Basil pesto is a flavorful condiment made from basil leaves, garlic, olive oil, pine nuts, and Parmesan cheese. It is commonly used in Italian cuisine to add a burst of herby, nutty flavor to pasta, sandwiches, and salads. One tablespoon (15 g) of basil pesto contains around 80 calories, making it a relatively low-calorie addition to meals.

In addition to its delicious taste, basil pesto also boasts several nutritional benefits. It is high in healthy fats, vitamins, and minerals, and is a good source of antioxidants. Basil, the main ingredient in basil pesto, is also known to have anti-inflammatory properties and may support good heart health.

In this article, we'll explore the nutritional profile of basil pesto, as well as some creative ways to use it in your cooking. We'll also provide a simple recipe for making basil pesto at home.

What is basil pesto?

Basil pesto is a traditional Italian condiment made from fresh basil leaves, garlic, olive oil, pine nuts, and Parmesan cheese. These ingredients are blended together into a smooth, paste-like consistency that can be used as a topping or sauce for a variety of dishes. Basil pesto is known for its distinctive green color and aromatic flavor. It can be used as a spread on sandwiches, mixed into pasta dishes, or used as a dip for vegetables.

Nutritional benefits of basil pesto

Basil pesto contains several vitamins and minerals that can support good health. One tablespoon (15 g) of basil pesto contains around 80 calories, 8 grams of fat (1.5 grams of saturated fat), 1 gram of carbohydrates, and 2 grams of protein. Basil, the main ingredient in pesto, is high in vitamin K, which is important for bone health and blood clotting. It also contains vitamin A, which supports good vision and immune function, as well as vitamin C, which is an antioxidant that can protect against cellular damage. Pine nuts, another key ingredient in pesto, are a good source of magnesium, which is important for muscle and nerve function.

Calories in 1 tbsp of basil pesto

One tablespoon (15 g) of basil pesto contains around 80 calories. While this may seem like a lot for such a small amount, pesto is used sparingly in most dishes and is often diluted with other ingredients to reduce its calorie content.

Fat content in basil pesto

Basil pesto is high in healthy fats, which can provide energy and support good heart health. One tablespoon (15 g) of basil pesto contains around 8 grams of fat, 1.5 grams of which are saturated. While it is important to monitor your fat intake, it is worth noting that the fat in basil pesto comes mainly from olive oil and pine nuts, which are both sources of healthy monounsaturated and polyunsaturated fats. These types of fats can help lower cholesterol levels and reduce the risk of heart disease.

Carbohydrates in basil pesto

One tablespoon (15 g) of basil pesto contains only 1 gram of carbohydrates, making it a low-carb condiment that is suitable for many diets.

Protein in basil pesto

While basil pesto is not a significant source of protein, it does contain around 2 grams of protein per tablespoon (15 g).

Vitamins and minerals in basil pesto

Basil pesto contains several vitamins and minerals that can support good health. The main ingredient, basil, is high in vitamin K, which is important for bone health and blood clotting. It also contains vitamin A, which supports good vision and immune function, as well as vitamin C, which is an antioxidant that can protect against cellular damage. Pine nuts, another key ingredient in pesto, are a good source of magnesium, which is important for muscle and nerve function.

Health concerns with basil pesto consumption

Basil pesto is generally considered safe for most people to consume. However, it is high in calories and fat, so it should be used in moderation if you are watching your weight or trying to reduce your fat intake. Some people may also be sensitive to the ingredients in pesto, especially if they have a nut or dairy allergy. If you experience any symptoms of an allergic reaction, such as hives, itching, or difficulty breathing, seek medical attention immediately.

Ways to use basil pesto

Basil pesto can be used in a wide variety of dishes to add a burst of flavor and nutrition. Here are some popular ways to use basil pesto:

• Mixed into pasta dishes, such as spaghetti or linguine
• Spread onto sandwiches or wraps
• Used as a dip for vegetables, crackers, or bread
• Served as a topping for grilled meats or fish
• Mixed into soups or stews for added flavor

Homemade basil pesto recipe

Making your own basil pesto at home is easy and allows you to control the ingredients and flavor. Here is a simple recipe for homemade basil pesto:

• 2 cups fresh basil leaves, packed
• 1/2 cup pine nuts
• 3 cloves garlic, chopped
• 1/2 cup grated Parmesan cheese
• 1/2 cup olive oil
• Salt and pepper to taste

1. In a food processor, combine the basil, pine nuts, and garlic. Pulse until coarsely chopped.
2. Add the Parmesan cheese and pulse again until combined.
3. With the food processor running, slowly pour in the olive oil until the mixture is smooth and creamy.
4. Taste the pesto and add salt and pepper to taste.
5. Store the pesto in an airtight container in the refrigerator for up to one week, or freeze for later use.