Cheese Sauce
Cheese Sauce is an everyday vegetable or savoury staple used in home cooking worldwide.
Nutrition per 100 g
Standardised to 100 g of cheese sauce for fair comparison. Typical serving: 15 g (1 tbsp) — 174 kcal per 15 g serving.
| Nutrient | Per 100 g | Per serving (15 g) | Per 100 kcal |
|---|---|---|---|
| Energy | 1160 kcal | 174 kcal | 100 kcal |
| Protein | 44.7 g | 6.7 g | 3.9 g |
| Carbohydrate | 45.3 g | 6.8 g | 3.9 g |
| Fat | 88.7 g | 13.3 g | 7.6 g |
| Fibre | 3.3 g | 0.5 g | 0.3 g |
Figures are typical values and vary with variety, preparation and brand.
Micronutrients
Vitamins and minerals per 100 g of cheese sauce, with a typical serving and FDA Daily Value for adults.
| Nutrient | Per 100 g | Per serving (15 g) | % DV |
|---|---|---|---|
| Vitamins | |||
| Vitamin A | 80 µg | 12 µg | 9% |
| Vitamin C | 0.4 mg | 0.06 mg | <1% |
| Thiamin | 0.006 mg | 0.001 mg | <1% |
| Riboflavin | 0.11 mg | 0.017 mg | 8% |
| Niacin | 0.024 mg | 0.004 mg | <1% |
| Vitamin B6 | 0.017 mg | 0.003 mg | 1% |
| Folate | 4 µg | 0.6 µg | 1% |
| Vitamin B12 | 0.14 µg | 0.021 µg | 6% |
| Pantothenic acid | 0.13 mg | 0.02 mg | 3% |
| Minerals | |||
| Calcium | 184 mg | 27.6 mg | 14% |
| Iron | 0.21 mg | 0.032 mg | 1% |
| Magnesium | 9 mg | 1.4 mg | 2% |
| Phosphorus | 157 mg | 23.6 mg | 13% |
| Potassium | 30 mg | 4.5 mg | <1% |
| Sodium | 828 mg | 124 mg | 36% |
| Zinc | 0.98 mg | 0.15 mg | 9% |
| Selenium | 3.2 µg | 0.48 µg | 6% |
| Copper | 0.018 mg | 0.003 mg | 2% |
| Manganese | 0.01 mg | 0.002 mg | <1% |
Source: USDA FoodData Central — Sauce, cheese, ready-to-serve
% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.
Why eat cheese sauce?
- Micronutrients for relatively few calories when portions stay reasonable.
- Cheese Sauce is an everyday vegetable or savoury staple used in home cooking worldwide.
How to include it
- Cook simply with olive oil and an acid, or eat raw where appropriate.
- Typical pairing ideas: Olive oil, Garlic, Lemon.
Things to consider
- Preparation and added fat, salt or sugar change the numbers more than the raw food does.
Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.
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