Pesto vs Olive Oil: Calories and Nutrition Compared (2026)

Pesto has 6.7 g of protein and 496 calories, while olive oil contains no protein and 884 calories. Therefore, pesto is higher in protein and lower in calories.

Pesto and olive oil are both popular ingredients used in various cuisines, yet they offer different nutritional profiles. Understanding their differences can help in making informed dietary choices.

What Is the Difference Between Pesto and Olive Oil?

Pesto is a sauce made primarily from basil, olive oil, garlic, pine nuts, and cheese. It is known for its rich flavor and is often used in pasta dishes. Olive oil is a fat obtained from the fruit of the olive tree. It is commonly used in cooking, dressings, and as a finishing oil.

Pesto vs Olive Oil: Nutrition Side by Side

Below is a side-by-side comparison of pesto and olive oil, highlighting their nutritional differences.

Nutrient (per 100 g)	Basil pesto	Olive oil
Calories	496 kcal	884 kcal
Protein	6.7 g	0 g
Carbs	5.1 g	0 g
Sugar	1.3 g	0 g
Fat	49.9 g	100 g
Fiber	1.3 g	0 g
Sodium	897 mg	2 mg

Which Is Better, Pesto or Olive Oil?

For weight loss: Pesto has 496 calories, while olive oil has 884 calories. Therefore, pesto is a better option for those focusing on weight loss.

For muscle and protein: Pesto contains 6.7 g of protein, while olive oil has 0 g. Thus, pesto is superior for those seeking protein.

For low-carb or low-sugar: Pesto has 5.1 g of carbs and 1.3 g of sugar, while olive oil has 0 g of both. Olive oil is the better choice for low-carb or low-sugar diets.

How to Track Pesto and Olive oil Accurately

Portion sizes and macronutrient content can often be misjudged, leading to unintended dietary choices. Nutrola is an AI nutrition tracking app that identifies foods from a photo and returns calories and macros from a database of more than 1.8 million foods. It also supports barcode scanning and voice logging. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

How We Compiled These Numbers

The numbers provided are rounded reference values for educational use and should not be considered medical advice. Always consult a healthcare professional for personalized guidance. Values are per 100 g from USDA FoodData Central.

Frequently Asked Questions (FAQ)

Which has more protein, pesto or olive oil?

Pesto has 6.7 g of protein, while olive oil has 0 g.

Which has fewer calories, pesto or olive oil?

Pesto has 496 calories, while olive oil has 884 calories.

What is the fat content of pesto?

Pesto contains 49.9 g of fat per 100 g.

What is the sodium content in olive oil?

Olive oil has 2 mg of sodium per 100 g.

How many carbs are in pesto?

Pesto has 5.1 g of carbs per 100 g.

What is the sugar content of olive oil?

Olive oil has 0 g of sugar per 100 g.

Key Takeaways

• Pesto has 496 calories per 100 g.
• Olive oil has 884 calories per 100 g.
• Pesto contains 6.7 g of protein.
• Olive oil contains 0 g of protein.
• Pesto has 5.1 g of carbs and 1.3 g of sugar.
• Olive oil has 0 g of carbs and sugar.