Calories in Cheese sauce, prepared from recipe
Generic food Dairy and Eggs
Cheese sauce, prepared from recipe contains 197 kcal per 100 g. A typical serving of 1 cup (243 g) provides about 479 kcal.
Roughly 68% of its calories come from fat, with 21% from protein and 11% from carbohydrates (estimated with general energy factors).
That is close to the median for dairy and egg products on FoodFactly (181 kcal per 100 g).
100 g provides 24% of the Daily Value for calcium, 19% of the Daily Value for Riboflavin (B2) and 18% of the Daily Value for phosphorus.
The data comes from USDA FoodData Central: SR Legacy.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 197 kcal | |
| Total fat ? | 14.9 g | 19% |
| Saturated fat ? | 8 g | 40% |
| Cholesterol ? | 38 mg | 13% |
| Sodium ? | 493 mg | 21% |
| Total carbohydrates C | 5.5 g | 2% |
| Dietary fiber ? | 0.1 g | 0.4% |
| Total sugars C | 0.19 g | |
| Protein ? | 10.3 g | 21% |
| Vitamin A C | 82 µg | 9% |
| Vitamin C ? | 0.6 mg | 0.7% |
| Vitamin D C | 1 µg | 5% |
| Vitamin E C | 0.09 mg | 0.6% |
| Vitamin K C | 0.9 µg | 0.8% |
| Thiamin (B1) ? | 0.044 mg | 4% |
| Riboflavin (B2) ? | 0.24 mg | 19% |
| Niacin (B3) ? | 0.2 mg | 1% |
| Pantothenic acid (B5) ? | 0.23 mg | 5% |
| Vitamin B6 ? | 0.045 mg | 3% |
| Folate (B9) C | 11 µg | 3% |
| Vitamin B12 ? | 0.35 µg | 15% |
| Choline C | 5.1 mg | 0.9% |
| Calcium ? | 311 mg | 24% |
| Iron ? | 0.35 mg | 2% |
| Magnesium ? | 19 mg | 5% |
| Phosphorus ? | 229 mg | 18% |
| Potassium ? | 142 mg | 3% |
| Zinc ? | 1.3 mg | 11% |
| Copper ? | 0.019 mg | 2% |
| Manganese ? | 0.04 mg | 2% |
| Selenium C | 6.6 µg | 12% |
% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.
Nutritional breakdown
- Protein 21%
- Carbohydrates 11%
- Fat 68%
Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).
Vitamins and minerals, % Daily Value per 100 g
Nutritional insights
- Protein10.3 gabove the median for dairy and egg products (median 9 g)
- Fiber0.1 gin the top quarter of dairy and egg products (median 0 g)
- Sugars0.19 gin the lowest quarter of dairy and egg products (median 4.7 g)
- Fat14.9 gabove the median for dairy and egg products (median 8.3 g)
- Saturated fat8 gabove the median for dairy and egg products (median 3.3 g)
- Sodium493 mgabove the median for dairy and egg products (median 129 mg)
- Protein per 100 kcal5.2 gprotein density, useful for comparing foods with different calorie levels
- Water66.9 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat ? | 4.7 g |
|---|---|
| Polyunsaturated fat ? | 1.4 g |
Sugars and starch (3)
| Sucrose C | 0.08 g |
|---|---|
| Lactose C | 0.07 g |
| Maltose C | 0.05 g |
Amino acids (18)
| Tryptophan ? | 0.12 g |
|---|---|
| Threonine ? | 0.36 g |
| Isoleucine ? | 0.58 g |
| Leucine ? | 0.9 g |
| Lysine ? | 0.77 g |
| Methionine ? | 0.24 g |
| Cystine ? | 0.056 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 g |
| Serine ? | 0.54 g |
Individual fatty acids (19)
| EPA (omega-3, 20:5 n-3) C | 0 g |
|---|---|
| DHA (omega-3, 22:6 n-3) C | 0 g |
| Linoleic acid (omega-6, 18:2) ? | 1.2 g |
| SFA 4:0 ? | 0.39 g |
| SFA 6:0 ? | 0.2 g |
| SFA 8:0 ? | 0.11 g |
| SFA 10:0 ? | 0.23 g |
| SFA 12:0 ? | 0.22 g |
| SFA 14:0 ? | 1.2 g |
| SFA 16:0 ? | 4 g |
| SFA 18:0 ? | 1.7 g |
| MUFA 18:1 ? | 4.4 g |
| PUFA 18:3 ? | 0.18 g |
| PUFA 20:4 C | 0 g |
| MUFA 16:1 ? | 0.36 g |
| PUFA 18:4 C | 0 g |
| MUFA 20:1 C | 0 g |
| MUFA 22:1 C | 0 g |
| PUFA 22:5 n-3 (DPA) C | 0 g |
Carotenoids (8)
| Beta-carotene C | 26 µg |
|---|---|
| Lycopene C | 0 µg |
| Lutein + zeaxanthin C | 0 µg |
| Retinol C | 80 µg |
| Carotene, alpha C | 0 µg |
| Vitamin D (D2 + D3), International Units C | 41 IU |
| Vitamin D3 (cholecalciferol) C | 1 µg |
| Cryptoxanthin, beta C | 0 µg |
Sterols (1)
| Phytosterols ? | 11 mg |
|---|
Other components (11)
| Water ? | 66.9 g |
|---|---|
| Alcohol C | 0 g |
| Caffeine C | 0 mg |
| Ash ? | 2.4 g |
| Theobromine C | 0 mg |
| Energy C | 824 kJ |
| Vitamin A, IU C | 310 IU |
| Folic acid C | 2 µg |
| Folate, food ? | 8 µg |
| Vitamin E, added C | 0 mg |
| Vitamin B-12, added C | 0 µg |
Other forms of Cheese sauce
Raw, cooked, dried and processed versions are separate records with their own measured values.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Cheese sauce | 163 | 3.1 g | 7.9 g | 13.3 g |
| Cheese sauce, for use with vegetables | 120 | 4.7 g | 9.6 g | 6.8 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Cheese souffle | 207 | 9.4 g | 6.4 g | 16 g |
| Egg, deviled | 198 | 11.5 g | 1.1 g | 15.9 g |
| Egg salad, made with light mayonnaise | 172 | 10 g | 2.8 g | 13 g |
| Egg salad, made with light mayonnaise-type salad dressing | 172 | 10 g | 2.8 g | 13 g |
| Sour cream, reduced fat | 181 | 7 g | 7 g | 14.1 g |
| Egg salad, made with creamy dressing | 212 | 10.2 g | 2.1 g | 17.7 g |
| Egg salad, made with mayonnaise-type salad dressing | 174 | 10.1 g | 3.9 g | 12.8 g |
| Egg salad, made with Italian dressing | 172 | 10 g | 3.4 g | 12.7 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in cheese sauce?
100 g of cheese sauce has 197 kcal. 1 cup (243 g): about 479 kcal. 2 tbsp (30 g): about 59 kcal.
Is cheese sauce high in protein?
Cheese sauce contains 10.3 g of protein per 100 g (21% of the 50 g Daily Value), or 25.1 g in 1 cup (243 g). About 21% of its calories come from protein. Compared with other dairy and egg products, that is above the median (median 9 g).
How many carbs are in cheese sauce?
Cheese sauce has 5.5 g of total carbohydrates per 100 g, including 0.1 g of fiber and 0.19 g of sugars.
How much fat is in cheese sauce?
Cheese sauce contains 14.9 g of fat per 100 g, of which 8 g is saturated (40% of the Daily Value).
What vitamins and minerals does cheese sauce contain?
Per 100 g, the most notable amounts relative to the Daily Value are calcium (24% DV), Riboflavin (B2) (19% DV), phosphorus (18% DV), Vitamin B12 (15% DV) and selenium (12% DV). The full list is in the vitamins and minerals table above.
How much sodium is in cheese sauce?
100 g contains 493 mg of sodium, 21% of the 2,300 mg Daily Value.
Where does this nutrition data come from?
From USDA FoodData Central: SR Legacy, record dated April 1, 2019. FoodFactly last checked it on November 6, 2026. Each value above shows whether it was measured, calculated or taken from a label.
Source of the nutrition information
- USDA FoodData Central: SR Legacy, record 172200. License: CC0 1.0 (U.S. public domain). Source record dated April 1, 2019. Imported November 6, 2026.
Last updated: . Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.