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Béchamel Sauce Casserole Calories
Provides protein and calcium
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Béchamel Sauce Casserole (250 g) has 355 calories. That works out to 142 calories per 100 g. It contains 20.3 g of carbs, 21 g of protein, 20.5 g of fat and 3.3 g of fiber. Its 357.5 mg of Phosphorus covers 51% of the Daily Value. Its glycemic index is 42 (low), so it raises blood sugar slowly.
Béchamel Sauce Casserole Nutrition Facts
Selected: 1 serving (medium) · 250 g
355
KCAL / 250G
Carbs
20.3g
· 7% DV
Protein
21g
· 42% DV
Fat
20.5g
· 26% DV
Fiber
3.3g
· 12% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 23% · Protein 24% · Fat 53%
Béchamel Sauce Casserole nutrition facts table · 1 serving (medium) (250 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 355 kcal | |
| Total fat | 20.5 g | 26% |
| Saturated fat | 9.05 g | 45% |
| Trans fat | 0.3 g | |
| Sodium | 715 mg | 31% |
| Total carbohydrate | 20.3 g | 7% |
| Fiber | 3.3 g | 12% |
| Protein | 21 g | 42% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Serving of Béchamel Sauce Casserole?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 250 g | 355 kcal |
| 1 tablespoon (small) | 25 g | 36 kcal |
| 100 g | 100 g | 142 kcal |
| 1 cup (small) | 180 g | 256 kcal |
| 1 piece (medium) | 300 g | 426 kcal |
| 1 serving (large) | 350 g | 497 kcal |
| 1 pack (medium) | 400 g | 568 kcal |
| 1 piece (large) | 450 g | 639 kcal |
Calculated from 142 calories per 100 g.
Frequently Asked Questions About Béchamel Sauce Casserole
What is a Béchamel Sauce Casserole?
A Béchamel Sauce Casserole is a baked dish of vegetables, meat, or both covered with béchamel, a butter, flour, and milk sauce. Recipes vary, but the sauce binds the filling and often browns on top in the oven.
How do you make a Béchamel Sauce Casserole?
To make a Béchamel Sauce Casserole, arrange cooked or partly cooked vegetables or meat in a baking dish, cover them with béchamel, and bake until bubbling and golden. Add grated cheese on top if you want a browned, savory crust.
What goes well in a Béchamel Sauce Casserole?
Potatoes, cauliflower, mushrooms, zucchini, and chicken all work well in a Béchamel Sauce Casserole. Use one main filling or combine a few, and cook firm vegetables first so they become tender without leaving excess liquid in the dish.
How do you keep béchamel smooth for a Béchamel Sauce Casserole?
Whisk milk gradually into the butter-and-flour mixture to keep the béchamel for a Béchamel Sauce Casserole smooth. Keep whisking as it thickens, and add the milk in small amounts at first to break up any lumps.
How long should you bake a Béchamel Sauce Casserole?
Bake a Béchamel Sauce Casserole until the filling is hot, the sauce bubbles, and the top turns golden. If the filling is already cooked, the oven mainly needs to heat the dish through and brown the surface; timing varies with its depth and oven.
Why is my Béchamel Sauce Casserole watery?
A Béchamel Sauce Casserole is often watery because vegetables such as mushrooms or zucchini release liquid as they cook. Sauté watery vegetables first, drain boiled vegetables thoroughly, and avoid adding their cooking liquid to the casserole.
Can you make a Béchamel Sauce Casserole ahead of time?
Yes, you can assemble a Béchamel Sauce Casserole ahead and refrigerate it before baking. Cover the dish and keep it chilled; allow extra baking time if it goes into the oven cold, and make sure the center is hot before serving.
How long do Béchamel Sauce Casserole leftovers keep?
Béchamel Sauce Casserole leftovers keep for about three to four days in the refrigerator when stored in a covered container. Reheat only the portion you plan to eat, until it is steaming hot throughout.
Can you freeze a Béchamel Sauce Casserole?
Yes, a Béchamel Sauce Casserole can be frozen, though the béchamel may separate or become slightly grainy after thawing. Freeze it in airtight portions, thaw in the refrigerator, and stir the sauce gently as it reheats.
What should you serve with a Béchamel Sauce Casserole?
Serve a Béchamel Sauce Casserole with a crisp green salad or steamed vegetables to balance its creamy sauce. Crusty bread also works well for a simple meal, especially when the casserole has a vegetable-based filling.
Béchamel Sauce Casserole Vitamins & Minerals
Vitamins
B12
1.2µg · 50% DV
B3
6.75mg · 42% DV
B2
0.48mg · 37% DV
B6
0.48mg · 28% DV
Minerals
Phosphorus
358mg · 51% DV
Selenium
26µg · 47% DV
Sodium
715mg · 31% DV
Calcium
290mg · 29% DV
Potassium ⭐
545mg · 16% DV
Béchamel Sauce Casserole Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Béchamel Sauce Casserole
To burn the 355 calories in 1 serving (medium) (250 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Béchamel Sauce Casserole?
Béchamel Sauce Casserole is an oven-baked dish of ingredients arranged or cooked in a casserole dish and covered with béchamel, a smooth sauce made with milk, flour and butter. The filling varies: it may be based on vegetables, meat or poultry, depending on the recipe and household.
The sauce turns creamy and tender in the oven, often with a lightly browned top. It is served as a main dish in many homes, with a simple salad or vegetables alongside; bread can help catch the sauce. It provides protein and calcium, while the béchamel makes it a richer meal. For a lighter version, use plenty of vegetables and keep the sauce layer modest.
How Nutritious Is Béchamel Sauce Casserole?
Nutrient density
Medium
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
Medium
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.
Is Béchamel Sauce Casserole 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 Béchamel Sauce Casserole Contain Allergens?
Contains these allergens:
Which Diets Is Béchamel Sauce Casserole 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
Béchamel Sauce Casserole Fat Profile
SATURATED
9.05g
MONOUNSATURATED
6.03g
POLYUNSATURATED
1.45g
Omega 6:3 ratio 9.2:1
Above the ideal 4:1 (9.2:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.