Is Pesto Good For You?
Is Pesto Good For You?

If you're a fan of pesto, you'll be happy to know that it's not only delicious but also offers many health benefits! Pesto is made with fresh herbs, olive oil, and Parmesan cheese. It's a great way to add flavor to pasta dishes or use it as a condiment on sandwiches. 

But what are the health benefits of pesto? And is pesto good for you? In this blog post, we will discuss whether pesto can be part of a healthy diet and how to make your own healthy pesto at home.

Pesto - The Healthy Paste

Pesto is a traditional Italian sauce. The classic pesto, known as pesto Genovese, contains ingredients like: 

  • Fresh basil leaves
  • Garlic
  • Extra-virgin olive oil
  • Parmigiano-Reggiano cheese
  • Pine nuts

The name "pesto" comes from the Italian word "to pound or crush," which is how the sauce was traditionally made. Today, most home cooks find it easier to use a food processor or blender to make pesto.

Pesto is a versatile condiment used in various dishes, such as pasta or soup. It can also be used as a spread for sandwiches or a dip for bread or vegetables. Thanks to its flavorful combination of herbs and garlic, pesto is sure to add a delicious Mediterranean twist to any meal.

Different Types of Pesto

There are many types of pesto, and each one can be made with different ingredients. Most people think of basil when they think of pesto. But, there's no reason you can't use other ingredients to make a tasty pesto sauce.

You can also make pesto with the following ingredients:

  • Spinach
  • Kale
  • Oregano
  • Parsley
  • Cilantro

If you want to get creative, you could also add sun-dried tomatoes, olives, or roasted red peppers. You can choose whatever ingredients you want. But, always include garlic, salt, and aged cheese for flavor and good olive oil for moisture. 

Nuts will also add a nice crunchy texture to your pesto sauce. So don't be afraid to experiment with different ingredients. You'll surely find the perfect pesto recipe for your taste buds!

Nutritional Contents of Pesto

Pesto is a nutritious condiment that can be a healthy addition to your diet. A serving of pesto sauce (two tablespoons) contains: 

Calories: 263

Protein: 6 grams

Fat: 24 grams

Carbs: 6 grams

The ingredients in pesto – such as basil, olive oil, and almonds – are rich in antioxidants. Antioxidants help to protect your cells and DNA from oxidative damage. Pesto also contains trace levels of vitamins and minerals. 

Vitamins and minerals play a role in reducing inflammation and boosting your immune system. But, you shouldn't rely on pesto for your daily dose of vitamins and minerals. However, it can be an excellent way to get an extra boost of antioxidants.

Is Pesto Good For You?

Is Pesto Good For You? Health Benefits of Pesto

Pesto is packed with health benefits. For one, pesto is an excellent source of healthy fats. The olive oil in pesto provides monounsaturated fats. It has been linked to lower levels of heart disease and cholesterol. 

Also, the nuts in pesto (typically pine nuts) provide another source of healthy fats. It is called omega-3 fatty acids. These types of fats have been shown to have various health benefits. It can help improve cognitive function and reduce inflammation.

Pesto is also a good source of vitamins and minerals. The basil in pesto contains Vitamin K, which is essential for blood clotting and bone health. 

While the Parmesan cheese in pesto contains calcium and phosphorus. Both of these minerals are important for strong bones and teeth.

Finally, the garlic in pesto contains manganese. It's a mineral that helps to reduce inflammation and promote healthy skin.

How to Make Your Own Pesto

If you're looking for a healthy and delicious way to add flavor to your meals, pesto is a great option. 

While you can buy pre-made pesto at the store, it's easy to make your own at home. 

Here's a simple recipe for homemade pesto sauce: 


  • Two cups of fresh basil leaves 
  • One garlic clove 
  • One-quarter cup of olive oil 
  • One-quarter cup of Parmesan cheese 
  • One tablespoon of lemon juice 
  • Salt and pepper to taste 


  1. Simply add all ingredients to a food processor or blender and blend until smooth. You may add more olive oil if the pesto is too thick. 
  2. You can add water or broth if you want a thinner consistency. 
  3. Once the pesto is blended, taste it and adjust the seasoning as necessary. 
  4. Transfer the pesto to a jar or container and store it in the fridge. Pesto will last up to two weeks in the fridge, or you can freeze it for longer storage. 

Is Pesto Good For You?

Things to Consider

When buying a store-bought pesto, there are a few things you should look out for. First, check the ingredient list to ensure that it contains healthy ingredients. 

It would be best if you also looked for a low-sodium pesto. Also, look for one that doesn't contain any artificial flavors or preservatives. If you're watching your fat intake, you can also find pesto made with low-fat cheese or oil. 


So, is pesto good for you? The answer is definitely a yes! 

Pesto is a healthy and delicious condiment that can be a great way to add flavor to your meals. Make sure to choose a pesto with mostly healthy ingredients, and enjoy this flavorful sauce's numerous health benefits!