How many calories are in parsley pesto?

December 21, 2025 •

4 min read

The calorie count for parsley pesto is highly variable, ranging from approximately 43 kcal per tablespoon in some recipes to much higher amounts, depending on the ingredients used. This wide range is primarily influenced by the quantity of high-calorie components like olive oil, nuts, and cheese, rather than the low-calorie parsley itself.

Quick Summary

The calorie content of parsley pesto varies significantly based on the recipe's proportion of high-fat ingredients such as olive oil and nuts, not the herbs. Understanding the nutritional breakdown of key components allows for recipe modification to control the calorie count while maintaining flavor.

Key Points

Variable Calorie Count: The calorie content of parsley pesto is not fixed and depends largely on the specific recipe and portion size.
High-Fat Ingredients are the Main Source: Olive oil, nuts, and cheese contribute the vast majority of calories, not the parsley itself.
Calorie Reduction is Possible: Substituting ingredients like oil, nuts, and cheese with low-fat alternatives can significantly lower the final calorie count.
Health Benefits: Despite its potential for high calories, parsley pesto offers nutritional benefits, including vitamins K and C, iron, and heart-healthy monounsaturated fats from olive oil.
Ingredient Swaps Matter: Using fewer nuts, less olive oil, or adding extra greens can create a delicious, lower-calorie version.
Know Your Recipe: Always check the specific recipe or nutrition label for accurate calorie information, as homemade and store-bought versions differ widely.

Understanding the Calories in Parsley Pesto

Parsley pesto, a fresh and vibrant sauce, is a popular alternative to traditional basil pesto. While the star ingredient, parsley, is low in calories, the overall nutritional profile of the finished product is largely determined by the other key components: oil, nuts, and cheese. The calorie count can swing dramatically depending on the ratio and type of these energy-dense additions.

The Role of High-Calorie Ingredients

Most of the calories in parsley pesto come from the healthy fats found in olive oil and nuts. A typical recipe includes generous amounts of extra virgin olive oil and nuts, which quickly drives up the energy density of the sauce. For instance, a half-cup of olive oil, a common amount for a batch of pesto, can contribute almost 1,000 calories. The type of nuts also matters; pine nuts are traditional, but almonds or walnuts are often substituted, all of which are calorie-dense.

Breaking Down the Calorie Contributors

Olive Oil: Extra virgin olive oil is the most significant source of calories due to its high fat content. At about 120 calories per tablespoon, a seemingly small increase in the amount of oil can substantially raise the final calorie count.
Nuts: Pine nuts, walnuts, or almonds provide a rich, nutty flavor and help create the pesto's texture. Nuts are high in healthy fats and calories. For example, a quarter-cup of pine nuts adds roughly 160 calories.
Cheese: Parmesan or other hard cheeses add a salty, umami flavor but also contribute fat and calories. A half-cup of grated parmesan can add over 200 calories.
Parsley: The base herb is very low in calories, with a cup of fresh parsley containing only about 22 calories. It's rich in vitamins A, C, and K, as well as iron, offering significant nutritional benefits for minimal caloric cost.

Calorie Comparison: Parsley vs. Basil Pesto

While both parsley and basil are low-calorie herbs, the final caloric value of their respective pestos depends heavily on the recipe. Here's a comparative look at a standard parsley pesto versus a standard basil pesto, based on typical recipes. The nutritional data will vary by brand and preparation.


Feature	Standard Parsley Pesto	Standard Basil Pesto
Calories (per 1/4 cup)	~250-350 kcal	~250-350 kcal
Primary Herb	Parsley	Basil
Flavor Profile	Bright, peppery, earthy	Sweet, slightly peppery, aromatic
Dominant Calorie Source	Olive oil, nuts, cheese	Olive oil, pine nuts, cheese
Typical Nut Type	Pine nuts, almonds, walnuts	Pine nuts
Potential Health Benefit	High in Vitamins K and C, iron	Contains antioxidants, Vitamin K

How to Reduce Calories in Parsley Pesto

For those looking to enjoy parsley pesto with fewer calories, several modifications can be made to the traditional recipe. Substituting or reducing high-calorie ingredients is the most effective approach.

Reduce the Oil: Use less olive oil and add a splash of water or lemon juice to achieve the desired consistency. You can also partially replace oil with low-sodium vegetable broth or half an avocado.
Swap the Nuts: Instead of traditional pine nuts, consider using a portion of toasted sunflower seeds or pumpkin seeds. Some recipes also use nutritional yeast to replace a portion of the cheesy flavor, which significantly reduces fat and calories.
Lighter Cheese Option: Reduce the amount of Parmesan cheese or opt for a cheese-free, vegan version using nutritional yeast to replicate the cheesy flavor. Nutritional yeast is a fantastic, savory substitute that adds nutrients without the fat and calories of cheese.
Add More Greens: Boost the volume and nutritional content with other leafy greens. Adding spinach, kale, or arugula can stretch the pesto and provide more vitamins and minerals per serving without adding many calories.
Use Alternatives: Get creative by making a dairy-free and nut-free pesto using seeds and nutritional yeast. This is an excellent option for those with allergies or simply looking for a lighter take on the classic sauce.

Making a Healthier Parsley Pesto

Creating a lighter pesto doesn't mean sacrificing flavor. It's about finding the right balance of ingredients to get the taste you love with fewer calories. A typical low-calorie recipe might swap some of the olive oil for lemon juice and add nutritional yeast for a cheesy tang. By reducing the overall fat content and increasing the herb-to-fat ratio, you can create a sauce that is both delicious and more aligned with weight management goals. For example, a recipe might use only 2 tablespoons of olive oil instead of a half cup, relying on the vibrant parsley and a squeeze of lemon juice for a zesty, fresh taste. This makes it an ideal condiment for pasta, sandwiches, or as a dip for vegetables.

Conclusion

While parsley pesto can be a high-calorie sauce, its energy density is not inherent to the parsley itself but to the accompanying ingredients. The significant calorie contributors are fats from olive oil, nuts, and cheese. By strategically reducing or substituting these components, you can craft a delicious, healthier version. Making simple swaps like using fewer nuts or less oil and adding more greens or nutritional yeast allows for greater control over your meal's nutritional profile without compromising on the fresh, vibrant flavor that makes pesto so appealing. For those mindful of calorie intake, a homemade, customized parsley pesto is an excellent and versatile choice.

Here is a link for more information about pesto nutrition: EatingWell.

Frequently Asked Questions

Not necessarily; both are sauces whose calorie and nutrition profiles are primarily driven by the oil, nuts, and cheese in the recipe. The base herbs themselves are low in calories, with parsley having slightly more nutrients like Vitamin K.

The main source of calories in any pesto recipe is the olive oil. A small amount of nuts and cheese also contributes to the calorie density, while the herbs contain very few calories.

To reduce calories, you can decrease the amount of olive oil used and add water or lemon juice for consistency. Using toasted seeds instead of high-fat nuts and substituting Parmesan with nutritional yeast also works well.

Yes, you can. Replacing traditional pine nuts with toasted seeds like sunflower or pumpkin seeds can lower the fat content while still providing a pleasant flavor and texture. Some recipes use seeds entirely or reduce the nut quantity.

No, store-bought pestos often vary widely in calories, and they can sometimes contain more oil or different preservatives than a homemade version. Always check the nutrition label for the most accurate information.

Parsley is a rich source of vitamins A, C, and K, as well as iron and antioxidants. It also offers digestive benefits and can help freshen breath.

A standard serving size is often one to two tablespoons. Using a portion control method can help manage calorie intake. Using a lighter, homemade version also allows for a more generous serving.