Is pesto unhealthy or healthy?

Because its ingredients include olive oil, nuts, and cheese, pesto can be high in calories and fat . However, the fat is primarily unsaturated and may have heart health benefits. Pesto is also full of antioxidants that can help protect your cells from damage.

Can you eat pesto on an anti-inflammatory diet?

All the anti-inflammatory stars of the leafy greens world are smuggled into this moreish pesto sauce , as well as an abundance of different nuts. Each anti-inflammatory food contains its own array of active compounds and we all respond to foods differently.

Is supermarket pesto healthy?

Most pestos are around 25-30% fat. That's enough for it to be slapped with a "red" warning symbol on the Food Standards Agency's traffic light system. On that basis, it's not recommended for anyone trying to lose weight or for those following a low-fat diet .

Does pesto have a lot of sugar?

A spoonful of pesto contains just under 1 gram of carbohydrates. Pesto is not a significant source of complex carbohydrates, dietary fiber, or sugar . However, it is often paired with foods rich in carbs, such as pasta, pizza, and sandwiches.

When should you not eat pesto?

Unopened store-bought pesto can typically last 1-2 weeks past the printed date if kept in the refrigerator and up to 6 months in the freezer . Once opened, it should be consumed within 4 to 7 days, depending on the brand and storage conditions.

Is Jarred pesto good for you?

It's a fairly unprocessed sauce, but it can have levels of salt that are verging on high , so a healthier option is to go for 'low-salt' varieties.

Is pesto healthier than tomato?

As you would expect, pesto's wider variety of ingredients means it does slightly better in the vitamin and mineral stakes. Pesto outsmarts tomato sauce in many of these , but the pasta sauce still provides a sizeable chunk of your recommended daily targets.

Is pesto a processed food?

While some foods scream ultra processed (ready meals, doughnuts, cookies, we're looking at you), others are much more surprising – and often marketed as healthy options. Energy bars, pesto, almond milk and protein drinks are all ultra processed foods , to name a few.

Why is basil pesto so high in calories?

That's largely down to the fact that most pesto sauces contain generous amounts of oil, nuts, and cheese . All three of these are high in fat and calories, so eating too much pesto, too regularly, and not getting enough exercise can ultimately be fattening.

What's healthier, pesto or alfredo?

It has a pretty high sodium content unless you make it from scratch, but both versions have an added protein boost. Alfredo sauce is based on cream and cheese as its two primary ingredients. Neither sauce is going to win a health competition, but pesto is the superior option for that reason.

Is pesto a high risk food?

Thankfully, here in the UK, we have incredibly high food safety standards, and the risk of getting botulism from a shop-bought pesto is virtually zero . It's easy and safe for anyone to make fresh pesto at home.

Is Pesto Healthy? Here's What a Dietitian Says (2024)

Over the years, I have changed my mind about pesto. I used to worry that because it was so delicious, it couldn't possibly be good for me. I also knew it was made with high-calorie ingredients like olive oil and nuts, so too much of the deliciousness must be bad...right? Well, I'm happy to say I'm a pesto convert and a huge pesto lover now.

But before you dive into a bowl of pesto pasta, let me break down more information about pesto nutrition, what's in pesto, how to make it healthier at home and if you can enjoy it if you want to lose weight (spoiler, yes!).

Healthy Pesto Sauce Recipes

Pesto Nutrition

Nutrition will vary by brand or if you're making it yourself. According to the USDA, in 1/4 cup of pesto, there is:

Is Pesto OK for Weight Loss?

I'm a true believer that any food can fit into your diet, even if you're trying to lose weight. Pesto is flavorful and bright and can liven up vegetables, pizza, potatoes and pasta. It's also high in healthy fats, which help keep you satisfied. Fat may be higher in calories, but it also takes longer to digest (read: satisfying) and allows your body to absorb fat-soluble vitamins, A, D, E and K.

You might not want to douse everything you eat with pesto, but you wouldn't want to do that with any food. Variety and moderation are important. Pesto can be a healthier replacement for cream-based sauces since it's made with olive oil and nuts. Try for a veggie-packed dinner or for a high-protein breakfast.

Store-Bought vs. Homemade

Using store-bought pesto can be a time saver for busy weeknights. You'll want to check labels and see how much sodium there is, and also which oils and nuts they're using. I find the flavor of refrigerated pesto to be a little bit brighter and closer to homemade, but the shelf-stable pesto is also delicious and nice to have on hand (Pro tip: Freeze your pesto to help it last longer).

Making your own allows you to control the salt levels and also have fun with herbs, nuts and different flavors. You can also make vegan pesto (with cashews and nutritional yeast) or try our dairy-free Avocado Pesto, which is super creamy. I love whipping up pesto in the summertime when we have basil growing; otherwise, I usually rely on store-bought. If you don't have basil growing at your house it may not be that much cheaper to make your own. Fresh herbs, pine nuts and Parmesan cheese are all pricey ingredients.

The Bottom Line

Pesto is higher in calories than some sauces but it's also made with super-healthy ingredients, like basil, olive oil and nuts. I find it's a great way to add more flavor to pasta dishes and even vegetables and proteins. Making it your own can be flavorful, but store-bought pestos have saved me on plenty of busy nights. If you're buying pesto at the store, check the sodium levels and ingredients to find a brand you like.

Is Pesto Healthy? Here's What a Dietitian Says (2024)

Pesto Nutrition

Is Pesto OK for Weight Loss?

Store-Bought vs. Homemade

The Bottom Line

FAQs

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Is pesto OK for weight loss? ›