Is Pesto Low Carb? Your Guide to Keto-Friendly Pesto

November 22, 2025 •

4 min read

According to nutritional data, a single tablespoon of traditional homemade pesto contains less than one gram of net carbohydrates, making the answer to "Is pesto low carb?" a positive one. This flavorful Italian sauce, typically made with basil, garlic, pine nuts, Parmesan cheese, and olive oil, can be a valuable addition to many low-carb and ketogenic diets. However, not all pestos are created equal, and some store-bought varieties may contain hidden ingredients that impact their carb count.

Quick Summary

Pesto is generally considered low-carb and keto-friendly, particularly when made at home with quality ingredients. Some store-bought pestos contain sugars, starches, or other fillers that make the carb content higher. Portion size and accompaniments also help keep total carbohydrates low.

Key Points

Low Carb Status: Traditional pesto is very low in carbohydrates, typically with less than 1g net carb per tablespoon when made at home.
Homemade vs. Store-Bought: Homemade pesto offers precise control over ingredients and carb count, while store-bought versions often contain hidden sugars, starches, or fillers that increase carbohydrates.
Ingredient Impact: The core ingredients of traditional pesto—basil, olive oil, pine nuts, and Parmesan—are all low-carb and keto-friendly.
Versatile Use: Pesto is a great low-carb condiment for dishes like zucchini noodles, chicken, fish, and salads, helping to add flavor without high-carb alternatives.
Nut Substitution: For variations, pine nuts can be replaced with other low-carb nuts like walnuts or pecans, or with seeds for a nut-free option.
Check Labels: Always read the nutritional labels of commercial pesto products to avoid hidden carbs and excess sodium.

Pesto is a rich and flavorful green sauce that is a staple in many cuisines. Originating in Italy, the traditional sauce is a simple combination of fresh basil, pine nuts, garlic, parmesan cheese, and olive oil. Because of its base ingredients, pesto has a naturally low carbohydrate count, making it a perfect fit for many low-carb eating plans, including the ketogenic diet. However, to truly understand its compatibility, it is essential to delve deeper into its nutritional components and compare different preparation methods.

The Nutritional Breakdown of Traditional Pesto

The fundamental ingredients in classic pesto provide its distinct flavor profile and also contribute to its high-fat, low-carb nature. For those managing their carbohydrate intake, understanding what each component brings to the table is key.

Key Ingredients and Their Carb Counts

Basil: This leafy herb forms the flavorful base of the sauce and contains very few carbs. It is also packed with antioxidants.
Olive Oil: A cornerstone of the Mediterranean diet, extra virgin olive oil is a monounsaturated fat with zero carbs, providing most of the sauce's calories and healthy fats.
Pine Nuts: These nuts add a rich, buttery texture and are high in fat and protein while being low in carbs. A single ounce contains only about 3-4 grams of carbs.
Parmesan Cheese: As a high-fat, high-protein cheese, Parmesan is low in carbohydrates. Using a high-quality, freshly grated cheese is ideal for both flavor and lower carb content.
Garlic: Used sparingly for flavor, garlic contributes a negligible amount of carbohydrates to the overall sauce.

Homemade vs. Store-Bought Pesto

The most significant factor determining if pesto is low-carb is whether it is homemade or store-bought. While many packaged options can be low in carbs, they often contain hidden ingredients that can increase the total count or use cheaper, less healthy alternatives.

Comparison Table: Homemade vs. Store-Bought Pesto


Feature	Homemade Pesto	Store-Bought Pesto
Carb Count	Typically very low, often under 1g net carb per tablespoon.	Varies significantly. Can be low, but sometimes contains higher carbs.
Ingredient Quality	You control the quality, using fresh herbs and high-grade oils and cheese.	May contain lower quality oils (like sunflower or canola) and processed cheese.
Added Sugars/Fillers	None, unless you add them yourself. Pure, simple ingredients.	Can contain added sugars, potato flakes, or starches for bulk and preservation.
Sodium Content	You control the amount of salt used.	Often high in sodium due to preservatives.
Flavor	Brighter, fresher, and more complex flavor.	Can taste cooked or muddy due to processing.

How to Enjoy Low-Carb Pesto

Part of successfully incorporating pesto into a low-carb diet is knowing what to pair it with. The traditional use with pasta can quickly negate its low-carb benefits, but there are many creative alternatives.

Low-Carb Pesto Recipe Variations

Making pesto at home allows control over the ingredients and avoids hidden carbs. Here are some popular low-carb friendly recipe variations:

Nut-Free Pesto: For those with nut allergies, you can substitute pine nuts with sunflower seeds or hemp seeds. A recipe using avocado and sunflower seeds provides a creamy texture and is low in net carbs.
Alternative Nut Pesto: Walnuts and pecans are excellent low-carb, keto-friendly options that offer a different flavor profile than pine nuts.
Dairy-Free Pesto: To make a vegan version, simply omit the Parmesan cheese and use nutritional yeast for a cheesy, savory flavor.
Red Pesto: This version uses sun-dried tomatoes instead of basil, creating a richer, zestier flavor. Be mindful of the carb content of the tomatoes, but many recipes are still low-carb.

Delicious Low-Carb Uses for Pesto

To keep a meal low in carbs, get creative with how you use homemade or carefully selected store-bought pesto. Here are some ideas:

Vegetable Noodles: Toss pesto with zucchini noodles (zoodles), shirataki noodles, or palmini pasta for a satisfying low-carb pasta substitute.
Marinade or Topping: Use pesto to marinate chicken, fish, or beef before grilling or baking. It can also be a flavorful topping for roasted vegetables.
Low-Carb Spreads: Spread a thin layer of pesto on low-carb bread, crackers, or wraps for a delicious snack.
Salad Dressing: Thin pesto with a little extra olive oil or lemon juice to create a vibrant, flavorful salad dressing.
Pesto and Eggs: Drizzle pesto over scrambled eggs or omelets for a delicious breakfast boost.
Pizza Sauce: Use pesto as a base for low-carb pizza crusts, like those made from cauliflower or fathead dough.

Is Pesto Low Carb? Yes, but choose wisely.

In conclusion, traditional pesto is inherently low in carbohydrates and can be a fantastic addition to a low-carb or keto diet. The key is to be mindful of the source. Homemade pesto is the most reliable option, giving full control over the ingredients and nutritional content. When purchasing store-bought pesto, always check the label for added sugars, starches, and other fillers. By being a discerning shopper or making your own, you can enjoy the rich, delicious flavor of pesto without compromising dietary goals.

For more detailed guidance and recipe ideas, consider exploring reputable low-carb cooking resources like this guide from Delightfully Low Carb on making pesto. Remember that while pesto is a low-carb sauce, it is high in calories due to the healthy fats, so moderation and portion control are still important considerations. With a little awareness, this versatile sauce can remain a staple in a healthy eating plan.

Frequently Asked Questions

Yes, pesto is typically okay on a keto diet. The core ingredients—basil, olive oil, cheese, and nuts—are all low in carbohydrates. The key is to check labels for store-bought versions or to make your own to avoid hidden sugars and fillers.

A single tablespoon of homemade basil pesto typically contains less than 1 gram of net carbohydrates. The exact amount can vary slightly depending on the specific recipe and the ratio of ingredients used.

Some store-bought pestos can be higher in carbs because manufacturers may add fillers like starches, preservatives, or sweeteners to extend shelf life or reduce costs. It's important to always read the ingredients list and nutritional label.

Yes, you can substitute pine nuts with other low-carb nuts like walnuts, almonds, or pecans. These alternatives offer a slightly different flavor profile but maintain the low-carb nature of the sauce.

To make a dairy-free low-carb pesto, you can simply replace the Parmesan cheese with nutritional yeast. Nutritional yeast provides a savory, cheesy flavor that works well as a substitute and is also low in carbs.

Yes, pesto offers several health benefits. The olive oil and nuts provide healthy fats, while ingredients like basil and garlic contain antioxidants. It is also high in calories, so portion control is important.

Pesto pairs well with many low-carb options. Excellent choices include tossing it with zucchini noodles, using it as a marinade for grilled chicken or fish, spreading it on low-carb crackers, or mixing it into cauliflower rice.