Kale and Walnut Pesto Recipe
Kale and Walnut Pesto has a average-calorie, average-carb, high-fat and average-protein content. It is a good source of Calcium, Vitamin A, Vitamin B6 and Vitamin C.
The food contains 15.9g of carbs. The carbohydrate profile of the the food reveals it is low in complex carbs and low in Simple carbs. Carbs are our primary source of energy but its source should be chosen with utmost care. Complex carbs are a more desirable addition to your diet, where as simple carbs should be consumed in moderation as it is very easily broken down, assimilated and absorbed in the body. Its sugar content is among the bottom 20 percentile. This is for people watching their sugar intake. With 9 gms of protein, it is average in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.
Not only that, the high fat content of this product makes it unsuitable to be eaten when trying to lose weight. It's high MUFA and average PUFA. In terms of Polyunsaturated Fat content it is ranked in the bottom 20% of all food items. It is also ranked in the bottom 20 percentile in terms of its Monounsaturated Fat content, which are considered among "good fats".
It is also rich in Vitamin C, whose benefits include, but are not limited to protection against immune system deficiencies, cardiovascular disease, prenatal health problems, eye disease, and even skin wrinkling.
While Sodium is an essential nutrient, excess quantities can cause several disorders like fluid retention, hypertension. Since it has a high density of Sodium, it is unsuitable if you are aiming for a healthy, low-sodium diet. It is also average in Magnesium, an essential micronutrient that regulates functioning of muscles and nerves and heart beat.
It belongs to Italian cuisine.
Our comprehensive nutrition ranking methodology, which inspects every nutrition element that this food is composed of, comes up with a nutrition ranking of 91, for Kale and Walnut Pesto, and we advise that this food on a regular basis.
Calorie Breakdown
| Calories from Protein | 10% | |
| Calories from Fat | 72% | |
| Calories from Carbs | 18% |
Why this is good for you
- High in Vitamin B6
- Very high in Vitamin A
- Very high in Vitamin C
- High in Vitamin E
- Low in Cholesterol
- High in Dietary Fiber
Why this is bad for you
- High in Saturated Fat
- High in Sodium
Vitamin Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Vitamin A | 35420 IU | 708.4% | ||
| Vitamin C | 106.7 mg | 177.9% | ||
| Vitamin D | 0 IU | |||
| Vitamin E | 4.7 mg | 15.6% | ||
| Thiamin | 0.17 mg | 11.2% | ||
| Riboflavin | 0.2 mg | 11.5% | ||
| Niacin | 1.5 mg | 7.4% | ||
| Vitamin B6 | 0.41 mg | 20.4% | ||
| Folate | 42.4 mcg | 10.6% | ||
| Vitamin B12 | 0 mcg | |||
| Pantothenic Acid | 0.18 mg | 1.8% |
Mineral Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Calcium | 356 mg | 35.6% | ||
| Iron | 2.7 mg | 14.8% | ||
| Magnesium | 61.2 mg | 15.3% | ||
| Phosphorus | 104 mg | 10.4% | ||
| Potassium | 632.5 mg | 18.1% | ||
| Sodium | 560.4 mg | 23.4% | ||
| Zinc | 0.92 mg | 6.1% | ||
| Copper | 0.55 mg | 27.4% | ||
| Manganese | 1.4 mg | 69.5% | ||
| Selenium | 2.7 mcg | 3.9% |
Carbohydrate Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Carbohydrate | 15.9 g | 5.3% | ||
| Dietary Fiber | 5.8 g | 23.2% | ||
| Sugars | 3.5 g |
Protein Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Protein | 9 g | 18% |
Fat Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Fat | 29 g | 44.6% | ||
| Saturated Fat | 5.8 g | 29% | ||
| Monounsaturated Fat | 14.1 g | |||
| Polyunsaturated Fat | 6.3 g |
Popular Questions Asked
Nutrition Facts
Serving size
Amount Per Serving
Calories 344 Calories from Fat 0
% Daily Value *
Total Fat 29 g 44.6%
Saturated Fat 5.8 g 29%
Trans Fat
Cholesterol 10.7 mg 3.6%
Sodium 560.4 mg 23.4%
Total Carbohydrates 15.9 g 5.3%
Dietary Fiber 5.8 g23.2%
Sugars 3.5 g
Protein 9 g 18%
Vitamin A 708.4% Vitamin C 177.9%
Calcium 35.6% Iron 14.8%
*Based on a 2000 Calorie diet
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