Is Pesto High in Carbs? A Deep Dive into Pesto's Nutritional Profile

October 31, 2025 •

3 min read

A single tablespoon of traditional homemade pesto contains less than 1 gram of carbohydrates, making it a surprisingly low-carb and keto-friendly condiment. This nutrient profile contrasts sharply with the high-carb foods often paired with it, like pasta, and explains why pesto is a staple of the fat-forward Mediterranean diet.

Quick Summary

An analysis of pesto's macronutrient composition, examining why its carb count is low while focusing on potential pitfalls with store-bought varieties and emphasizing how to incorporate it healthfully into various diets.

Key Points

Pesto is naturally low in carbs: A traditional, homemade version contains less than one gram of carbohydrates per tablespoon.
Fat, not carbs, drives pesto's calories: The majority of pesto's caloric content comes from healthy fats derived from olive oil and nuts, not carbohydrates.
Homemade is best for low-carb diets: Making pesto at home allows for total control over ingredients, avoiding the potential added sugars and fillers found in some commercial brands.
Pair pesto wisely: The low-carb nature of pesto is negated if served with high-carb foods like traditional pasta, so consider low-carb alternatives like zucchini noodles.
Pesto offers health benefits: Its ingredients, such as basil, olive oil, and pine nuts, provide antioxidants and healthy monounsaturated and polyunsaturated fats that support heart health.
Read store-bought labels carefully: Some jarred pestos contain starches, cheaper oils, or sugars that can increase the carb count and reduce overall nutritional quality.

Understanding the Nutritional Profile of Traditional Pesto

Traditional pesto alla Genovese, originating from Genoa, Italy, is a vibrant green sauce made from a simple yet powerful combination of fresh ingredients. The classic recipe typically includes fresh basil leaves, pine nuts, garlic, hard cheese (like Parmesan or Pecorino), and high-quality extra virgin olive oil. When assessing its carbohydrate content, it is crucial to consider these core components. The low-carb nature of these ingredients is the primary reason why pesto, in its purest form, is not high in carbs.

The bulk of pesto's calories and macronutrients comes from the olive oil and pine nuts, which are rich in healthy fats. Basil and garlic contribute flavor and antioxidants but contain minimal carbohydrates. Parmesan cheese adds a salty, savory note with a high-fat, low-carb profile. The combination results in a calorie-dense condiment, but one that is macro-balanced towards fats rather than carbohydrates, making it a fitting component for low-carb or ketogenic diets.

The Difference Between Homemade and Store-Bought Pesto

While homemade pesto is a clean, low-carb food, store-bought options can present a different story. Commercial pesto manufacturers often add extra ingredients to extend shelf life, lower production costs, or alter texture. These additives can include starches, cheap vegetable oils, and fillers, which significantly increase the carbohydrate and fat content while lowering overall nutritional quality.

For example, some jarred pestos may contain added sugars or fillers that can increase the carb count per serving. Checking the nutrition label is essential when purchasing pesto to ensure it aligns with your dietary needs, especially for those on strict low-carb plans. The best way to guarantee a truly low-carb and nutritious pesto is to make it fresh at home, allowing for complete control over all ingredients.

How to Enjoy Pesto on a Low-Carb Diet

Pesto's versatility allows it to be a fantastic flavor booster for a variety of low-carb meals. The key is being mindful of what you pair it with, as traditional pesto pasta dishes can quickly become high in carbs. Fortunately, many alternatives exist that let you enjoy the sauce without the carb overload.

Low-Carb Pesto Pairings

Vegetable noodles: Use zucchini noodles (zoodles) or other spiralized vegetable noodles as a pasta substitute.
Protein marinade: Use pesto as a marinade for chicken, fish, or shrimp before grilling or baking.
Veggie dip: Pair pesto with fresh vegetable sticks like bell peppers, cucumbers, or celery.
Salad dressing: Whisk pesto with a little extra olive oil and lemon juice to create a flavorful dressing.
Sauce for low-carb pizza: Spread pesto on a low-carb crust, such as one made from cauliflower or almond flour.
Soups and casseroles: Stir a spoonful of pesto into soups or casseroles to add a rich, herby depth of flavor.

Homemade vs. Store-Bought Pesto: A Nutritional Comparison

To illustrate the potential nutritional differences, here is a comparison between a standard homemade pesto and a typical store-bought version. Note: Nutritional values will vary based on specific recipes and brands.


Feature	Traditional Homemade Pesto (per 1 tbsp)	Typical Store-Bought Pesto (per 1 tbsp)
Carbohydrates	< 1 g	1-2 g (or more)
Healthy Fats	High, primarily from olive oil and pine nuts	Can be lower or contain less healthy vegetable oils
Sodium	Controlled by adding salt to taste	Can be high, used as a preservative
Ingredients	Whole, fresh ingredients	May contain fillers, starches, or added sugars

Conclusion: Making Smart Pesto Choices

In conclusion, is pesto high in carbs? The answer is no, provided you are consuming a traditional, high-quality version and monitoring your portion size. Traditional pesto, made with simple, fresh ingredients, is low in carbohydrates and rich in healthy fats, aligning well with diets like the ketogenic and Mediterranean diets. However, the carbohydrate content of store-bought versions can be higher due to additives, making it crucial to read labels carefully.

For the healthiest and most flavorful experience, making your own pesto at home is the best option. This gives you complete control over the ingredients, allowing you to avoid unnecessary sugars and preservatives while benefiting from the heart-healthy fats and antioxidants of basil and olive oil. By being mindful of both the pesto itself and the foods you serve it with, you can easily incorporate this delicious sauce into a nutritious eating plan.

For more detailed information on pesto's health benefits, you can explore resources like Healthline's article on the topic.

Frequently Asked Questions

Yes, traditional pesto is very keto-friendly because it is low in carbohydrates and high in healthy fats, which aligns perfectly with a ketogenic diet.

A standard serving of traditional homemade pesto, about one tablespoon, contains less than one gram of carbohydrates. The carb count can vary for store-bought versions, so always check the label.

In a traditional recipe, the minimal amount of carbohydrates comes from the small additions of garlic, pine nuts, and the tiny amount of sugar in the basil. Pesto is not a significant source of complex carbs.

Often, yes. Store-bought pestos may contain added sugars, cheaper fillers, or starches to improve texture and shelf life, which can increase the total carbohydrate content.

You can keep the carb count minimal by sticking to the traditional recipe without any added fillers. Ensure you are using fresh basil and high-quality olive oil. You can also make a nut-free version to slightly lower calories, but the carb impact is minimal.

To enjoy pesto while keeping carbs low, pair it with low-carb alternatives like zucchini noodles, use it as a marinade for proteins, or as a dressing for salads and grilled vegetables.

Yes, pesto is calorie-dense because of its high fat content from olive oil, cheese, and pine nuts. However, these are predominantly healthy unsaturated fats, and using portion control can help manage calorie intake.