GO! Pesto™ - Does Pesto Make You Fat? - Is It Fattening? (2024)
by Michael Hawkins
Short answer Many people ask us if pesto can make you fat, and the simple answer is that eating too much of it and not getting enough exercise can lead to weight gain.
Long answer You may have seen jars of pesto in the supermarket slapped with red and amber warning labels, indicating high levels of fat and salt, respectively. That's largely down to the fact that most pesto sauces contain generous amounts of oil, nuts, and cheese. All three of these are high in fat and calories, so eating too much pesto, too regularly, and not getting enough exercise can ultimately be fattening.
There is one major caveat, though. There are so many pestos for sale these days that you cannot assume that they are all created equal. We've seen a truffle pesto that contains a whopping 61% fat, while we've seen a low-fat vegan pesto containing just 18%. Look at all the pestos for sale in the UK, though, and you'll find that, on average, they have a fat content of around 35%. In anyone's book, that's clearly a very high-fat food.
On the flip side, it's important to keepin mind that a little pesto goes a long way, and most of the time, people don’t need to use as much of it as they think. That's especially true if you stick to our recommended serving size and loosen your sauce with some of the starchy water your pasta cooked in.
Which brings us neatly onto pasta. One of the main problems with pesto is that it is mostly eaten with pasta. That means that you'll be eating a meal that is both high in fat and high in carbohydrates, and that’s not a great combination for people who are watching their weight.
Pesto is far more versatile than just being something to stir through pasta, though. One of our favourite, guilt-free ways to eat pesto is to use it in place of other high-fat condiments, such as mayonnaise. Pesto makes for a cracking BLT, and by switching the mayonnaise for pesto, you’ll probably find you’ll be using less and therefore actually saving calories.
It doesn't stop at sandwiches, though. A little dollop of pesto can instantly improve dips, soups, marinades, and so much more. We have a whole bunch of suggestions for other ways to use pesto here.
Because its ingredients include olive oil, nuts, and cheese, pesto can be high in calories and fat. However, the fat is primarily unsaturated and may have heart health benefits. Pesto is also full of antioxidants that can help protect your cells from damage.
Given all of the above, pesto can undoubtedly be considered a healthy food, and as long as you keep track of portions, it can also be part of a diet that supports a healthy weight. Pesto is nutrient-dense, and because of its fat content, it's also calorically dense.
A. While pesto has impressive amounts of nutrition, it's still not the healthiest sauce. It would be best to eat it in moderation because pesto contains fats and calories from olive oil and nuts. Moreover, it is higher in fat and calories than most tomato-based sauces.
However, studies on the individual ingredients of pesto, such as basil and garlic, suggest potential benefits for digestive health. For example, basil has been found to possess anti-inflammatory and antibacterial properties that may help alleviate symptoms associated with IBS.
As you would expect, pesto's wider variety of ingredients means it does slightly better in the vitamin and mineral stakes. Pesto outsmarts tomato sauce in many of these, but the pasta sauce still provides a sizeable chunk of your recommended daily targets.
Yes, pesto can be used straight from the jar and doesn't require cooking or heating. In fact, we actively discourage applying too much heat to pesto, as this will destroy many of the fresh flavours that producers work so hard to retain.
Pesto contains, on average, 1% salt. That's not enough for it to be labelled a "high salt" food, but it is enough for the government to recommend that it should only be eaten in moderation as part of a balanced diet.
Carbs. A spoonful of pesto contains just under 1 gram of carbohydrates. Pesto is not a significant source of complex carbohydrates, dietary fiber, or sugar. However, it is often paired with foods rich in carbs, such as pasta, pizza, and sandwiches.
However, despite its reputation, nutritionists agree that if consumed in moderation, pesto is healthy, and its benefits far outweigh the risks. Let's break this down one-by-one. Most pestos are around 25-30% fat.
Because garlic and oil are key ingredients in most pesto sauces, botulism is something that producers take extremely seriously. Thankfully, here in the UK, we have incredibly high food safety standards, and the risk of getting botulism from a shop-bought pesto is virtually zero.
Pesto will last in the fridge for up to 2 weeks. If you've stored it in the freezer, it will last for 6 months. When you're ready to use frozen pesto, thaw it overnight in the fridge or place the container of pesto in a bowl of warm water for a quicker thawing time.
Is Pesto OK for Weight Loss? I'm a true believer that any food can fit into your diet, even if you're trying to lose weight. Pesto is flavorful and bright and can liven up vegetables, pizza, potatoes and pasta. It's also high in healthy fats, which help keep you satisfied.
That's largely down to the fact that most pesto sauces contain generous amounts of oil, nuts, and cheese. All three of these are high in fat and calories, so eating too much pesto, too regularly, and not getting enough exercise can ultimately be fattening.
Furthermore, the inclusion of extra virgin olive oil in Pesto can aid in the lubrication of the digestive system and the promotion of regular bowel movements. You can potentially improve your digestive health and create a balanced gut microbiota by including Pesto in your diet.
If your main goal is to cut calories and fat, go for the marinara. If, however, you'd like to add some extra nutrients via greens such as basil or kale, and nuts, such as pine nuts or walnuts, opt for the pesto every once in a while. It's a tasty alternative to marinara, and a little goes a long way.
Introduction: My name is Errol Quitzon, I am a fair, cute, fancy, clean, attractive, sparkling, kind person who loves writing and wants to share my knowledge and understanding with you.
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