How to Enjoy Pesto Without Derailing Your Diet — and the Best Jars to Buy

Pesto may be made from just a handful of ingredients — typically olive oil, basil, hard cheese and pine nuts — but its rich, distinctive flavour has long made it a standout in Italian cooking.

Originating in Genoa in northern Italy, the classic sauce is traditionally paired with robust pasta shapes that can carry its intensity. It is also commonly spooned over hot bowls of minestrone or spread lightly on bread as a simple, savoury topping.

But like many beloved Italian staples that gained worldwide popularity, pesto has evolved far beyond its original form. Much as pizza was reinvented with unconventional toppings abroad, pesto too has been adapted in ways that some culinary traditionalists may view with scepticism.

At first, the main variation was red pesto, which swaps basil for sun-dried tomatoes. Today, supermarket shelves are lined with an ever-expanding range of alternatives, including versions made with walnuts, kale, aubergine, cashews, rocket, ricotta and even mushrooms.

Despite their different ingredients, these varieties tend to share one key trait: they are often just as rich in calories and fat as they are in taste. A few generous spoonfuls mixed through a large bowl of pasta and finished with grated cheese can quickly turn into a high-calorie meal.

Registered dietitian Nichola Ludlam-Raine told the Daily Mail: “Traditional pesto is packed with olive oil and pine nuts, both of which provide healthy unsaturated fats, but they are still calorie-rich, meaning it’s very easy to consume several hundred calories without realising.”

‘Pesto is one of those foods that often has a healthy halo because it’s made from ingredients like basil, olive oil and nuts. And while it can be part of a healthy diet, it’s also very energy-dense. 

‘When pesto is then paired with a large portion of pasta, the calories can add up quickly.’

That doesn’t mean pesto is unhealthy or something to avoid. In fact, the olive oil, nuts and herbs provide beneficial nutrients and plant compounds. 

However, if weight management is a goal, portion size matters – as does how you eat it. 

Ms Ludlam-Raine, author of How Not To Eat Ultra-Processed, adds: ‘Rather than coating a large bowl of pasta in pesto, I often suggest using a smaller amount and bulking the meal out with plenty of vegetables and a source of protein such as chicken, beans, lentils or fish.

‘Another simple trick is to stir pesto through roasted vegetables, use it as a marinade for chicken or fish, or mix a spoonful into Greek yoghurt to create a lighter dressing or dip. 

‘This allows you to enjoy the flavour without relying on large quantities.’ 

You could also consider making your own – and you can veer from the traditional ratios of oil, cheese and pine nuts to make something lighter but equally flavoursome.  

‘I like to increase the volume of vegetables and herbs while reducing the oil slightly,’ says Ms Ludlam-Raine. 

‘My version combines fresh basil and spinach with pine nuts, cashews, extra virgin olive oil, lemon juice and nutritional yeast. 

 ‘The spinach adds extra volume and nutrients without dramatically altering the flavour, while nutritional yeast provides a savoury, cheesy taste.’

Something else to keep in mind when picking a supermarket pesto – apart from calories – are the ingredients. 

Like all convenience foods, jarred pasta sauces are filled with preservatives and fillers to maintain their shelf life and keep costs down.

With this in mind, we asked Ms Ludlam-Raine to pick out the healthiest pestos to buy now… and her responses might surprise you.

Isle of Wight Tomatoes Roasted Tomato Pesto

Nutritional information (per 100g)

Calories: 347 kcal 

Fat: 26.58g 

Carbohydrates: 24.25g 

Sugars: 14.75g 

Salt: 0.87g 

Our expert says: ‘I really like that roasted tomatoes make up 60% of the recipe, putting vegetables firmly at the forefront. 

‘The use of sunflower oil isn’t as good as olive oil, but the overall ingredient list is impressive, with garlic-infused oil, seeds and nutritional yeast contributing plenty of flavour.’

Rating: 4.5/5

 

Belazu Aubergine & Parmesan Pesto

Nutritional information (per 100g)

Calories: 314 kcal  

Fat: 27.5g 

Carbohydrates: 3.9g 

Sugars: 3.1g 

Salt: 2.2g 

Our expert says: ‘Aubergine makes up more than half the product, which is unusual and refreshing to see. 

‘The emphasis on vegetables rather than oil is a major positive, and the ingredient list is relatively simple and food-based; rapeseed oil provides unsaturated fats, include omega-3 too. One of the strongest options from a nutritional perspective.’

Rating: 5/5

 

Saclà Sun-Dried Tomato Pesto

Nutritional information (per 100g)

Calories: 296 kcal

Fat: 27g

Carbohydrates: 7.9g

Sugars: 3.9g

Salt: 1.2g 

Our expert says: ‘I like that tomato purée is the first ingredient here, meaning you’re getting a meaningful amount of vegetable content. 

‘While it still contains sunflower oil, the inclusion of tomatoes, peppers and carrots helps boost flavour and plant variety, making it a more balanced option nutritionally.’

Rating: 4/5

 

Filippo Berio Tomato & Ricotta Pesto

Nutritional information (per 100g)

Calories: 344 kcal

Fat: 29g 

Carbohydrates: 14g

Sugars: 7.8g

Salt: 2.4g 

Our expert says: ‘Tomatoes feature prominently, which is encouraging, but the addition of glucose syrup is less appealing from a nutritional perspective. 

‘The ricotta, walnuts and basil add flavour and texture, but I’d prefer a recipe that relies less on added sweetness.’

Rating: 1.5/5

 

Saclà Fiery Chilli Pesto

Nutritional information (per 100g)

Calories: 334 kcal

Fat: 32g

Carbohydrates: 7.2g

Sugars: 3.8g

Salt: 1.2g 

Our expert says: ‘With peppers as the main ingredient and a reasonable amount of tomato paste, this contains more vegetables than many traditional pestos. 

‘It does contain sunflower oil (I prefer rapeseed oil and olive oil nutritionally), and a little rice syrup, which lowers its score slightly, but overall it offers a good balance of flavour and vegetable content.’

Rating: 4/5

 

Saclà Classic Basil Pesto

Nutritional information (per 100g)

Calories: 380 kcal

Fat: 36g

Carbohydrates: 8g

Sugars: 3.5g

Salt: 2.7g 

Our expert says: ‘With basil as the first ingredient at 45.5 per cent, this contains a decent amount of herb flavour, but sunflower oil is the main fat source rather than olive oil. 

‘It also contains a mix of cheeses and nuts, which add flavour and texture, but I’d prefer to see extra-virgin olive oil used more prominently.’

Rating: 2.5/5

 

Filippo Berio Classic Pesto

Nutritional information (per 100g)

Calories: 381 kcal

Fat: 37g

Carbohydrates: 7.1g

Sugars: 2.1g

Salt: 2.7g 

Our expert says: ‘This also contains a generous amount of basil (46 per cent), which is a positive. However, sunflower oil remains the primary oil, although it does include some extra-virgin olive oil. 

‘Overall, it’s a fairly traditional pesto but falls short of premium options that rely more heavily on olive oil.’

Rating: 3.5/5

 

Belazu Traditional Genovese Pesto

Nutritional information (per 100g)

Calories: 377 kcal

Fat: 38.8g

Carbohydrates: 1.4g 

Sugars: 0.3g

Salt: 3.9g

Our expert says: ‘This contains a high proportion of basil (45 per cent) and a good amount of Parmigiano Reggiano. 

‘Sunflower oil remains the dominant ingredient, but the relatively simple ingredient list is a positive. It is lower in carbohydrate and sugar than many alternatives.’

Rating: 3.5/5

 

Barilla Pesto alla Genovese

Nutritional information (per 100g)

Calories: 492 kcal

Fat: 47g

Carbohydrates: 11g

Sugars: 5g

Salt: 3.2g 

Our expert says: ‘Although it contains 30 per cent basil and Parmigiano Reggiano, sunflower oil is again the main ingredient and it is one of the highest-calorie options listed. 

‘The whey powder and maize fibre aren’t traditional pesto ingredients, and overall there are more minimally processed options available.’

Rating: 2/5

 

Seggiano Raw Basil Pesto

Nutritional information (per 100g)

Calories: 586 kcal

Fat: 57g

Carbohydrates: 3.4g

Sugars: 1.5g

Salt: 2.4g 

Our expert says: ‘This is much closer to what I’d make at home. Extra-virgin olive oil is the primary ingredient, alongside cashew nuts, basil and pine nuts, with a short and recognisable ingredient list. 

‘It is calorie-dense, but that’s expected given the ingredients, and the quality of those ingredients is excellent. A little will go a long way!’

Rating: 5/5

Daylesford Organic Basil Pesto

Nutritional information (per 100g)

Calories: 654 kcal

Fat: 64.2g

Carbohydrates: 12.2g

Sugars: 1g

Salt: 2.41g 

Our expert says: ‘This is another premium option. Extra-virgin olive oil is the main ingredient, supported by nuts, basil and Parmigiano Reggiano PDO. 

‘It’s one of the most energy-dense products here, but that’s largely because it contains generous amounts of olive oil and nuts rather than cheaper fillers.’

Rating: 5/5