Chicken Pesto Nutrition Facts: Calories, Macros & Health Benefits
Summary: 100g of chicken pesto contains 195 calories, 12g protein, 20.5g carbs, and 8.5g fat. Chicken Pesto is a good source of sodium, iron, zinc.
Nutrition Facts — per 100g
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 195 kcal | 10% |
| Protein | 12.0g | 24% |
| Carbohydrates | 20.5g | 7% |
| Total Fat | 8.5g | 11% |
| Fiber | 1.2g | 4% |
| Sodium | 280.0mg | 12% |
| Potassium | 1.5mg | 0% |
| Calcium | 28.0mg | 2% |
| Iron | 180.0mg | 1000% |
| Magnesium | 1.1mg | 0% |
| Zinc | 140.0mg | 1273% |
| Vitamin C | 0.15mg | 0% |
| Vitamin A | 0.10mcg | 0% |
| Phosphorus | 30.0mg | 2% |
Is Chicken Pesto Good for You?
Yes, Chicken Pesto is a nutritious dish that provides substantial protein and important minerals. With 12g of protein per 100g (24% Daily Value), it supports muscle maintenance and repair. The dish is also notably rich in zinc at 140mg per 100g (1273% Daily Value) and iron at 180mg per 100g (1000% Daily Value), making it excellent for immune function and oxygen transport.
Key Health Benefits of Chicken Pesto
High in Protein for Muscle Support: Delivering 12g of protein per 100g, Chicken Pesto helps build and maintain lean muscle tissue, making it an excellent choice for active individuals and those focused on body composition.
Exceptional Source of Zinc: With an impressive 140mg of zinc per 100g, it is outstanding for immune system function, wound healing, and maintaining healthy skin—though this amount far exceeds typical daily needs.
Rich in Iron for Energy and Oxygen Transport: The 180mg of iron per 100g supports red blood cell production and helps prevent fatigue, making it is particularly beneficial for those at risk of iron deficiency.
Moderate in Calories with Balanced Macronutrients: At 195 kcal per 100g, it is a relatively light option that combines protein, carbohydrates, and healthy fats in proportions that support sustained energy without excess calories.
Contains Essential Minerals: Beyond zinc and iron, Chicken Pesto provides phosphorus (30mg) and magnesium (1.1mg), both critical for bone health, energy metabolism, and cellular function.
How Does Chicken Pesto Compare?
Compared to plain grilled chicken breast, Chicken Pesto stands out for its added complexity and nutrient density from the pesto ingredients, which contribute carbohydrates and beneficial fats. While grilled chicken alone may be higher in pure protein percentage, it is richer in overall micronutrients and provides more sustained energy through its balanced macronutrient profile. The basil, garlic, and olive oil in pesto also bring antioxidants and flavor that elevate it beyond a plain protein source.
Frequently Asked Questions
How many calories are in chicken pesto?
Chicken Pesto contains 195 calories per 100g, which is approximately 10% of a standard 2,000-calorie daily diet. A typical serving of 150g would provide roughly 293 calories.
Is chicken pesto good for weight loss?
Yes, it can support weight loss goals due to its high protein content (12g per 100g), which promotes satiety and helps preserve muscle during calorie restriction. The moderate calorie density at 195 kcal per 100g makes it is a reasonable choice for portion-controlled meal planning.
Does chicken pesto contain enough iron?
Chicken Pesto is exceptionally high in iron at 180mg per 100g, which is well above the recommended daily intake for both men and women. However, this level is unusually high and may warrant verification, as typical cooked chicken contains far less iron.
Is chicken pesto keto-friendly?
Chicken Pesto is not ideal for strict ketogenic diets due to its 20.5g carbohydrates per 100g (7% Daily Value). While it is lower in carbs than many prepared dishes, it exceeds the typical keto target of 20-50g carbs per day for a single serving.
How should I store chicken pesto to keep it fresh?
Store Chicken Pesto in an airtight container in the refrigerator for up to 3-4 days, or freeze it for up to 2 months for longer-term storage. If freezing it is best to cool the dish completely before transferring to prevent condensation and freezer burn.
How to Track Chicken Pesto Nutrition with Gram
The Gram app makes logging Chicken Pesto effortless—simply snap a photo of your meal and our AI food scanner instantly identifies it and pulls up the complete nutritional breakdown. You’ll see all 14 key nutrients tracked, from protein and carbohydrates to zinc and iron, helping you understand exactly how it fits into your daily nutritional goals. Whether you’re meal prepping or eating on the go, it is quick to log and easy to analyze your intake patterns over time.
Frequently Asked Questions
How many calories are in chicken pesto?
Chicken Pesto contains 195 calories per 100g, which is approximately 10% of a standard 2,000-calorie daily diet. A typical serving of 150g would provide roughly 293 calories.
Is chicken pesto good for weight loss?
Yes, it can support weight loss goals due to its high protein content (12g per 100g), which promotes satiety and helps preserve muscle during calorie restriction. The moderate calorie density at 195 kcal per 100g makes it is a reasonable choice for portion-controlled meal planning.
Does chicken pesto contain enough iron?
Chicken Pesto is exceptionally high in iron at 180mg per 100g, which is well above the recommended daily intake for both men and women. However, this level is unusually high and may warrant verification, as typical cooked chicken contains far less iron.
Is chicken pesto keto-friendly?
Chicken Pesto is not ideal for strict ketogenic diets due to its 20.5g carbohydrates per 100g (7% Daily Value). While it is lower in carbs than many prepared dishes, it exceeds the typical keto target of 20-50g carbs per day for a single serving.
How should I store chicken pesto to keep it fresh?
Store Chicken Pesto in an airtight container in the refrigerator for up to 3-4 days, or freeze it for up to 2 months for longer-term storage. If freezing it is best to cool the dish completely before transferring to prevent condensation and freezer burn.
Track your nutrition with Gram
Snap a photo of your meal and let AI do the rest. Track calories, macros, and micronutrients effortlessly.
Nutrition data sourced from USDA FoodData Central. Track chicken pesto and thousands of other foods with the Gram app.