How healthy is pesto pasta?
Is pesto pasta healthy? Yes, in moderate portions. Pesto pasta scores 23/100 on the HowHealthyIs Score: 100 g provides 238 kcal, 6.6 g protein and 1.5 mg vitamin E. Pesto pasta tosses pasta with an uncooked sauce of basil, pine nuts, garlic, hard cheese and plenty of olive oil. Most of its fat is the unsaturated kind from olive oil and pine nuts, but the oil makes it one of the more calorie-dense pasta plates. Source: standard recipe, USDA FoodData Central ingredients.
Score explained
The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Pesto pasta ranks higher than 23% of them.
Counts in favor (% daily value per 100 kcal)
- Protein6%
- Vitamin E4%
- Magnesium3%
- Calcium2%
- Iron2%
- Fiber2%
- Potassium1%
- Vitamin A1%
- Vitamin C0%
Counts against
- Saturated fat5%
- Added sugars0%
- Sodium5%
Raw NRF9.3: 21 minus 9 = 12. The score is not a verdict on whether to eat a food; portion, the whole meal and your own health matter more. Full methodology
How many calories are in pesto pasta?
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 238 kcal | 714 kcal | |
| Protein | 6.6 g | 20 g | 40% |
| Carbohydrates | 26 g | 78 g | 28% |
| Fiber | 1.3 g | 3.8 g | 13% |
| Sugars | 1 g | 3.1 g | |
| Added sugars | 0 g | 0 g | 0% |
| Fat | 12 g | 36 g | 46% |
| Saturated fat | 2.2 g | 6.5 g | 33% |
| Omega-3 fats | 0.1 g | 0.3 g | |
| Vitamins | |||
| Vitamin A | 20 µg | 59 µg | 7% |
| Vitamin C | 0.9 mg | 2.6 mg | 3% |
| Vitamin D | <0.1 µg | <0.1 µg | 0% |
| Vitamin E | 1.5 mg | 4.6 mg | 31% |
| Vitamin K | 24 µg | 72 µg | 60% |
| Vitamin B12 | <0.1 µg | 0.2 µg | 8% |
| Folate | 10 µg | 31 µg | 8% |
| Minerals | |||
| Calcium | 75 mg | 225 mg | 17% |
| Iron | 0.8 mg | 2.4 mg | 14% |
| Potassium | 109 mg | 326 mg | 7% |
| Magnesium | 30 mg | 89 mg | 21% |
| Zinc | 0.8 mg | 2.5 mg | 22% |
| Sodium | 264 mg | 793 mg | 34% |
Estimated from the standard recipe below, using USDA FoodData Central values for each ingredient. Values rounded.
What is in a standard pesto pasta?
We estimate pesto pasta from this standard recipe (serves 4, about 1185 g cooked), using USDA values for each ingredient. Home and restaurant versions vary.
| Ingredient | Amount |
|---|---|
| Trofie, linguine or spaghetti (dry) | 400 g |
| Water absorbed by the pasta | 540 g |
| Salt absorbed from the pasta water | 4 g |
| Fresh basil leaves | 50 g |
| Pine nuts | 30 g |
| 1 garlic clove | 3 g |
| Parmesan, grated | 40 g |
| Pecorino, grated | 20 g |
| Extra virgin olive oil | 100 g |
| Salt in the pesto | 2 g |
Why is pesto pasta good for you?
- 72 µg vitamin K in 1 plate, 60% of the daily value. Vitamin K contributes to normal blood clotting.
- 20 g protein in 1 plate, 40% of the daily value. Protein contributes to the maintenance of muscle mass.
- 4.6 mg vitamin E in 1 plate, 31% of the daily value. Vitamin E contributes to the protection of cells from oxidative stress.
Good ways to use it
- A quick weeknight dinner with a side salad or green beans
- Stirring in peas, green beans or potatoes as in the Ligurian style
What should you watch out for?
- A generous spoon of pesto adds a lot of oil, so portions climb in calories faster than they look.
- Jarred pesto often swaps some olive oil for sunflower oil and adds extra salt.
- Pine nuts are tree nuts, so it is not suitable for people with a nut allergy.
What can you eat instead of pesto pasta?
Foods you can use the same way with a higher HowHealthyIs Score.