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Pesto

Pesto

Everyday

Pesto is a vibrant green Italian sauce traditionally made by blending fresh basil leaves, garlic, pine nuts, Parmesan cheese, and olive oil into a thick, aromatic paste. Originating from Genoa, this uncooked sauce derives its signature fresh flavor and nutrient density from raw ingredients, providing healthy monounsaturated fats and phytonutrients from basil. While classically paired with pasta, modern variations using different herbs, nuts, or greens maintain the characteristic emulsion technique for versatile use in sandwiches, dressings, and protein toppings.

Macro Impact

A 2 tbsp serving contains 134 calories, 3g protein, 3g carbs, and 12g fat.

Calorie Burn

How long would it take to burn off 134 calories?
Walking3.5 mph, moderate pace
31 min
YogaModerate effort, gentle pace
23 min
SwimmingModerate effort, freestyle
17 min
Biking12-14 mph, moderate effort
14 min
StairsStair climbing, moderate pace
16 min
Running5 mph (12 min/mile)
11 min

Nutrition Facts

Serving size2 tbsp (32 g)
Amount per serving
Calories134
% Daily Value*
Total Fat12g
15%
Saturated Fat2g
11%
Trans Fat0.1g
Polyunsaturated Fat2g
Monounsaturated Fat7g
Cholesterol0mg
0%
Sodium193mg
8%
Total Carbohydrate3g
1%
Dietary Fiber0.6g
2%
Total Sugars2g
Includes Added Sugars0g
0%
Protein3g
Vitamin D0mcg
0%
Calcium98mg
8%
Iron0.2mg
1%
Potassium179mg
4%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet.

Nutrient Breakdown

Nutrient breakdown based on appropriate daily intake recommendations for a 175lb adult.

Carbs
Total Carbs
3 / 275 g
1%
Fiber
1 / 28 g
2%
Sugars
2 g
Added Sugars
0 / 50 g
0%
Soluble Fiber
0 g
Insoluble Fiber
0 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
1 g
Fat
Total Fat
12 / 78 g
15%
Monounsaturated
7 / 31 g
23%
Polyunsaturated
2 / 23 g
9%
Saturated
2 / 23 g
10%
Trans
0 g
Cholesterol
0 / 300 g
0%
Omega 3
0 / 5 g
11%
Omega 6
2 / 19 g
8%
Omega 9
7 g
Protein
Protein
3 / 80 g
4%
Amino Acids
Histidine
0 / 3 g
2%
Isoleucine
0 / 2 g
10%
Leucine
0 / 3 g
8%
Lysine
0 / 2 g
11%
Methionine
0 / 1 g
4%
Phenylalanine
0 / 2 g
6%
Threonine
0 / 1 g
11%
Tryptophan
0 / 0 g
9%
Valine
0 / 2 g
9%
Arginine
0 g
Cysteine
0 g
Cystine
0 g
Tyrosine
0 g
Alanine
0 g
Aspartic Acid
0 g
Glutamic Acid
1 g
Glycine
0 g
Proline
0 g
Serine
0 g
Vitamins
Thiamine, B1
0 / 1 mg
5%
Riboflavin, B2
0 / 1 mg
19%
Niacin, B3
0 / 15 mg
1%
Pantothenic Acid, B5
1 / 5 mg
11%
Pyridoxine, B6
0 / 1 mg
3%
Biotin, B7
0 / 30 mcg
0%
Cobalamin, B12
0 / 2 mcg
0%
Folate
5 / 400 mcg
1%
Vitamin A
25 / 800 mcg
3%
Vitamin C
0 / 83 mg
0%
Vitamin D
0 / 15 mcg
0%
Vitamin E
2 / 15 mg
16%
Vitamin K
48 / 105 mcg
46%
Minerals
Calcium
98 / 1k mg
10%
Copper
0 / 1 mg
3%
Iron
0 / 13 mg
1%
Magnesium
15 / 370 mg
4%
Manganese
0 / 2 mg
9%
Phosphorous
87 / 700 mg
12%
Potassium
179 / 3k mg
6%
Selenium
0 / 55 mcg
0%
Sodium
193 / 2.3k mg
8%
Zinc
0 / 10 mg
4%
Chromium
0 / 30 mcg
0%
Molybdenum
0 / 45 mcg
0%
Iodine
0 / 150 mcg
0%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
12 g
Caffeine
0 mg
Choline
0 mg
Taurine
0 mg

References

Data on this page was sourced from a number of official governmental and non-governmental sources, including:

  1. 1.Sauce, pesto, ready-to-serve, refrigerated. USDA Standard Reference, Legacy. Food ID 171579.
  2. 2.Sauce, pesto, ready-to-serve, shelf stable. USDA Standard Reference, Legacy. Food ID 171580.

Disclaimer & Important Notices

1. Informational Purposes Only: All nutritional information provided by OpenNutrition is for general informational purposes only. Our data is explicitly not intended to replace professional medical, nutritional, or dietary advice.

2. Accuracy & Reliability: We strive to ensure accuracy and quality using authoritative sources and AI-based validation; however, we make no guarantees regarding completeness, accuracy, or timeliness. Always confirm nutritional data independently when accuracy is critical.

3. Health Decisions: Never rely solely on OpenNutrition data when making health, medical, or dietary decisions. Always consult your healthcare provider or a registered dietitian for personalized health advice.

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