2 tablespoon (medium) of Bechamel Sauce (30 g) has 33 calories. That works out to 110 calories per 100 g. It contains 2.6 g of carbs, 1 g of protein, 2 g of fat and 0 g of fiber. Its glycemic index is 45 (low), so it raises blood sugar slowly.

What is Bechamel Sauce?

Bechamel Sauce is a classic French white sauce made by cooking flour in butter, then gradually whisking in milk until smooth and thick. Its mild, creamy taste and pourable texture make it a useful base for other dishes as well as a finishing sauce. It appears in French cooking and in kitchens around the world, especially in lasagna, macaroni bakes, gratins and dishes such as croque monsieur.

It contributes energy mainly from its fat and carbohydrates, while providing a modest amount of protein. For a lighter bake, use a thinner layer rather than coating every ingredient heavily; a little nutmeg or black pepper brings out its gentle flavour.

Bechamel Sauce Nutrition Facts

Selected: 100 g

110

KCAL / 100G

Carbs

8.7g

· 3% DV

Protein

3.2g

· 6% DV

Fat

6.6g

· 8% DV

Fiber

· 0% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 33% · Protein 12% · Fat 55%

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Bechamel Sauce Vitamins & Minerals

Vitamins

0.18mg · 14% DV

B12

0.3µg · 13% DV

Biotin

2.5µg · 8% DV

0.35mg · 7% DV

Minerals

Calcium

110mg · 11% DV

Phosphorus

75mg · 11% DV

Sodium

160mg · 7% DV

Iodine

8µg · 5% DV

Potassium ⭐

140mg · 4% DV

How Nutritious Is Bechamel Sauce?

Nutrient density

Low

25/ 100

How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.

Satiety score

Low

34/ 100

An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.

Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.

Bechamel Sauce Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Bechamel Sauce

To burn the 110 calories in 100 g:

🚶

27min

Walking (5 km/h)

🏃

11min

Running (8 km/h)

🚴

15min

Cycling

🏊

13min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Bechamel Sauce Processed?

NOVA 3

Processed

1. Unprocessed

2. Minimally Processed

3. Processed

4. Ultra-Processed

NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.

Does Bechamel Sauce Contain Allergens?

Contains these allergens:

Gluten yes

Dairy yes

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Bechamel Sauce Good For?

Vegan

— Not suitable

Vegetarian

✓ Suitable

Gluten-Free

— Not suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

— Not suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

— Not suitable

Low FODMAP

— Not suitable

Bechamel Sauce Fat Profile

SATURATED

4.1g

MONOUNSATURATED

1.7g

POLYUNSATURATED

0.2g

⚖️

Omega 6:3 ratio 4:1

Below the ideal 4:1 — a good omega balance.

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🧴

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Frequently Asked Questions About Bechamel Sauce

What is Bechamel Sauce made of?

Bechamel Sauce is made from butter, flour, and milk. The butter and flour are cooked together to form a roux, then milk is whisked in gradually until the sauce thickens. Salt and a little nutmeg are common seasonings.

How do you make Bechamel Sauce from scratch?

To make Bechamel Sauce, melt butter, stir in flour, and cook briefly without browning it. Gradually whisk in milk, then keep stirring over gentle heat until smooth and thick. Add salt and nutmeg to taste.

How do you fix lumpy Bechamel Sauce?

Whisk lumpy Bechamel Sauce vigorously while it is still hot. If the lumps remain, strain the sauce through a fine sieve or briefly blend it until smooth. Adding the milk gradually and whisking continuously helps prevent lumps next time.

How do you keep Bechamel Sauce from forming a skin?

Press plastic wrap directly onto the surface of Bechamel Sauce while it cools. This limits contact with air, which is what creates the skin. Stir the sauce before using it, and loosen it with a little milk if it has thickened.

What dishes use Bechamel Sauce?

Bechamel Sauce is commonly used in lasagna, baked macaroni, and vegetable gratins. It also works in croque monsieur, casseroles, and creamy chicken dishes. Its mild flavor and thick texture help bind layers and coat ingredients before baking.

Can you make Bechamel Sauce ahead of time?

Yes, Bechamel Sauce can be made ahead and refrigerated in a covered container for up to three days. Press wrap onto its surface to prevent a skin. Reheat it gently while whisking, adding a splash of milk if it is too thick.

Can you freeze Bechamel Sauce?

Yes, Bechamel Sauce can be frozen, though it may separate or become grainy after thawing. Freeze it in an airtight container, thaw it in the refrigerator, and reheat gently while whisking. A little milk can help restore a smooth texture.

What can I use instead of Bechamel Sauce in lasagna?

You can replace Bechamel Sauce in lasagna with ricotta or cottage cheese, or use extra tomato sauce for a different style. These alternatives change the dish’s texture and flavor, so they will not recreate the creamy, smooth layer of traditional bechamel.

Why does Bechamel Sauce taste floury?

Bechamel Sauce tastes floury when the butter-and-flour roux has not been cooked long enough. Cook the mixture briefly over medium-low heat before adding milk, stirring constantly; it should smell mildly toasted but remain pale, not browned.

What is the difference between Bechamel Sauce and Mornay sauce?

Mornay sauce is Bechamel Sauce enriched with cheese, often Gruyère or Parmesan. Bechamel has a mild, creamy flavor from its milk-based roux, while Mornay is richer and more savory. The two sauces can be used differently in baked dishes.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026