Béchamel Sauce (French)

Béchamel is one of the five French 'mother sauces,' a rich, creamy white sauce made by whisking milk into a butter-and-flour roux. It typically includes aromatics like onion, bay leaf, and nutmeg, and serves as the foundation for countless dishes, from lasagna to croque monsieur. Originating in France, it's a cornerstone of classical European cuisine.

🍽️ Nutrition at a glance

Béchamel is high in fat and calories due to its butter and milk content, with a moderate amount of protein. A typical serving provides a good source of calcium and phosphorus, with a calorie count that can range from 150 to 250 kcal per cup.

Nutrition breakdown

Calories	200 kcal
Protein	6 g
Carbs	15 g
Fat	13 g
Fiber	0 g
Sugar	10 g
Sodium	400 mg
Calcium	250 mg
Phosphorus	180 mg
Vitamin A	120 mcg
Vitamin B12	0.8 mcg
Potassium	300 mg
Riboflavin (B2)	0.2 mg
Selenium	10 mcg
Zinc	0.8 mg

Per 1 cup (240 g) · estimated, varies by recipe

💡 What's interesting

Béchamel is famously known as the 'white sauce' and is the base for other iconic sauces like Mornay (with cheese) and Soubise (with onion). Its simple, elegant preparation is a fundamental skill in French cooking, showcasing how basic ingredients can create a luxurious texture and flavor.