Pesto Sauce (Recipe Reference)
Pesto sauce is a vibrant, flavorful blend of fresh basil, garlic, nuts, Parmesan cheese, and olive oil. Its rich taste and texture make it a perfect complement to pasta, sandwiches, and a variety of other dishes. Here’s a breakdown of the nutritional values for this indulgent yet nutritious sauce.
Nutritional Information (Per 100g)
| Nutrient | Amount |
|---|---|
| Energy | 418 kcal |
| Protein | 9.83 g |
| Total Fat | 37.6 g |
| Saturated Fat | 7.07 g |
| Carbohydrates | 10.09 g |
| Fiber | 1.8 g |
| Sugar | 6.33 g |
| Calcium | 306 mg |
| Iron | 0.57 mg |
| Magnesium | 47 mg |
| Phosphorus | 273 mg |
| Potassium | 560 mg |
| Sodium | 603 mg |
| Zinc | 1.33 mg |
| Copper | 0.08 mcg |
| Manganese | 0.586 mg |
| Selenium | 0.0 mcg |
| Vitamin C | 0.0 mg |
| Thiamin (Vitamin B1) | 0.17 mg |
| Riboflavin (Vitamin B2) | 0.717 mg |
| Niacin (Vitamin B3) | 0.523 mg |
| Vitamin B6 | 0.133 mg |
| Folate (Vitamin B9) | 16 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 77 mcg |
| Vitamin E | 7.27 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information
Pesto sauce contains the following allergens:
- Tree Nuts (often pine nuts or walnuts)
- Dairy (Parmesan cheese)
- Garlic (may cause sensitivities in some individuals)
Dietary Preferences
This pesto sauce is suitable for:
- Vegetarians (contains dairy and plant-based ingredients)
- Low-Carb (can be used in low-carb diets in moderation)
- Gluten-Free (provided it’s paired with gluten-free pasta or other gluten-free dishes)
Advice and Tips
- Storage: Pesto sauce can be stored in an airtight container in the fridge for up to a week. To preserve its color and flavor, add a thin layer of olive oil on top before sealing the container.
- Customization: You can switch up the nuts in your pesto for different flavors (e.g., walnuts, almonds, or cashews). For a dairy-free version, substitute the Parmesan cheese with nutritional yeast or a vegan cheese alternative.
- Serving Suggestions: Pesto sauce pairs beautifully with pasta, grilled chicken, roasted vegetables, or even as a spread on toasted bread or sandwiches.
Conclusion
Pesto sauce is an easy-to-make yet luxurious addition to any dish, offering rich flavors and a solid nutritional profile. While it provides a good amount of healthy fats and protein, it’s also a source of several essential vitamins and minerals, such as calcium, iron, and magnesium. Whether used in traditional Italian recipes or as a creative twist on everyday meals, pesto sauce enhances the taste and nutritional value of any dish.
