Cheese sauce, for use with vegetables: Calories, Macros, 22 Vitamins & 11 Minerals (USDA Per 100g)
A decadent, smooth, and savory sauce crafted from melted cheese, perfect for coating vegetables in a rich, gooey layer of cheesy goodness. --- RECIPE --- Servings: 4 Prep Time: 15 minutes Ingredients: - 2 tbsp unsalted butter - 2 tbsp all-purpose flour - 1 1/2 cups milk (whole or 2%) - 1 1/2 cups shredded cheddar cheese (or your favorite melting cheese) - 1/2 tsp salt - 1/4 tsp black pepper - Pinch of mustard powder (optional) Instructions: 1. In a medium saucepan, melt butter over medium heat. 2. Whisk in flour and cook for 1-2 minutes, stirring constantly, to create a roux. 3. Gradually whisk in milk, a little at a time, ensuring no lumps form. Continue whisking until the sauce thickens and comes to a gentle simmer. 4. Remove from heat and stir in shredded cheese until completely melted and smooth. 5. Season with salt, black pepper, and mustard powder if desired. 6. Pour over steamed broccoli, cauliflower, or other vegetables.
Per 100g reference serving, Cheese sauce, for use with vegetables provides 120 kcal of energy, 4.69g protein (16% of calories), 9.62g total carbohydrates (32% of calories, including 0.1g dietary fiber and 0.07g sugars), and 6.8g total fat (52% of calories).
Vitamins Profile in Cheese sauce, for use with vegetables (Per 100g)
Track how Cheese sauce, for use with vegetables contributes to your daily fat-soluble (Vitamins A, D, E, K), water-soluble B-complex, Vitamin C, Choline, and carotenoid antioxidant targets in Wise Eating: AI Food Tracker.
| Vitamin / Bioactive | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Vitamin D (D2 + D3) | 0.1 µg | 0.5% DV |
| Vitamin B12 (Cobalamin) | 0.2 µg | 8.3% DV |
| Vitamin A (RAE) | 63 µg | 7% DV |
| Vitamin E (Alpha-Tocopherol) | 0.15 mg | 1% DV |
| Vitamin K (Phylloquinone) | 0.5 µg | 0.4% DV |
| Vitamin B1 (Thiamin) | 0.006 mg | 0.5% DV |
| Vitamin B2 (Riboflavin) | 0.088 mg | 6.8% DV |
| Vitamin B3 (Niacin) | 0.01 mg | 0.1% DV |
| Vitamin B6 (Pyridoxine) | 0.013 mg | 0.8% DV |
| Total Folate (Vitamin B9) | 4 µg | 1% DV |
| Folate (Dietary Folate Equivalents) | 4 µg | 1% DV |
| Natural Food Folate | 4 µg | 1% DV |
| Choline | 3.2 mg | 0.6% DV |
| Preformed Retinol | 63 µg | 7% DV |
Minerals & Electrolytes in Cheese sauce, for use with vegetables (Per 100g)
Electrolyte ratios (potassium-to-sodium, calcium-to-magnesium) and trace minerals (iron, zinc, selenium, copper, manganese) determine cellular hydration, oxygen transport, and thyroid function.
| Mineral / Electrolyte | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Iron (Fe) | 0.08 mg | 0.4% DV |
| Calcium (Ca) | 145 mg | 11.2% DV |
| Magnesium (Mg) | 6 mg | 1.4% DV |
| Potassium (K) | 16 mg | 0.3% DV |
| Zinc (Zn) | 0.74 mg | 6.7% DV |
| Selenium (Se) | 5.9 µg | 10.7% DV |
| Phosphorus (P) | 93 mg | 7.4% DV |
| Copper (Cu) | 0.018 mg | 2% DV |
| Sodium (Na) | 908 mg | 39.5% DV |
Fatty Acids, Omega-3s & Sterols (Per 100g)
| Lipid / Fatty Acid | Amount per 100g | % Reference Target |
|---|---|---|
| Omega-3 EPA (Eicosapentaenoic Acid) | 0.002 g | 0.4% DV |
| Omega-3 ALA (Alpha-Linolenic Acid) | 0.024 g | 1.5% DV |
| Linoleic Acid (Omega-6 PUFA) | 0.235 g | 1.7% DV |
| Monounsaturated Fat (MUFA) | 1.49 g | 5% DV |
| Polyunsaturated Fat (PUFA) | 0.238 g | 1.2% DV |
| Saturated Fat (SFA) | 3.84 g | 19.2% DV |
| Dietary Cholesterol | 20 mg | 6.7% DV |
Essential Amino Acids & BCAAs (Per 100g)
| Amino Acid | Amount per 100g | % Daily Reference |
|---|---|---|
| Trace / Not significant per 100g serving | ||
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Frequently Asked Questions
100 grams of Cheese sauce, for use with vegetables contains 120 calories (kcal), 4.69g of protein, 9.62g of carbohydrates (0.1g fiber, 0.07g total sugars), and 6.8g of total fat according to the USDA Standard Reference dataset in Wise Eating.
Cheese sauce, for use with vegetables has an estimated food pH of 5.5 and a Potential Renal Acid Load (PRAL) score of 3.36 mEq/100g, classifying it as Acid-Forming (Positive PRAL).
Allergen tags for Cheese sauce, for use with vegetables: Milk, Cereals containing gluten. In Wise Eating's WHO-aligned pediatric feeding database, the minimum age guideline is 8+ months with age-appropriate preparation.
Download Wise Eating: AI Food Tracker (App Store ID 6751406823) to log Cheese sauce, for use with vegetables by voice, barcode, photo, or search, and automatically calculate your daily 22 vitamins, 11 minerals, amino acids, and omega-3 fatty acids.