How Many Calories Are in 20g of Pesto? A Detailed Nutritional Breakdown

November 22, 2025 •

4 min read

On average, a 20g serving of store-bought pesto contains approximately 74 calories, but this figure can vary significantly based on the brand and specific recipe. This calorie density comes from its key ingredients, namely olive oil, pine nuts, and cheese, which are rich in healthy fats and protein. Understanding these variations is crucial for accurately tracking your nutritional intake.

Quick Summary

The calorie count for 20g of pesto is not fixed, typically ranging from 65 to over 85 calories. The variation depends on the type and quantity of core ingredients like olive oil, cheese, and nuts used in the recipe, with store-bought brands often differing significantly.

Key Points

Calorie Range: 20g of pesto typically contains between 65 and 87 calories, but the exact amount varies by brand and ingredients.
Ingredient Impact: The calorie count is primarily influenced by the quantity of olive oil, nuts, and cheese, which are all energy-dense ingredients.
Label Reading: Checking the nutrition label on store-bought pesto is the most accurate way to know its specific calorie and fat content.
Homemade Control: Making homemade pesto allows you to control the calorie count by adjusting the amount of oil, nuts, and cheese.
Mindful Usage: Because of its calorie density, using pesto as a flavoring rather than a main sauce, or diluting it, can help manage calorie intake.
Lighter Options: Lighter versions of pesto exist, which typically use less oil and more basil or vegetables, significantly reducing the calories.

The Calorie Breakdown of 20g of Pesto

While an average figure of around 74 calories per 20g is a useful starting point, the exact amount can fluctuate. Based on available nutritional data, commercial pesto brands show a clear variance. For example, one major brand might list 74 calories for a 20g serving, while another could be as low as 67 or as high as 87 calories for the same amount. These differences are a direct result of the ingredients used and their proportions. To get an accurate reading, it is always best to check the specific product's label.

Factors Influencing Pesto Calories

The primary ingredients in pesto are basil, pine nuts, garlic, parmesan cheese, and olive oil. Each of these components plays a role in the final calorie count. The significant variations often boil down to the quantities of the most calorie-dense ingredients:

Olive Oil: As a primary source of fat, olive oil contributes a substantial number of calories. Recipes with a higher oil content will have a higher caloric density. Some brands or homemade recipes use more oil for a smoother texture, while others may use less to lower the fat and calorie content.
Nuts: Traditional pesto uses pine nuts, which are rich in fats and calories. Some modern recipes substitute pine nuts with other nuts, like walnuts or almonds, which also have high caloric values but can differ slightly. A recipe with a higher proportion of nuts will naturally contain more calories.
Cheese: Parmesan cheese adds both fat and protein. The amount of cheese used can affect the final calorie count. Vegan versions, which omit cheese, tend to have a lower calorie count and different nutritional profile.
Recipe Variations: Different producers and home cooks use different ratios of ingredients. Some might add extra vegetables, like spinach or zucchini, to bulk up the sauce and reduce its calorie density per gram. Others may include other types of cheese or nuts, or even different oils, all of which alter the final nutrition.

Homemade vs. Store-Bought Pesto: A Calorie Comparison

Creating your own pesto allows for complete control over the ingredients, and thus, the calorie count. A homemade version can be made lighter by adjusting the oil and nut quantities, or by incorporating low-calorie vegetables. Store-bought options, however, have their own specific nutritional breakdowns. The following table provides a comparison of estimated calories per 20g serving for different types of pesto:


Type of Pesto	Estimated Calories per 20g	Notes
Traditional Store-Bought	~70-85 kcal	Varies significantly by brand due to oil and nut content.
Average UK Pesto	~74 kcal	Based on a large market survey showing an average of 372 kcal per 100g.
Light/Reduced-Fat Pesto	~37-50 kcal	Achieved by using less oil or bulking with vegetables like spinach.
Homemade Pesto (lighter)	~50-65 kcal	Can be made lighter by reducing oil and increasing basil.
Vegan Pesto (nut-free)	~50-60 kcal	Omits cheese and often pine nuts, using a different fat source.

How to Enjoy Pesto Mindfully

Because of its caloric density, pesto is a food that benefits from mindful consumption. Here are some simple strategies to enjoy its rich flavor without overindulging.

Tips for a Lighter Pesto Experience

Add it to vegetables: Instead of a heavy pasta dish, toss pesto with roasted or steamed vegetables like broccoli or green beans. You'll get more volume and nutrients for fewer calories.
Use as a spread: A small amount of pesto can add a punch of flavor to sandwiches, wraps, or toast, replacing higher-calorie spreads like mayonnaise.
Dilute with water: When making a pasta dish, thin your pesto with a tablespoon or two of the pasta cooking water. This helps the sauce coat the pasta better, allowing you to use less pesto for the same effect.
Make your own: By making pesto at home, you can control the ingredients. Substitute some of the oil with vegetable broth, or swap pine nuts for a smaller amount of lower-fat seeds.
Freeze in portions: Pesto freezes exceptionally well. Store it in small containers or ice cube trays for easy portion control. A frozen cube can be thawed and used for a single serving of flavor.

Conclusion

In summary, while 20g of pesto may contain an average of around 74 calories, the exact value depends heavily on the recipe and brand. The key drivers are the proportions of olive oil, nuts, and cheese. For those managing their calorie intake, it is important to be aware of these differences and consider making lighter, homemade versions or using store-bought options mindfully. By checking nutrition labels and practicing portion control, you can continue to enjoy the vibrant flavors of pesto as part of a healthy diet. You can also explore low-sodium options, as many store-bought brands contain high levels.

Center for Science in the Public Interest: How to pick a reliable pasta sauce

Frequently Asked Questions

The calorie count in pesto varies due to differences in recipes and ingredient proportions, particularly the amount of olive oil, pine nuts (or other nuts), and cheese used. Cheaper brands may use more water, while premium brands may use a higher concentration of calorie-dense ingredients.

Yes, pesto is a nutritious sauce. Its calories come from heart-healthy monounsaturated fats in olive oil, protein from nuts and cheese, and antioxidants from basil and garlic. The key is moderation and portion control.

Based on a review of UK brands, the average store-bought pesto contains around 372 calories per 100g. This translates to roughly 74 calories for a 20g serving. However, this figure is an average, and specific brands can differ.

Yes, you can easily reduce the calories in homemade pesto. Substitute some of the olive oil with vegetable broth or a bit of water, or add more basil or other vegetables like spinach to increase the volume without adding many calories.

To find the precise calorie count for a store-bought pesto, always check the nutritional information label on the jar. This will provide the most accurate details for the specific product you are purchasing.

Using different nuts will have a slight impact on the calorie count, as different nuts have different fat profiles and caloric density. While pine nuts are traditional, substituting with other nuts like walnuts will result in a similar high-calorie content from healthy fats.

A standard serving size for pesto is often considered to be about 2 tablespoons (around 30g). A smaller 20g serving is a moderate portion that can add significant flavor to a dish without overwhelming the calorie count. For reference, 2 tablespoons contains more calories than 20g.