You're visiting from United States6,990 dishes in the database… visits
VerifyDish
Sign in

← Back to food library

Pesto genovese

Add to my diary

Pesto genovese

Also known as: Pesto · Sauces & fermented · 30 g serving · 30 min total

Enjoy in moderation

2 thìa pesto 30g ~180 kcal, 18g béo, natri 280mg.

Lời khuyên: 1 thìa, pasta vừa; salad.

131 kcal per serving

Protein 2.9 g · Carbs 1.7 g · Fat 12.8 g · Fibre 0.6 g · Sugars 0.2 g · Sodium 60.0 mg

Where the calories come from

Where the calories come fromCalories: 9% protein, 5% carbohydrate, 86% fat. 131 kcal total.131kcal / serving
  • Protein2.87 g · 9%
  • Carbohydrate1.74 g · 5%
  • Fat12.82 g · 86%

Estimated, per 30 g serving.

Daily Value at a glance

Protein6 % % Daily Value
Fibre2 % % Daily Value
Sodium3 % % Daily Value

% Daily Value is based on a 2,000 kcal reference diet. All values estimated.

Nutrition — 30 g Estimated

NutrientAmount% Daily Value
Energy130.7 kcal7%
Protein2.9 g6%
Carbohydrate1.7 g1%
of which net carbs (carbs minus fibre)1.1 g—
of which sugars0.2 g—
of which added sugars0.0 g0%
Fat12.8 g16%
of which saturated fat2.2 g11%
Fibre0.6 g2%
Sodium60.0 mg3%
Where the calories come from
Protein 9% · Carbohydrate 5% · Fat 88% of calories

Vitamins & minerals

NutrientAmount% Daily Value
Vitamin A36.9 µg RAE4%
Vitamin C2.4 mg3%
Vitamin E2.3 mg15%
Vitamin K47.7 µg40%
Riboflavin (B2)0.1 mg8%
Niacin (B3)0.2 mg1%
Folate (B9)8.5 µg2%
Vitamin B120.1 µg4%
Calcium88.8 mg7%
Iron0.6 mg3%
Magnesium17.2 mg4%
Phosphorus57.9 mg5%
Potassium64.2 mg1%
Zinc0.3 mg3%
Selenium1.6 µg3%
Copper0.1 mg11%
Manganese0.2 mg9%
Cholesterol3.4 mg—

% Daily Value is based on a 2,000 kcal reference diet (U.S. FDA Daily Values). Total sugars and cholesterol have no FDA Daily Value. All nutrition values are estimated, not laboratory tested.

Nutrition values are estimated from typical recipes and food-composition rules — not laboratory tested.

Top vitamins & minerals

% Daily Value per 30 g serving — estimated.

Top vitamins and minerals, % Daily Value per servingVitamin K: 40 %; Vitamin E: 15 %; Copper: 11 %; Manganese: 9 %; Riboflavin (B2): 8 %; Calcium: 7 %Vitamin K40 %Vitamin E15 %Copper11 %Manganese9 %Riboflavin (B2)8 %Calcium7 %
Health scoreHealth score 62 out of 100, rated Good.62/ 100
Good

Health score

62 / 100 · Good

Formula: protective index 67 + NOVA 3 adjustment (-5) + overall level (watch → +0) = 62, clamped to 1–100.

A VerifyDish internal estimate from the dish's protective index, processing level (NOVA) and overall level. Not a medical standard and not a substitute for professional advice.

Glycaemic index: Low GI. Raises blood sugar slowly — steadier energy. No numeric GI value is listed — the data only records the band.

Nutrition — 100 g Estimated

NutrientAmount% Daily Value
Energy435.5 kcal22%
Protein9.6 g19%
Carbohydrate5.8 g2%
of which net carbs (carbs minus fibre)3.9 g—
of which sugars0.6 g—
of which added sugars0.0 g0%
Fat42.7 g55%
of which saturated fat7.5 g38%
Fibre1.9 g7%
Sodium199.9 mg9%
Where the calories come from
Protein 9% · Carbohydrate 5% · Fat 88% of calories

Vitamins & minerals

NutrientAmount% Daily Value
Vitamin A123.0 µg RAE14%
Vitamin C8.1 mg9%
Vitamin D0.1 µg1%
Vitamin E7.7 mg51%
Vitamin K159.0 µg133%
Thiamin (B1)0.1 mg8%
Riboflavin (B2)0.2 mg15%
Niacin (B3)0.8 mg5%
Vitamin B60.2 mg12%
Folate (B9)28.4 µg7%
Vitamin B120.2 µg8%
Calcium296.0 mg23%
Iron1.9 mg11%
Magnesium57.3 mg14%
Phosphorus193.0 mg15%
Potassium214.0 mg5%
Zinc1.1 mg10%
Selenium5.2 µg9%
Copper0.3 mg33%
Manganese0.7 mg30%
Cholesterol11.3 mg—

% Daily Value is based on a 2,000 kcal reference diet (U.S. FDA Daily Values). Total sugars and cholesterol have no FDA Daily Value. All nutrition values are estimated, not laboratory tested.

Nutrition values are estimated from typical recipes and food-composition rules — not laboratory tested.

Suitable for

  • Vegetarian
  • Halal
  • Gluten-free
  • Low sodium
  • Low sugar
  • Keto

Allergens

  • milk

Ingredients

  • Húng quế — 10 g
  • Dầu ô liu — 10 g
  • Parmesan — 5 g
  • Hạt thông — 3 g
  • Tỏi — 2 g

How it is made

cook, ferment · Prep 15 min · Cook 15 min

Lên men >10 phút (thường giờ–ngày) — đổi đạm, sinh acid, histamin/purin có thể tăng.

Good to know

What is good

  • Đạm 4g, xơ 1g
  • Calo 180/30g

Watch out for

  • Béo 18g dầu
  • Natri 280mg

Healthier swaps

Portion sizes

  • Spoon — 5 g
  • Spoon — 15 g
  • Serving — 30 g

How long to burn this off

Estimated time to burn the calories of the portion below — pick a portion and the times update.

131 kcal per 30 g portion · at 70 kg

Walking (brisk walk, 3.5 MET)≈ 30 min30 min
Running (steady run, 8 MET)≈ 13 min13 min
Cycling (moderate pace, 6 MET)≈ 18 min18 min

Using the default 70 kg — sign in and set your weight for numbers based on your body.

Estimates only, from standard MET values (walking 3.5, running 8, cycling 6). Actual energy burned varies with speed, terrain and fitness. Not medical advice.

Nutrition values are estimated from typical recipes and food-composition rules — not laboratory tested.

Data source: in-house-lab · Last updated 2026-09-04 · Verified by rule-engine-v2 · Basis: estimated-serve

Similar dishes

Dishes from the same family first, ranked by shared ingredients and closest nutrition. All values estimated, per serving.

Romesco sauceRomesco sauceSauces & fermented128 kcalP 3g · C 4g · F 12gper 40 g servingEnjoy in moderationToumToumSauces & fermented98 kcalP 0g · C 1g · F 11gper 15 g servingEnjoy in moderationAioliAioliSauces & fermented101 kcalP 0g · C 0g · F 11gper 15 g servingEnjoy in moderationTzatzikiTzatzikiSauces & fermented52 kcalP 1g · C 3g · F 4gper 50 g servingGood choiceMarinaraMarinaraSauces & fermented68 kcalP 1g · C 3g · F 6gper 60 g servingGood choiceChimichurriChimichurriSauces & fermented62 kcalP 0g · C 1g · F 6gper 20 g servingEnjoy in moderation