto be made vegan?
Yes, pesto can easily be made vegan by omitting the Parmesan cheese or using a vegan alternative, such as nutritional yeast, in its place. Walnuts or almonds can also be used instead of pine nuts to make it nut-free.
5. How long does pesto keep?
Pesto can be stored in an airtight container in the refrigerator for up to a week. It can also be frozen for up to 3 months. If freezing, be sure to leave some space in the container for expansion.