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Pesto is a great topping for many different pasta and pizza dishes. However, many pesto products contain high amounts of sodium.
With the increasing concern over sodium consumption, a select few brands are now offering low sodium pesto. In this article, I’m going to cover the top 10 low-sodium pesto brands.
Before we get into the low sodium pesto products for you to try, let’s run through the general guidelines for sodium consumption so that you know how much dietary sodium to consume each day.
What Are the Guidelines for Sodium Consumption?
As much as sodium is demonized in the media, it is an essential micronutrient for the human body. You need to take in sodium through your diet every day to keep your body functioning optimally, especially if you sweat a lot during exercise.
To minimize your risk of disease, the World Health Organization recommends that you consume no more than 2 g (2,000 mg) of sodium a day. According to the Institute of Medicine, a sodium intake of up to 2.3 g (2,300 mg) a day is acceptable.
If you regularly consume much more than the recommended amount, you may start to see some negative side effects, as I’ll explain below.
What Defines A “Low Sodium” Pesto?
There isn’t a specific figure for what defines a pesto as being low in sodium. However, in general, any food that has 140 mg of sodium or less is considered “low sodium” while any food that contains between 140 mg and 400 mg of sodium is considered “moderate sodium.”
The average sodium content of basil pesto is around 290 milligrams of sodium per 2 tablespoons. An average serving of pesto is a quarter of a cup, which equates to 4 tablespoons. Therefore, the average amount of sodium in a serving of pesto sauce is 580 milligrams.
Taking those averages and the guidelines for “low sodium” and “moderate sodium” foods into consideration, we can consider any pesto with 140-400 mg of sodium as “lower in sodium” and any pesto with less than 140 mg of sodium as “low sodium.” The list I provided below contains a combination of both.
Make sure you don’t mix up ‘low sodium’ pesto products with ‘reduced sodium’ products. A reduced-sodium product is one that contains 25% less sodium than the standard version.
For example, if a standard sodium product contains 1000 mg, the reduced-sodium version would contain 25% less than this, which is 750 mg. This is still above the recommended amount of 400 mg of sodium per serving.
Note that most products in the grocery store will state the amount of sodium per serving on the nutrition label. Therefore, if you plan on having more than one serving of a specific food, you’ll need to calculate your total sodium intake by multiplying the amount of sodium in one serving by the number of servings you want to consume.
Learn more How Much Sodium Is A Low Sodium Diet?
Why You Should Buy Low Sodium Pesto?
Excessive sodium consumption is very closely linked to an increase in cardiovascular events.
According to the Food and Drug Administration (FDA), consuming too much dietary sodium on a regular basis can raise blood pressure, which can put extra pressure on your heart and blood vessels. It can also damage your brain, kidneys, and eyes in the long term.
By switching over to a low sodium pesto, you can continue eating all of your favorite dishes without increasing your risk of poor health. Some pesto brands can contain a lot of sodium per serving, so it’s important to read the nutrition labels and find the brands that offer a delicious yet healthy option that won’t compromise your health.
- For a list of more foods that are low in sodium, check out Top 10 Foods High In Calories But Low In Sodium.
- If you’re looking for low-sodium spices, I recommend Flavor God seasonings (click to check out my full review).
Low Sodium Pesto Brands
The 10 best low sodium pesto brands are:
- FreshDirect Green Basil and Pignoli Pesto
- Wicked Foods Orange Pumpkin Pesto Sauce
- Private Selection Basil Pesto
- Wicked Foods Pink Beetroot Pesto Sauce
- Stonewall Kitchen Sun-Dried Tomato Pesto
- Taste of Inspirations Pesto Sauce
- Delallo Simply Pesto Traditional Basil Pesto Sauce
- Wicked Foods Black Olive Pesto Sauce
- Montalbano Alla Genovese Basil Pesto Sauce
- Wellsley Farms Basil Pesto Sauce
1. FreshDirect Green Basil and Pignoli Pesto
The FreshDirect Green Basil and Pignoli Pesto is the lowest in sodium on this list, with 125 mg of sodium per serving. It’s a delicious option that is ideal for those of you who want to minimize your sodium intake while still enjoying the herby flavor of pesto.
- Sodium per serving (¼ cup): 125 mg
- Buy at FreshDirect here.
2. Wicked Foods Orange Pumpkin Pesto Sauce
Next is the Wicked Foods Orange Pumpkin Pesto Sauce with 180 mg of sodium per serving. It contains just 6 grams of carbohydrates per serving and 13 grams of fat, most of which comes from the sunflower oil in the product.
Sunflower oil is packed full of vitamin E, which protects your cells from damage and boosts your immune system.
- Sodium per serving (60g, or just over 4 tbsp): 180 mg
- Buy at Kroger here.
3. Private Selection Basil Pesto
The Private Selection Basil Pesto contains a blend of basil, canola oil, spinach, garlic, and parmesan cheese. It has 190 mg of sodium per serving, keeping it well below the recommended 400 mg of sodium per serving of pesto.
Canola oil contains 12% of the recommended daily intake of vitamins E and K and contains healthy omega-3 fatty acids. Vitamin K is vital for healthy blood clotting, and omega-3 fatty acids have been shown to protect your heart and brain.
- Sodium per serving (¼ cup): 190 mg
- Buy at Kroger here.
4. Wicked Foods Pink Beetroot Pesto Sauce
Made with a blend of beetroot, cashew, and tofu, the Wicked Foods Pink Beetroot Pesto Sauce has 190 mg of sodium per every 4 tbsp serving.
One serving of this pesto provides 6% of your daily iron needs, thanks to the beetroot, which contains lots of folate (vitamin B9). Folate is required for healthy cell growth and development. Beetroot also reduces inflammation and increases blood flow to your muscles.
- Sodium per serving (60g, or just over 4 tbsp): 190 mg
- Buy at Kroger here.
5. Stonewall Kitchen Sun-Dried Tomato Pesto
With 240 mg of sodium per 4 tbsp serving, the Stonewall Kitchen Sun-Dried Tomato Pesto is a healthy option when you’re looking for a delicious pesto.
It contains just 3 grams of carbohydrates and 3.5 grams of fat per serving and provides 10% of your daily vitamin C needs, thanks to the sundried tomatoes in the product. Vitamin C helps to keep your immune system strong and is needed to keep your skin healthy.
- Sodium per serving (2 tbsp): 120 mg
- Buy at Amazon here.
6. Taste of Inspirations Pesto Sauce
The Taste of Inspirations Pesto Sauce is a low sodium product that is made with canola oil, basil, and parmesan cheese. It has 250 mg of sodium per serving and provides 10% of the recommended daily calcium requirements.
Calcium is required to keep your bones strong and healthy. It also plays a key role in skeletal muscle contraction.
Despite containing 30 grams of total fat, just 3.5 grams of fat in this pesto are from saturated fats, which can lead to heart disease when consumed in excess amounts. The canola oil contains lots of healthy unsaturated fats that reduce inflammation in the body.
- Sodium per serving (¼ cup): 250 mg
- Buy at FreshDirect here.
7. Delallo Simply Pesto Traditional Basil Pesto Sauce
Made in Italy using olive oil, fresh basil, and cashews, the Delallo Simply Pesto Traditional Basil Pesto Sauce has 310 mg of sodium, 5 grams of carbs, 27 grams of fat, and 3 grams of protein per serving.
This product has 6% of your daily calcium and iron requirements in just one serving and is packed full of omega-3 fatty acids that lower blood pressure and blood cholesterol levels.
- Sodium per serving (¼ cup): 310 mg
- Buy at Amazon here.
8. Wicked Foods Black Olive Pesto Sauce
The Black Olive Pesto Sauce from Wicked Foods also contains 310 mg of sodium per serving and provides an impressive 3.7 mg of iron per serving, which equates to 20% of the daily recommended intake.
Iron is a vital micronutrient for cell growth and development, the production of red blood cells, and the transportation of oxygen around your body.
- Sodium per serving (60g, or just over 4 tbsp): 310 mg
- Buy at Kroger here.
9. Montalbano Alla Genovese Basil Pesto Sauce
The Montalbano Alla Genovese Basil Pesto Sauce is another low sodium pesto that is perfect for pasta and pizza dishes. There is 310 mg of sodium, 7 grams of carbs, and 16 grams of unsaturated fats in each serving.
Made with fresh basil and sunflower oil, this product has 4% of your daily potassium needs. Potassium is needed for muscle contraction and fluid balance in your body.
- Sodium per serving (¼ cup): 310 mg
- Buy at Amazon here.
10. Wellsley Farms Basil Pesto Sauce
With 10% of your daily calcium and 6% of your daily iron, the Wellsley Farms Basil Pesto Sauce is a great choice when you’re looking for a healthy pesto sauce. It is made with basil and aged cheese to create a delicious flavor that is perfect for any dish.
This product is on the higher end of the low sodium scale but it still sits below the 400 mg cut-off point.
- Sodium per serving (60g, or just over 4 tbsp): 350 mg
- Buy at BJ’s here.
Pesto Sauce Brands to Avoid
Here are some pesto sauce brands to avoid if you’re trying to watch your sodium intake:
1. Filippo Berio Classic Pesto
The Filippo Berio Classic Pesto contains 700 mg of sodium per serving (¼ cup), which is almost double the recommended 400 mg threshold. I recommend avoiding this option if you’re trying to consume less sodium.
- Sodium per serving (¼ cup): 700 mg
2. Rana Basil Pesto Family Size
The Rana Basil Pesto has 680 mg of sodium per ¼ cup serving, which is nearly 30% of the daily recommended intake and significantly more than what you’d find in a pesto sauce that’s deemed “low sodium.”
- Sodium per serving (¼ cup): 680 mg
3. Barilla Rustic Basil Pesto Sauce
The Barilla Rustic Basil Pesto Sauce contains 600 mg per 4 tbsp serving. As this is more than 30% above the recommended amount of sodium in a pesto sauce, it’s not the best option considering there are plenty of delicious sauces that are below the 400 mg low-sodium threshold.
- Sodium per serving (¼ cup): 600 mg
Frequently Asked Questions
Is Pesto Sauce High In Sodium?
Pesto can be high in sodium. On average, it has 580 mg of sodium per ¼ cup serving. However, this varies depending on the brand and serving size.
How Much Sodium Is In Basil Pesto?
The average sodium content of basil pesto is around 580 milligrams of sodium per serving (¼ cup or 4 tablespoons). Some that have 700 mg or more. However, you can find brands of pesto that have as little as 125 mg of sodium per serving.
Does Pesto Have Less Sodium Than Marinara?
It depends on which brands you buy, but in general, pesto has more sodium than marinara sauce. On average, per ¼ cup or 4 tablespoons, pesto has 580 mg of sodium while marinara sauce has 262 mg of sodium.
Other Low-Sodium Foods
About The Author
Athina Crilley is a Biochemistry graduate, a qualified personal trainer, and nutrition coach. She is passionate about helping women to balance their hormones and cycle. She is the host and producer of Finding Flo podcast, which covers all things women’s health and nutrition.