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Cheddar cheese sauce Calories
Calcium-rich, energy-dense cheese-based sauce
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 tablespoon (medium) of Cheddar cheese sauce (30 g) has 84 calories. That works out to 280 calories per 100 g. It contains 2.4 g of carbs, 2.6 g of protein, 7.2 g of fat and 0.1 g of fiber. Its 51 mg of Phosphorus covers 7% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Cheddar cheese sauce Nutrition Facts
Selected: 2 tablespoon (medium) · 30 g
84
KCAL / 30G
Carbs
2.4g
· 1% DV
Protein
2.6g
· 5% DV
Fat
7.2g
· 9% DV
Fiber
0.1g
· 0% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 11% · Protein 12% · Fat 77%
Cheddar cheese sauce nutrition facts table · 2 tablespoon (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 84 kcal | |
| Total fat | 7.2 g | 9% |
| Saturated fat | 4.35 g | 22% |
| Trans fat | 0.18 g | |
| Sodium | 234 mg | 10% |
| Total carbohydrate | 2.4 g | 1% |
| Fiber | 0.1 g | 0% |
| Protein | 2.6 g | 5% |
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 2 Tablespoons of Cheddar cheese sauce?
| Serving | Amount | Calories |
|---|---|---|
| 2 tablespoon (medium) | 30 g | 84 kcal |
| 1 tablespoon (small) | 15 g | 42 kcal |
| 1 serving (small) | 45 g | 126 kcal |
| 4 tablespoon (large) | 60 g | 168 kcal |
| 0.25 cup (quarter) | 60 g | 168 kcal |
| 1 serving (large) | 90 g | 252 kcal |
| 100 g | 100 g | 280 kcal |
| ½ cup (half) | 120 g | 336 kcal |
| 1 cup (medium) | 240 g | 672 kcal |
Calculated from 280 calories per 100 g.
Frequently Asked Questions About Cheddar cheese sauce
What is Cheddar cheese sauce made of?
Cheddar cheese sauce is usually made with Cheddar, milk, and a thickener such as a butter-and-flour roux. Packaged versions may also include stabilizers, flavorings, or other ingredients, so the exact recipe varies by brand.
How do you make Cheddar cheese sauce from scratch?
Make Cheddar cheese sauce by cooking butter and flour briefly, whisking in milk until thick, then stirring in grated Cheddar off the heat. Add the cheese gradually and avoid boiling the sauce; gentle heat helps it melt smoothly.
Why does Cheddar cheese sauce turn grainy or separate?
Cheddar cheese sauce can turn grainy or separate when it gets too hot, or when the cheese is added too quickly. Keep the heat low and stir in the cheese gradually. If it separates, take it off the heat and whisk in a little warm milk.
Can you use Cheddar cheese sauce for nachos?
Yes, Cheddar cheese sauce is a popular topping or dip for nachos. Warm it gently until pourable, then serve it over tortilla chips or on the side. Add jalapeños or salsa separately to keep the sauce smooth.
Can Cheddar cheese sauce be used for mac and cheese?
Yes, Cheddar cheese sauce works well for mac and cheese. Stir it into freshly cooked pasta while both are warm; loosen a thick sauce with a splash of milk or pasta water. You can also bake the coated pasta with a topping.
How do you reheat Cheddar cheese sauce without it splitting?
Reheat Cheddar cheese sauce slowly over low heat, stirring often, or microwave it in short bursts and stir between them. Avoid bringing it to a boil. If it has thickened in the fridge, mix in a small splash of milk as it warms.
How long does opened Cheddar cheese sauce last in the fridge?
Keep opened Cheddar cheese sauce covered and refrigerated, and follow the storage directions on its package. Homemade sauce is best used within a few days. Discard sauce that has been left at room temperature for an extended period.
Can you freeze Cheddar cheese sauce?
You can freeze Cheddar cheese sauce, but its texture may become grainy or separate after thawing. Freeze it in an airtight container, thaw it in the refrigerator, and reheat it gently while whisking; a little milk can help smooth it out.
What can you serve with Cheddar cheese sauce besides nachos?
Cheddar cheese sauce goes well with fries, steamed vegetables, baked potatoes, and pretzels. Serve it warm as a dip or spoon it over the food just before serving, since it thickens as it cools.
Is Cheddar cheese sauce the same as melted Cheddar?
No, Cheddar cheese sauce is generally made with milk and a thickening ingredient, while melted Cheddar may be just heated cheese. The added liquid and thickener make the sauce more pourable and give it a different texture as it cools.
Cheddar cheese sauce Vitamins & Minerals
Vitamins
Vitamin A
54µg · 6% DV
B12
0.14µg · 6% DV
B2
0.07mg · 5% DV
B5
0.11mg · 2% DV
Minerals
Sodium
234mg · 10% DV
Phosphorus
51mg · 7% DV
Calcium
66mg · 7% DV
Selenium
1.8µg · 3% DV
Potassium ⭐
36mg · 1% DV
Cheddar cheese sauce Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Cheddar cheese sauce
To burn the 84 calories in 2 tablespoon (medium) (30 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 Cheddar cheese sauce?
Cheddar cheese sauce is a smooth, pourable sauce made by melting cheddar into a milk- or cream-based mixture, sometimes with a thickener. It is sold ready-made as well as prepared at home, and is especially familiar in North American and British-style dishes, though it is now used widely elsewhere too.
Its savoury, gently sharp cheese flavour and creamy texture make it a popular topping for nachos, fries, burgers and baked potatoes. It can also be served as a dip; a little goes a long way beside crisp vegetables or plain-roasted potatoes. The sauce is energy-dense and rich in fat, with some protein and calcium from the cheese. For a lighter plate, use a modest spoonful and pair it with fresh vegetables or salsa rather than adding it generously to several components.
How Nutritious Is Cheddar cheese sauce?
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
Low
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 Cheddar cheese 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 Cheddar cheese sauce Contain Allergens?
Contains these allergens:
Which Diets Is Cheddar cheese sauce Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
— Not suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Cheddar cheese sauce Fat Profile
SATURATED
4.35g
MONOUNSATURATED
1.95g
POLYUNSATURATED
0.24g
Omega 6:3 ratio 10.5:1
Above the ideal 4:1 (10.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.