Pesto - Carbs, Glycemic Index, Fats, Minerals, Vitamins & much more

Picture of Pesto

Pesto consists of 52% fat, 11% protein, 3% carbs, 2% fiber and 30% water. Pesto has 524 calories per 100g, that is 303% higher than other foods in Sauces and seasonings. In total 89% of the calories in Pesto are from fat, 8% from protein and 2% from carbohydrates.

  • Very low Glycemic Index Glycemic Index: 15
  • Very low in carbs Only 0.5g carbs in a serving of 15g
  • Low Glycemic Load Glycemic Load: 0.1
  • High in zinc Covers 0.0% of Zinc RDA per portion
  • High in iron Covers 0.0% of Iron RDA per portion
  • High in magnesium Covers 0.0% of Magnesium RDA per portion
On this page you will find information on:

Can you eat Pesto for a low carb diet?

With 0.45g of carbs and a Glycemic Load of 0.1 in a portion of 15g, Pesto can be consumed for a ketogenic or low-carb diet. Pesto contains low amounts of Fructose, is Gluten free and has no Lactose.

Pesto: nutrition facts & data

Nutrition facts
per 100g 		Pesto
avg Sauces and seasonings[1]
Calories (kcal) 524.0 172.7
Fat (g) 52.0 12.8
Protein (g) 11.0 4.7
Carbohydrates (g) 3.0 8.8
Mono- & Di-Saccharides (g) 2.0 8.8
Polysaccharides (g) 1.0 8.8
Fibers (g) 2.0 0.8
Sodium (mg) 220.0 3,114.1
Water (g) 30.0 63.7
[1] average of Sauces and seasonings

Breakdown in percent (%) of total calories

An average portion size (15g) of Pesto contains:

  • 78.6 Calories
  • 7.8g of Fat
  • 1.7g of Protein
  • and 0.5g of Carbs
  • 33.0mg of sodium - 0.0% of the RDA for sodium.
  • 7.5mg of Magnesium, that covers 0.0% of the recommended daily allowance (RDA) for Magnesium.
  • 0.3mg of Zinc - 0.0% of the RDA for Zinc.
  • 0.5mg of Iron - 0.0% of the RDA for Iron.
  • 32.3mg of Potassium - 0.0% of the RDA for Potassium.
  • 1.1mg of Vitamin C - 0.0% of the RDA for Vitamin C.
  • 0.1mg of Vitamin B12 - 0.0% of the RDA for Vitamin B12.

For every gram of carbs in Pesto you get

  • 3.67 grams of protein compared to the average of 0.46g per gram of carbs among all foods. Other foods in Sauces and seasonings have on average 0.53g of proteins per 1 gram of carbs.
  • 17.33 grams of fat (total average 0.66g, other foods in Sauces and seasonings 1.45g)
  • 0.67 grams of fibers (total average 0.13g, other foods in Sauces and seasonings 0.09g)

Nutrient distribution per gram

What vitamins are in Pesto?

Vitamins
per 100g 		Pesto
avg[1]
Vitamin C (mg) 7.0 4.3
Vitamin E (mg) 7.0 2.9
Vitamin B1 / Thiamine (mg) 0.2 0.1
Vitamin B2 (mg) 0.1 0.1
Vitamin B6 (mg) 0.1 0.1
Vitamin B9 / Folate (μg) 25.0 7.7
Vitamin B12 (μg) 0.4 0.1
Retinol (μg) 125.0 42.6
beta-Carotene (μg) 1,100.0
[1] average of Sauces and seasonings

Is Pesto rich in vitamins?

info

The following chart displays the amount of vitamins per portion Size (15g) for Pesto of the recommended daily allowance (RDA[1]) for each vitamin in percent.

[1]Avg. RDA for a 19-30 year old adult
Learn more about RDA values for vitamins by clicking on the names in the table above.

Minerals in Pesto

Minerals
per 100g 		Pesto
avg[1]
Magnesium (mg) 50.0 27.3
Zinc (mg) 2.0 0.4
Sodium (mg) 220.0 3,114.1
Calcium (mg) 310.0 72.3
Iron (mg) 3.0 1.6
Potassium (mg) 215.0 219.1
Phosphorus (mg) 275.0 126.4
[1] average of Sauces and seasonings

Is Pesto high in minerals?

info

Again, for every mineral contained in Pesto we looked at the portion size (15g) and applied it to the recommended daily allowance (RDA[1]). Data is shown in percent of RDA per portion size.

[1]RDA for a 19-30 year old adult
Learn more about RDA values for minerals by clicking on the names in the table above.

Carbohydrates in Pesto

3.0% of Pesto are carbs, per serving of 15g that makes 0.5g of carbs.

Monosachharides and polysaccharides

Sugars
per 100g 		Pesto
avg[1]
Monosaccharides (g) 2.0 6.0
Polysaccharides (g) 1.0 2.7
Total carbs (g) 3.0 8.8
[1] average of Sauces and seasonings

How high are the Glycemic Index and the Glycemic Load for Pesto?

The Glycemic Index of Pesto is 15, which would be considered as low. The Glycemic Load in a normal serving is 0.1 and can be regarded as low.

Allergens in Pesto

  • is Gluten free
  • has no Lactose
  • low amounts of Fructose

Fatty acids and cholesterol in Pesto

Of the 52.0g total fat per 100g in Pesto, 10.8g are saturated fatty acids (SFA), 7.6g are monounsaturated fatty acids (MUFA) and 31.3g are polyunsaturated fatty acids (PUFA). The amount of cholesterol is 15.0mg.

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