How many calories are in pesto?

Two tablespoons, the amount that dresses a single plate of pasta, is 186 calories. One tablespoon is 93 and a quarter cup is 371. Per 100g pesto is 580 calories, between ranch dressing at 430 and mayonnaise at 680.

Why is pesto so calorie dense?

It is mostly oil and nuts. Fat is 59.2g per 100g, which is 533 of the 580 calories, and olive oil alone is 884 calories per 100g. The basil and garlic contribute flavour and almost nothing measurable.

Is pesto keto-friendly?

Yes, comfortably. Pesto is 5.7g of carbohydrate per 100g with 1g of fiber, leaving 4.7g of net carbs, so two tablespoons cost about 1.5g of net carbs and return 18.9g of fat. It is one of the few sauces that fits keto without modification.

How much sodium is in pesto?

988mg per 100g, which is more than ranch dressing at 901mg and well above mayonnaise at 635mg. Two tablespoons carry about 316mg, roughly 14% of a day. The cheese and the added salt account for most of it.

Is pesto vegan or dairy-free?

Traditional pesto is neither, because it is built on hard cheese. The nutrition shows it: 16mg of cholesterol and 207mg of calcium per 100g, where a plant-only sauce would read zero and near zero. For comparison, parmesan itself is 884mg of calcium per 100g.

What kind of fat is in pesto?

Mostly the kind from olive oil. Of 59.2g of fat per 100g, 33.3g is monounsaturated, 10.1g polyunsaturated and 10.3g saturated. That is a better ratio than most creamy sauces, though the total is what decides the calories.

Pesto vs mayonnaise on a sandwich?

Pesto is the lighter and better fed of the two: 580 calories per 100g against mayonnaise at 680, with 8.6g of protein against 1g and 207mg of calcium against almost none. Mayonnaise wins only on sodium, 635mg per 100g against pesto's 988mg.

Does pesto have any vitamins or minerals?

More than a sauce this rich suggests. Per 100g it carries 91mcg of vitamin A, 3.6mg of vitamin C, 207mg of calcium, 199mg of potassium and 1.9mg of iron. The basil and the cheese do that work, but you are eating it in tablespoons, so scale the numbers down accordingly.

How much pesto should go on a plate of pasta?

Two tablespoons at 186 calories coats a normal serving. A quarter cup, which is what a generous hand delivers, is 371 calories and about 632mg of sodium before the pasta or the cheese on top. Thinning it with pasta water stretches the same amount further.

All Foods

Calories in Pesto

USDA Verified · FDC 2710175 · Aug 2026

186 calories

per 2 tablespoons (32g)

8.6g

Protein

5.7g

Carbs

59.2g

Fat

Fiber

Per 100g as prepared

Log Pesto in one photo

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