Calories in Pesto: Nutrition Facts & Serving Sizes
Per 0.25 cup (63g)
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
Pesto delivers 263 calories in a quarter-cup serving (63g), with 6.2g protein, 6.4g carbs, and 23.7g fat. Per 100g, the breakdown is 418 calories, 9.8g protein, 10.1g carbs, and 37.6g fat. Traditional pesto is made from basil, olive oil, pine nuts, parmesan, and garlic, creating a sauce that is nutrient-dense but calorie-dense. The standout micronutrient is vitamin K at 151.1mcg per 100g, delivering over 125% of the daily value in a single serving. Vitamin E comes in at 7.3mg per 100g, and calcium sits at 306mg per 100g. Pesto adds significant calories quickly, so measuring portions is important when tracking macros.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 0.25 cup (63g) | 263.3 | 6.2g | 6.4g | 23.7g | 1.1g |
| 100g | 418 | 9.8g | 10.1g | 37.6g | 1.8g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 418 | 21% |
| Protein | 9.8g | 20% |
| Total Fat | 37.6g | 48% |
| Saturated Fat | 7.1g | 36% |
| Trans Fat | 0.4g | |
| Total Carbohydrates | 10.1g | 4% |
| Dietary Fiber | 1.8g | 6% |
| Sugars | 6.3g | 13% |
| Sodium | 603mg | 26% |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Saturated Fat | 7.1g | 2% |
| Trans Fat | 0.4g | 0% |
| Calcium | 306mg | 24% |
| Iron | 0.6mg | 3% |
| Potassium | 560mg | 12% |
| Vitamin A | 77mcg | 9% |
| Vitamin B6 | 0.1mg | 6% |
| Magnesium | 47mg | 11% |
| Phosphorus | 273mg | 22% |
| Zinc | 1.3mg | 12% |
| Thiamin (B1) | 0.2mg | 17% |
| Riboflavin (B2) | 0.7mg | 54% |
| Niacin (B3) | 0.5mg | 3% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Pesto
Pesto is a calorie-dense sauce that delivers real micronutrient value, not just empty fat calories. The olive oil base contributes monounsaturated fat (22.2g per 100g), which is associated with improved cardiovascular markers and is the same fat profile found in the Mediterranean diet.
Vitamin K is where pesto truly stands out, at 151.1mcg per 100g. Vitamin K is essential for blood clotting, bone mineralization, and has emerging research linking it to cardiovascular health. One quarter-cup serving covers over 100% of the daily recommended intake.
Vitamin E (7.3mg per 100g) is a fat-soluble antioxidant that protects cell membranes from oxidative damage. This is relevant for athletes since intense training generates oxidative stress.
Calcium (306mg per 100g) from the parmesan base supports bone density and muscle function. Potassium (560mg per 100g) aids in fluid balance and muscle contractions. The combination of healthy fats and micronutrients makes pesto a solid flavor tool in a performance diet, as long as portions are tracked.
Dietary Considerations
Traditional pesto is gluten-free and vegetarian but not vegan (contains parmesan cheese). It is not keto-friendly in large amounts due to 10.1g carbs per 100g, but a 2-tablespoon serving is manageable in a low-carb plan. The sodium is notable at 603mg per 100g (380mg per quarter-cup). Check store-bought versions for added sugars or starches. Homemade pesto with quality olive oil and fresh basil is the cleanest option. Not suitable for nut allergies due to pine nuts.
Daily Intake (100g)
100g of pesto provides 21% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories in pesto?
A quarter-cup serving of pesto (63g) has 263 calories. Per 100g, pesto has 418 calories. It is calorie-dense, so portion control matters.
Is pesto good for weight loss?
Pesto can fit into a weight loss diet in measured portions. The fat and protein content adds satiety, but the calorie density (418 cal per 100g) means a large serving adds up quickly. Stick to 2-3 tablespoons as a serving.
How much protein is in pesto?
Pesto has 9.8g of protein per 100g, or 6.2g per quarter-cup serving. The protein comes from pine nuts and parmesan cheese.
Is pesto keto-friendly?
In small servings, yes. A 2-tablespoon portion (about 30g) has roughly 5g carbs. Larger servings push carbs up, so track carefully on a strict keto plan.
Is pesto gluten-free?
Traditional pesto made from basil, olive oil, pine nuts, parmesan, and garlic is naturally gluten-free. Always check labels on store-bought versions, as some may add modified starch or other additives.
What makes pesto so high in calories?
Olive oil and pine nuts are the main calorie contributors. Both are fat-dense whole foods, which is why pesto has 418 calories per 100g despite being a sauce rather than a main ingredient.
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