Bechamel sauce

Béchamel sauce is a classic French white sauce made from a white roux (butter and flour) and milk, often seasoned with salt, pepper, and a hint of nutmeg. It serves as a foundational 'mother sauce' in French cuisine, used as a base for countless dishes like lasagna, gratins, and croque monsieur. Its smooth, creamy texture makes it a versatile staple in both home and professional kitchens.

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🍽️ Nutrition at a glance

Béchamel is high in fat and carbohydrates due to its butter and flour content, with moderate protein from the milk. A typical 1/2-cup serving contains around 200-250 calories, providing calcium and some B vitamins, but it's best enjoyed in moderation as part of a balanced meal.

Nutrition breakdown

Calories	120 kcal
Protein	3 g
Carbs	6 g
Fat	9 g
Fiber	0 g
Sugar	2 g
Sodium	400 mg
Calcium	150 mg
Phosphorus	120 mg
Vitamin A	70 mcg RAE
Vitamin D	0.5 mcg
Riboflavin (B2)	0.06 mg
Vitamin B12	0.3 mcg
Selenium	4 mcg
Cholesterol	30 mg

Per 1/2 cup (120 g) · estimated, varies by recipe

💡 What's interesting

Culturally, Béchamel is one of the five French 'mother sauces' codified by Auguste Escoffier, symbolizing the elegance of classical French cooking. Nutritionally, its simplicity highlights how basic ingredients can be transformed into a luxurious sauce, though modern lighter versions often use alternatives like olive oil or skim milk.