Cheese sauce, prepared from recipe
Whole food · Dairy and Egg Products
Photo: Wikipedia
A rich, velvety sauce made by melting cheese into a creamy base, often with milk, butter, and flour. It offers a luxurious, smooth texture and a deep, savory, umami-rich flavor that coats the palate. Nutritionally, it's a calorie-dense source of protein and fat, with minimal carbohydrates.
Calorie split: 21% protein · 11% carbs · 68% fat
↓ Full nutrition💚 Why it's loved
People adore its unparalleled ability to transform simple ingredients into a decadent, comforting meal, from nachos to pasta. Its cultural ubiquity makes it a symbol of indulgence and home cooking across many cuisines.
⚠️ Watch-outs & how to enjoy it better
The high saturated fat and calorie content can be a concern for heart health and weight management if consumed excessively. It's also a common dairy allergen and can be high in sodium. To enjoy it mindfully, practice strict portion control and use it as a flavorful accent rather than the main event, pairing it with fiber-rich vegetables like steamed broccoli or a lean protein.
Key benefits
- Excellent source of high-quality protein for muscle maintenance.
- Provides calcium essential for bone and dental health.
- Rich in fat-soluble vitamins like Vitamin A and B12.
- Offers a concentrated source of energy and satiety.
- Enhances the palatability and nutrient absorption of other foods.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The classic French version, Béchamel sauce, is one of the five 'mother sauces' of French cuisine, and adding cheese to it creates a 'daughter sauce' called Mornay sauce.
Full nutrition (USDA data · scales with serving)
| Water | 66.9 g |
| Energy | 197 kcal |
| Energy | 824 kj |
| Protein | 10.3 g |
| Total lipid (fat) | 14.9 g |
| Ash | 2.4 g |
| Carbohydrate, by difference | 5.5 g |
| Fiber, total dietary | 0.10 g |
| Total Sugars | 0.19 g |
| Sucrose | 0.08 g |
| Lactose | 0.07 g |
| Maltose | 0.05 g |
| Calcium, Ca | 311 mg |
| Iron, Fe | 0.35 mg |
| Magnesium, Mg | 19.0 mg |
| Phosphorus, P | 229 mg |
| Potassium, K | 142 mg |
| Sodium, Na | 493 mg |
| Zinc, Zn | 1.3 mg |
| Copper, Cu | 0.02 mg |
| Manganese, Mn | 0.04 mg |
| Selenium, Se | 6.6 ug |
| Vitamin C, total ascorbic acid | 0.60 mg |
| Thiamin | 0.04 mg |
| Riboflavin | 0.24 mg |
| Niacin | 0.20 mg |
| Pantothenic acid | 0.23 mg |
| Vitamin B-6 | 0.04 mg |
| Folate, total | 10.0 ug |
| Folic acid | 2.0 ug |
| Folate, food | 8.0 ug |
| Folate, DFE | 11.0 ug |
| Choline, total | 5.1 mg |
| Vitamin B-12 | 0.35 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 82.0 ug |
| Retinol | 80.0 ug |
| Carotene, beta | 26.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 310 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.09 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 41.0 iu |
| Vitamin D (D2 + D3) | 1.0 ug |
| Vitamin D3 (cholecalciferol) | 1.0 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 | 8.0 g |
| SFA 4:0 | 0.39 g |
| SFA 6:0 | 0.20 g |
| SFA 8:0 | 0.11 g |
| SFA 10:0 | 0.23 g |
| SFA 12:0 | 0.21 g |
| SFA 14:0 | 1.2 g |
| SFA 16:0 | 4.0 g |
| SFA 18:0 | 1.7 g |
| Fatty acids, total monounsaturated | 4.7 g |
| MUFA 16:1 | 0.36 g |
| MUFA 18:1 | 4.4 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 1.4 g |
| PUFA 18:2 | 1.2 g |
| PUFA 18:3 | 0.18 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 | 38.0 mg |
| Phytosterols | 11.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.12 g |
| Threonine | 0.35 g |
| Isoleucine | 0.58 g |
| Leucine | 0.90 g |
| Lysine | 0.77 g |
| Methionine | 0.24 g |
| Cystine | 0.06 g |
| Phenylalanine | 0.48 g |
| Tyrosine | 0.45 g |
| Valine | 0.63 g |
| Arginine | 0.35 g |
| Histidine | 0.31 g |
| Alanine | 0.28 g |
| Aspartic acid | 0.63 g |
| Glutamic acid | 2.2 g |
| Glycine | 0.17 g |
| Proline | 1.0 g |
| Serine | 0.54 g |
FAQ
How can I prevent cheese sauce from becoming grainy or separating?
Use low heat and add cheese gradually to a warm (not boiling) base. Avoid using pre-shredded cheese with anti-caking agents. A small amount of acid like mustard or wine can help stabilize the emulsion.
Can I make cheese sauce without using flour?
Yes, you can create a simpler sauce by melting cheese directly into warmed milk or cream, though it may be thinner. Alternatively, use a starch like cornstarch or a roux made with gluten-free flour.
What's the best cheese for a smooth, flavorful sauce?
A blend is ideal. Sharp cheddar provides flavor, while a good melting cheese like Gruyère, Fontina, or Monterey Jack ensures a smooth, creamy texture.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 1.97 kcal/g · 21% calories from protein · 0.1 g fiber · 0.2 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 3.47 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.