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White Sauce Calories
Classic milk, butter, and flour white sauce
CALORIES
GI
POTASSIUM
FIBER
Quick answer
2 tablespoon (medium) of White Sauce (30 g) has 33 calories. That works out to 110 calories per 100 g. It contains 2.6 g of carbs, 0.9 g of protein, 2.1 g of fat and 0.1 g of fiber. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
What is White Sauce?
White sauce is a smooth, mild sauce made by stirring milk into a butter-and-flour roux. It is closely associated with French béchamel and has become a familiar base in home cooking around the world.
Its creamy texture and gentle flavour work well in baked pasta, gratins, and dishes with vegetables or chicken. In Britain, it may be used in lasagne or served with fish; elsewhere, it often forms the starting point for a cheese sauce. White Sauce adds some fat and a little protein, while offering very little fibre. For a lighter dish, use a modest amount and pair it with plenty of vegetables rather than making it the main component.
White Sauce Nutrition Facts
Selected: 100 g
110
KCAL / 100G
Carbs
8.5g
· 3% DV
Protein
3.1g
· 6% DV
Fat
7g
· 9% DV
Fiber
0.2g
· 1% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 31% · Protein 11% · Fat 58%
White Sauce Vitamins & Minerals
Vitamins
B2
0.13mg · 10% DV
B12
0.2µg · 8% DV
Vitamin A
60µg · 7% DV
B5
0.3mg · 6% DV
Minerals
Calcium
110mg · 11% DV
Phosphorus
80mg · 11% DV
Sodium
180mg · 8% DV
Iodine
8µg · 5% DV
How Nutritious Is White Sauce?
Nutrient density
Low
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.
White Sauce Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off White Sauce
To burn the 110 calories in 100 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.
Is White 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 White Sauce Contain Allergens?
Contains these allergens:
Which Diets Is White Sauce Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
— Not suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
White Sauce Fat Profile
SATURATED
4.2g
MONOUNSATURATED
2g
POLYUNSATURATED
0.2g
Omega 6:3 ratio 4:1
Below the ideal 4:1 — a good omega balance.
Compare White Sauce
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Frequently Asked Questions About White Sauce
How do you make white sauce from scratch?
White sauce is made by whisking milk into melted butter and flour cooked together. Add the milk gradually over medium heat, whisking constantly, until the sauce is smooth and thick enough to coat a spoon; season with salt and pepper.
Why does white sauce go lumpy?
White sauce usually turns lumpy when the milk is added too quickly or the flour mixture is not whisked thoroughly. Pour in the milk gradually and whisk well after each addition, scraping the bottom and corners of the pan.
Is white sauce the same as béchamel?
Yes, classic white sauce made with butter, flour, and milk is béchamel. The names are often used interchangeably, though recipes may add seasoning, cheese, or other ingredients that change the finished sauce.
Can you use white sauce in lasagna?
Yes, white sauce is a classic layer in many lasagnas, where it adds creaminess alongside the pasta, tomato sauce, and other fillings. Keep it pourable rather than very thick, since it will continue to firm up in the oven.
What is the difference between white sauce and Alfredo sauce?
White sauce is thickened with flour and typically made with milk, butter, and flour. Alfredo sauce is usually based on butter and Parmesan, so it tastes richer and cheesier and does not rely on a flour-and-milk base.
Can white sauce be used to make macaroni and cheese?
Yes, white sauce makes a useful base for macaroni and cheese. Stir grated cheese into the hot sauce off the heat, then combine it with cooked pasta; removing the pan from the heat helps keep the cheese sauce smooth.
How do you fix white sauce that is too thick?
Whisk in a little warm milk, a splash at a time, until white sauce reaches the consistency you need. Add it gradually because the sauce can loosen quickly, especially if it is already hot.
How long does white sauce keep in the fridge?
White sauce keeps for up to 3 days in a covered container in the refrigerator. Press cling film directly onto the surface before covering to reduce skin formation, and chill the sauce promptly after cooking.
Can you freeze white sauce?
Yes, you can freeze white sauce, although it may separate or become grainy after thawing. Thaw it in the refrigerator, then warm it gently while whisking; a little milk can help bring the texture back together.
How do you stop a skin forming on white sauce?
To prevent a skin from forming on white sauce, press a piece of cling film directly onto its surface while it cools. If you plan to serve it soon, stirring it occasionally also helps keep the surface smooth.
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Nutrition data compiled from USDA FoodData Central and scientific sources.