Sauce, homemade, white, medium
Whole food · Soups, Sauces, and Gravies
Photo: Wikipedia
A classic homemade white sauce, or béchamel, is a velvety, creamy emulsion of butter, flour, and milk, forming the backbone of countless comfort dishes. Its taste is subtly rich and buttery with a smooth, coating texture that clings to pasta or vegetables. Nutritionally, it's a moderate source of energy, primarily from its fat content, with a modest protein contribution from the milk.
💚 Why it's loved
People love it for its comforting, indulgent creaminess and its remarkable versatility as a blank canvas for flavors, from nutmeg and cheese to herbs and spices. It's a cornerstone of home cooking, transforming simple ingredients into satisfying, cohesive dishes.
⚠️ Watch-outs & how to enjoy it better
Its high fat and calorie density can be a concern for those monitoring intake, and the refined flour can cause blood-sugar spikes. To counteract, pair it with fiber-rich vegetables or lean protein, and practice portion control. Using whole-grain flour and low-fat milk can also improve its nutritional profile.
Key benefits
- Provides a creamy, rich base for sauces and soups
- Source of calcium and protein from milk
- Acts as a binding agent in casseroles and gratins
- Versatile foundation for many flavor profiles
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The classic French mother sauce Béchamel is named after Louis de Béchameil, a 17th-century financier and steward to King Louis XIV, though he likely never cooked it himself.
Full nutrition (scales with serving)
| Water | 74.9 g |
| Energy | 147 kcal |
| Energy | 615 kj |
| Protein | 3.8 g |
| Total lipid (fat) | 10.6 g |
| Ash | 1.5 g |
| Carbohydrate, by difference | 9.2 g |
| Fiber, total dietary | 0.20 g |
| Total Sugars | 4.4 g |
| Calcium, Ca | 118 mg |
| Iron, Fe | 0.33 mg |
| Magnesium, Mg | 14.0 mg |
| Phosphorus, P | 98.0 mg |
| Potassium, K | 156 mg |
| Sodium, Na | 354 mg |
| Zinc, Zn | 0.41 mg |
| Copper, Cu | 0.02 mg |
| Manganese, Mn | 0.04 mg |
| Selenium, Se | 4.1 ug |
| Vitamin C, total ascorbic acid | 0.80 mg |
| Thiamin | 0.07 mg |
| Riboflavin | 0.18 mg |
| Niacin | 0.40 mg |
| Pantothenic acid | 0.33 mg |
| Vitamin B-6 | 0.04 mg |
| Folate, total | 8.0 ug |
| Folic acid | 3.0 ug |
| Folate, food | 5.0 ug |
| Folate, DFE | 10.0 ug |
| Choline, total | 14.2 mg |
| Vitamin B-12 | 0.28 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 104 ug |
| Retinol | 103 ug |
| Carotene, beta | 21.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 377 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 1.0 ug |
| Vitamin E (alpha-tocopherol) | 0.29 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 48.0 iu |
| Vitamin D (D2 + D3) | 1.2 ug |
| Vitamin K (phylloquinone) | 0.90 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 2.9 g |
| SFA 4:0 | 0.06 g |
| SFA 6:0 | 0.04 g |
| SFA 8:0 | 0.02 g |
| SFA 10:0 | 0.05 g |
| SFA 12:0 | 0.05 g |
| SFA 14:0 | 0.21 g |
| SFA 16:0 | 1.6 g |
| SFA 18:0 | 0.87 g |
| Fatty acids, total monounsaturated | 4.4 g |
| MUFA 16:1 | 0.04 g |
| MUFA 18:1 | 4.4 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 2.9 g |
| PUFA 18:2 | 2.7 g |
| PUFA 18:3 | 0.15 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 7.0 mg |
| Phytosterols | 29.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.04 g |
| Threonine | 0.14 g |
| Isoleucine | 0.19 g |
| Leucine | 0.30 g |
| Lysine | 0.24 g |
| Methionine | 0.08 g |
| Cystine | 0.03 g |
| Phenylalanine | 0.15 g |
| Tyrosine | 0.15 g |
| Valine | 0.20 g |
| Arginine | 0.11 g |
| Histidine | 0.08 g |
| Alanine | 0.10 g |
| Aspartic acid | 0.23 g |
| Glutamic acid | 0.64 g |
| Glycine | 0.07 g |
| Proline | 0.30 g |
| Serine | 0.17 g |
FAQ
What's the difference between a white sauce and a béchamel?
In culinary terms, they are essentially the same thing. Béchamel is the French name for a white sauce made from a roux (butter and flour) and milk. 'White sauce' is the more common English term for the same preparation.
How can I make a lighter version of this sauce?
You can use low-fat or skim milk, replace some or all of the butter with olive oil, and thicken with a smaller amount of flour or a cornstarch slurry. For a dairy-free version, use plant-based milk and a neutral oil.
Why did my sauce turn out lumpy?
Lumps usually form when the milk is added too quickly or isn't warm. To prevent this, add the milk gradually to the roux while whisking constantly, and ensure the milk is at room temperature or slightly warm.