Is Pesto Good for You?

Few foods pack as much flavor in a single spoonful as pesto. With its rich blend of basil, olive oil, garlic, nuts, and cheese, this vibrant green sauce can instantly transform a simple bowl of pasta, a sandwich, or even grilled chicken into something special. But with all that delicious flavor often comes an often-asked question — is pesto good for you?

The answer to that question isn’t a simple yes or no. Like many foods, it depends on how it’s made and how much of it you eat. Pesto has some undeniably healthy qualities, thanks to its nutrient-rich ingredients and heart-healthy fats. But it can also be high in calories, fat, and sodium, especially in store-bought versions.

The Health eCooks dietitians share answers to common questions about pesto, including what makes pesto healthy, what to watch out for if you’re following certain dietary guidelines, and how to lighten up your favorite pesto recipe.

Traditional pesto contains cheese, but it’s easy to make a dairy-free version. Simply leave out the Parmesan and replace it with nutritional yeast, which adds a similar savory, cheesy flavor. Many grocery stores also carry ready-made dairy-free pesto for convenience.

Because pesto is high in calories and fat, eating large servings regularly can lead to excess calorie intake but using it sparingly each day is fine for most people. A tablespoon or two added to veggies, fish, or whole grains can be a tasty and healthy daily choice.

Pesto can help make healthy foods more flavorful, which makes it easier to stick to a weight-loss-friendly eating plan. Just use it strategically — mix a small amount into vegetables, lean proteins, or whole grains instead of heavy pasta dishes, and you’ll get plenty of taste without overdoing the calories.

If you already have a favorite pesto recipe, here are some simple tweaks to make it better for you:

Lower-Calorie Pesto

• Use less olive oil and thin with water, lemon juice, or vegetable broth.
• Cut back on nuts or use lighter options like pumpkin seeds.
• Reduce the amount of cheese or choose a lower-fat variety.

Lower-Fat Pesto

• Replace some of the oil with broth or even pureed spinach or avocado for creaminess.
• Use fewer nuts or seeds.
• Skip the cheese entirely or use a sprinkle of nutritional yeast for flavor.

Lower-Sodium Pesto

• Make it at home so you can control the salt.
• Use fresh garlic instead of garlic salt or paste.
• Choose unsalted nuts and lower-sodium cheese.

The answer to that question is that it very well can be, as long as you keep a few things in mind. Pesto is packed with flavor and made from wholesome ingredients that fit well into a balanced diet. Just keep portions in check and don’t be afraid to tweak your recipe to make it lighter. Whether you spoon it over pasta, spread it on a sandwich, or stir it into roasted veggies, pesto can be a delicious and nutritious addition to a healthy diet.