White sauces

Béchamel, or white sauce, is a classic French mother sauce made from a white roux (butter and flour) whisked with milk, often seasoned with nutmeg, salt, and pepper. It serves as a creamy base for countless dishes like lasagna, gratins, and soufflés, and is a cornerstone of French and Italian cuisine.

🍽️ Nutrition at a glance

Béchamel is high in fat and calories, primarily from butter and milk, with moderate carbs from flour and a small amount of protein. A typical 1/2-cup serving can range from 150 to 250 calories, offering calcium and some vitamins from the dairy.

Nutrition breakdown

Calories	320 kcal
Protein	8.5 g
Carbs	20 g
Fat	24 g
Fiber	0 g
Sugar	12 g
Sodium	900 mg
Calcium	250 mg
Phosphorus	180 mg
Vitamin A	220 mcg
Vitamin B12	0.6 mcg
Riboflavin (B2)	0.3 mg
Selenium	12 mcg
Cholesterol	85 mg
Potassium	300 mg

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

💡 What's interesting

Culturally, béchamel is named after Louis de Béchameil, a French steward, and is one of the 'five mother sauces' codified by chef Auguste Escoffier, forming the foundation of classical French cooking. Nutritionally, it's a rich, versatile sauce that can be lightened with milk alternatives or enriched with cheese for added flavor and nutrients.