Pesto is a popular Italian sauce made from basil, olive oil, pine nuts, garlic, and Parmesan cheese. It’s commonly used as a sauce for pasta dishes or as a spread for sandwiches and bruschetta. With its rich, cheesy flavor, pesto certainly seems like it would be high in calories. But is that really the case, especially when it’s homemade?
What are the main ingredients in pesto?
The primary ingredients in traditional pesto alla genovese are:
- Basil – This fresh herb provides pesto with its distinctive flavor and aroma.
- Olive oil – Olive oil is the main fat used in pesto, providing a rich, velvety texture.
- Pine nuts – Toasted pine nuts add crunch and nutty flavor to the sauce.
- Garlic – Garlic provides a subtle background note of pungency.
- Parmesan cheese – Finely grated Parmesan gives pesto its characteristic cheese flavor and texture.
- Salt and pepper – Salt and pepper balance and enhance the other ingredients.
So at its core, pesto is simply a sauce made from fresh basil and olive oil, accented with pine nuts, garlic, and Parmesan. None of these main ingredients are inherently high in calories, even the cheese and oil, when used in moderation.
Calories in homemade vs. store-bought pesto
When making pesto at home, you can control the ingredient amounts and therefore the calories:
- Olive oil – Use just enough to emulsify the sauce and coat the pasta or bread, about 1/4 cup per 2 cups of basil.
- Nuts – Limit to 2-3 tablespoons of pine nuts or walnuts.
- Cheese – Grate Parmesan lightly rather than heavily.
- Basil – Use a couple of cups of fresh leaves.
By contrast, jarred pesto often contains more olive oil and cheese for longer shelf stability. A 1/4 cup serving of refrigerated pesto provides about:
- 150 calories
- 14 g fat (2 g saturated fat)
- 4 g carbohydrates
- 2 g protein
So store-bought pesto, while convenient, is higher in calories and fat compared to homemade.
Nutrition facts for homemade pesto
The calories in homemade pesto will depend on the specific amounts of each ingredient used. Here is the nutrition breakdown for a typical serving of fresh pesto (1/4 cup):
| Calories | Total Fat | Carbs | Protein |
|---|---|---|---|
| 104 | 10 g | 2 g | 2 g |
As you can see, a serving of homemade pesto contains only around 100 calories, with most of those coming from the olive oil. It also provides a small amount of protein and carbohydrates.
The total calorie count for a full recipe of pesto (about 2 cups) is approximately 700-800 calories. But remember that this entire batch will make multiple servings of sauce. When tossed with pasta or used as a spread, a little bit of pesto goes a long way because of its strong flavor.
Tips for lightening up pesto
If you want to reduce the calories in homemade pesto even further, there are a few easy tips:
- Use less oil – Start with 3-4 tablespoons oil and add more only if needed for emulsification.
- Limit nuts – Keep pine nuts or walnuts to 1-2 tablespoons.
- Use lower fat cheese – Try part-skim ricotta or part-skim mozzarella instead of Parmesan.
- Add veggies – Mix in sautéed garlic, spinach, or roasted red peppers.
- Substitute herbs – Replace some of the basil with parsley or arugula.
Making these simple swaps can lighten up pesto without sacrificing much flavor.
How to enjoy pesto while keeping calories under control
Here are some tips for savoring pesto without going overboard on calories:
- Stick to a 1-2 tablespoon serving size – This gives plenty of flavor without excess calories.
- Toss with veggie noodles or brown rice pasta – These healthy bases are lower-carb alternatives to white pasta.
- Spread onto a sandwich or wrap – A thin smear of pesto packs a flavor punch as a mayo substitute.
- Use as a pizza sauce – Pesto makes a great base for lower-calorie veggie or margherita pizzas.
- Drizzle over grilled or roasted vegetables – Zucchini, eggplant, and tomatoes all pair well with pesto.
- Stir into plain Greek yogurt – This makes a tasty veggie dip or sandwich spread.
By using moderation and finding creative ways to use pesto, you can still enjoy this flavorful sauce while controlling calorie intake.
Healthier pesto recipes
If you want to lighten up pesto even more, there are many healthy recipe variations you can try:
Kale pesto
Replace the basil with kale or use half kale and half basil. Kale has a lower calorie count than basil and packs more nutrients.
Edamame pesto
Use shelled edamame in place of pine nuts. Edamame provides protein and fiber.
Broccoli pesto
Puree steamed broccoli florets into classic pesto for a veggie-packed twist.
Sun-dried tomato pesto
Add sun-dried tomatoes for a rich, sweet flavor and lower fat content.
Cilantro-jalapeno pesto
Substitute cilantro for the basil and add diced jalapeno for a spicy kick.
Arugula pesto
Use peppery arugula instead of basil, which has a slightly lighter flavor.
Experimenting with these kinds of substitutions and additions allows you to give pesto your own unique spin while controlling nutrition.
The bottom line
When made with restraint, the main ingredients in homemade pesto like olive oil, nuts, and cheese provide rich flavor rather than excessive calories. By tweaking traditional pesto with lower-calorie substitutions, you can feel good enjoying this versatile green sauce, even on a daily basis.
So is pesto high in calories? Not inherently – it’s how you make and use it that really determines its calorie count. With smart ingredient choices and reasonable serving sizes, homemade pesto can be part of an overall healthy diet. Let your creativity run wild coming up with slimmed-down pesto recipes!