Pesto Sauce

Source: USDA Nutrient Database. Protein daily value based on ISSN Position Stand for an individual weighing ~150 lbs.

Pesto FAQ

Table of Contents

• Is pesto low FODMAP?
• Is pesto vegan?
• Is pesto keto-friendly?
• Is pesto gluten-free?
• Is pesto vegetarian?
• Is pesto high in carbs?
• Is pesto high in cholesterol?
• Is pesto high in fat?
• Is pesto high in fiber?
• Is pesto high in protein?
• Is pesto high in sodium?
• Is pesto high in potassium?
• Is pesto high in histamine?
• Is pesto paleo?
• Is pesto halal?
• Is pesto kosher?
• Is pesto whole30 compliant?
• Is pesto high in iron?
• What are some alternatives to pesto sauce?

Is pesto low FODMAP?

Traditional pesto sauce contains garlic, which is high in FODMAPs (Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols). However, if it’s made with garlic-infused oil, it could be considered low FODMAP. That being said, it’s critical to note that FODMAP sensitivity varies among individuals, so the tolerance to pesto may also vary.

Is pesto vegan?

Traditional pesto sauce is not vegan, as it contains cheese, specifically Parmesan, which is made using animal rennet. However, there are vegan versions of pesto that use nutritional yeast or vegan cheese as a substitute for Parmesan.

Is pesto keto-friendly?

Pesto sauce can be a good choice for those on a ketogenic diet. One typical serving of pesto (around one tablespoon or 15g) contains about 2g net carbs, 5g of fat and less than 1g protein. Given that the ketogenic diet emphasizes fats and minimal carbs, pesto aligns with this dietary approach. Note that daily net carbs intake in a ketogenic diet should typically be kept under 50g.

Is pesto gluten-free?

Pesto sauce in its traditional form is naturally gluten-free, as it is made of basil, pine nuts, Parmesan cheese, garlic, and olive oil—none of which contain gluten. Nonetheless, if buying store-bought pesto, it’s essential to read the ingredient list carefully, as some brands may add ingredients that contain gluten.

Is pesto vegetarian?

Yes, traditional pesto sauce is typically vegetarian. It is made from basil, garlic, pine nuts, Parmesan cheese, and olive oil. However, it’s important to note that many traditional recipes include Parmesan cheese which contains animal rennet, so strict vegetarians might want to look for pesto made with a vegetarian cheese or make it at home.

Is pesto high in carbs?

Pesto sauce isn’t typically high in carbs. A common serving size of 1/4 cup contains around 2.6 grams of carbohydrates, which is about 1% of the recommended daily intake of 225-325 grams for adults.

Is pesto high in cholesterol?

Pesto sauce is not high in cholesterol. A 1/4 cup serving of pesto sauce typically contains around 4 milligrams of cholesterol, which is around 1% of the recommended daily limit of 300 milligrams for the average adult.

Is pesto high in fat?

Yes, pesto sauce is high in fat. A 1/4 cup serving contains around 14 grams of fat, which is approximately 22% of the daily recommended intake of 70 grams for adults. Keep in mind that these fats are primarily healthy monounsaturated and polyunsaturated fats from the olive oil and pine nuts.

Is pesto high in fiber?

Pesto sauce is not particularly high in dietary fiber. Traditional pesto sauce, made from fresh basil, garlic, pine nuts, Parmesan cheese and olive oil, generally contains around 1 gram of fiber per 2 tablespoon serving. According to the Dietary Guidelines for Americans, the daily recommended intake of fiber for most adults is 25 to 38 grams. This means pesto sauce contributes very little to your daily fiber requirements.

Is pesto high in protein?

Pesto is not a significant source of protein. A standard 2 tablespoon serving of pesto sauce typically contains around 2 grams of protein. For reference, an average adult requires about 46 to 56 grams of protein per day according to the National Institute of Health, so pesto can contribute, but is not a major source of your daily protein needs.

Is pesto high in sodium?

Yes, pesto sauce can be high in sodium, primarily due to the addition of Parmesan cheese and salt. An average 2 tablespoon serving can contain as much as 200 to 300 mg of sodium, which is around 10-15% of the American Heart Association’s recommended limit of 2300 mg per day. Sodium content can vary based on the brand, so it’s recommended to look for lower sodium options if you’re watching your sodium intake.

Is pesto high in potassium?

Pesto is not a significant source of potassium. A standard 2 tablespoon serving of pesto sauce contains approximately 50 to 70 mg of potassium. For context, adults should aim for around 4700 mg of potassium per day according to the American Heart Association, so pesto contributes only a small fraction towards your daily potassium needs.

Is pesto high in histamine?

Pesto can contain moderate to high levels of histamine- particularly since it often includes aged cheeses like Parmesan and fermented foods such as garlic, both of which are high in histamines. The exact quantity can vary but for those sensitive to histamines, this can trigger reactions.

Is pesto paleo?

Traditional pesto contains pine nuts, basil, Parmesan cheese, garlic, and olive oil. With the exception of the Parmesan cheese, these are all Paleo-friendly ingredients. If you replace the Parmesan cheese with a Paleo-friendly cheese or omit it entirely, then yes, pesto can fit into a Paleo diet.

Is pesto halal?

Most traditionally made pestos are halal. However, this can depend on the type of cheese used. Parmesan cheese, a common ingredient in pesto, is often made with animal rennet which may not be halal. Thus, it’s best to check if the cheese used in the pesto was made with microbial rennet or a halal-certified animal rennet to ensure that it meets halal dietary guidelines.

Is pesto kosher?

Pesto can be kosher if it is prepared with kosher-certified ingredients and under kosher conditions. This can depend significantly on the cheese and oil used in its preparation. Parmesan cheese used in traditional pesto, for example, may not be kosher because it is often produced with animal rennet. Therefore, for pesto to be kosher, it would need to be made with a kosher-certified cheese or be cheeseless.

Is pesto whole30 compliant?

Although the specifics can vary by brand, typical fresh pesto sauce ingredients such as fresh basil, garlic, pine nuts, and olive oil are Whole30 compliant. Just be sure to check for dairy (namely, Parmesan cheese which is often included in pesto sauces) or any added sugars, both of which are not Whole30 compliant.

Is pesto high in iron?

While pesto sauce does contain some iron due to its base of basil and sometimes spinach, it cannot be considered a high source. For instance, a 1/2 cup serving of typical pesto sauce contains about 1.6 mg of iron. The daily recommended amount of iron for adults is 8 mg for men and 18 mg for women, so pesto can contribute to this but is not a major source.

What are some alternatives to pesto sauce?

If you’re looking for a sauce with similar versatility but a different flavor profile, here are a few options. Dips, dressings, or toppings like Greek tzatziki, hummus, guacamole, or a simple olive oil and vinegar combo can work well. For a similar texture but a different taste, try a romesco sauce (a flavorful Spanish sauce made from peppers, nuts, and garlic) or a chimichurri sauce (an Argentinian herb-based sauce often used for grilled meat). Another option is to make a dairy-free pesto using nutritional yeast instead of Parmesan which gives a somewhat cheesy flavor.