Cheese sauce: Calories, Macros, 22 Vitamins & 11 Minerals (USDA Per 100g)
A rich and creamy sauce made from melted cheese, often seasoned, perfect for drizzling over vegetables, pasta, or nachos. --- RECIPE --- Servings: 4 Prep Time: 10 minutes Ingredients: - 2 tbsp unsalted butter - 2 tbsp all-purpose flour - 1 1/2 cups milk, warmed - 1/2 tsp salt - 1/4 tsp black pepper - Pinch of nutmeg (optional) - 1 1/2 cups shredded cheddar cheese (or your favorite melting cheese) 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 the warm milk until the sauce is smooth and thickened, about 3-5 minutes. 4. Remove from heat and stir in the shredded cheese until completely melted and smooth. 5. Season with salt, pepper, and nutmeg (if using). 6. Serve warm over pasta, vegetables, or as a dip.
Per 100g reference serving, Cheese sauce provides 163 kcal of energy, 3.14g protein (8% of calories), 7.86g total carbohydrates (19% of calories, including 0.3g dietary fiber and 0.29g sugars), and 13.3g total fat (73% of calories).
Vitamins Profile in Cheese sauce (Per 100g)
Track how Cheese sauce 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 B12 (Cobalamin) | 0.09 µg | 3.8% DV |
| Vitamin A (RAE) | 19 µg | 2.1% DV |
| Vitamin E (Alpha-Tocopherol) | 1.98 mg | 13.2% DV |
| Vitamin K (Phylloquinone) | 10.5 µg | 8.8% DV |
| Vitamin B1 (Thiamin) | 0.09 mg | 7.5% DV |
| Vitamin B2 (Riboflavin) | 0.082 mg | 6.3% DV |
| Vitamin B3 (Niacin) | 0.665 mg | 4.2% DV |
| Vitamin B6 (Pyridoxine) | 0.015 mg | 0.9% DV |
| Total Folate (Vitamin B9) | 15 µg | 3.8% DV |
| Folate (Dietary Folate Equivalents) | 24 µg | 6% DV |
| Natural Food Folate | 4 µg | 1% DV |
| Choline | 3.1 mg | 0.6% DV |
| Preformed Retinol | 19 µg | 2.1% DV |
| Lutein + Zeaxanthin | 2 µg | 0% DV |
Minerals & Electrolytes in Cheese sauce (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) | 0.56 mg | 3.1% DV |
| Calcium (Ca) | 71 mg | 5.5% DV |
| Magnesium (Mg) | 6 mg | 1.4% DV |
| Potassium (K) | 27 mg | 0.6% DV |
| Zinc (Zn) | 0.42 mg | 3.8% DV |
| Selenium (Se) | 2.8 µg | 5.1% DV |
| Phosphorus (P) | 55 mg | 4.4% DV |
| Copper (Cu) | 0.022 mg | 2.4% DV |
| Sodium (Na) | 656 mg | 28.5% DV |
Fatty Acids, Omega-3s & Sterols (Per 100g)
| Lipid / Fatty Acid | Amount per 100g | % Reference Target |
|---|---|---|
| Omega-3 ALA (Alpha-Linolenic Acid) | 0.472 g | 29.5% DV |
| Linoleic Acid (Omega-6 PUFA) | 3.59 g | 25.6% DV |
| Monounsaturated Fat (MUFA) | 4.94 g | 16.5% DV |
| Polyunsaturated Fat (PUFA) | 4.05 g | 20.3% DV |
| Saturated Fat (SFA) | 3.08 g | 15.4% DV |
| Dietary Cholesterol | 9 mg | 3% DV |
Essential Amino Acids & BCAAs (Per 100g)
| Amino Acid | Amount per 100g | % Daily Reference |
|---|---|---|
| Trace / Not significant per 100g serving | ||
Related USDA Foods to Compare
Frequently Asked Questions
100 grams of Cheese sauce contains 163 calories (kcal), 3.14g of protein, 7.86g of carbohydrates (0.3g fiber, 0.29g total sugars), and 13.3g of total fat according to the USDA Standard Reference dataset in Wise Eating.
Cheese sauce has an estimated food pH of 5.5 and a Potential Renal Acid Load (PRAL) score of 1.93 mEq/100g, classifying it as Acid-Forming (Positive PRAL).
Allergen tags for Cheese sauce: 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 by voice, barcode, photo, or search, and automatically calculate your daily 22 vitamins, 11 minerals, amino acids, and omega-3 fatty acids.