2 tablespoon (medium) of Cheddar sauce (30 g) has 99 calories. That works out to 330 calories per 100 g. It contains 2.1 g of carbs, 2.7 g of protein, 9 g of fat and 0 g of fiber. Its 120 mg of Phosphorus covers 17% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.

What is Cheddar sauce?

Cheddar sauce is a smooth, pourable cheese sauce made by melting cheddar with milk or cream; recipes may also use ingredients to help thicken it. It is closely associated with American-style nachos and fast-food dishes, though versions vary in flavour and consistency.

It is commonly spooned over nachos, fries, burgers and vegetables, or served as a dip. Its savoury, tangy taste and creamy texture make even a small amount noticeable. The sauce is energy-dense and high in fat, with 30 g of fat per 100 g. For a lighter meal, use a modest drizzle and pair it with vegetables or a simple salad.

Cheddar sauce Nutrition Facts

Selected: 100 g

330

KCAL / 100G

Carbs

· 3% DV

Protein

· 18% DV

Fat

30g

· 38% DV

Fiber

· 0% DV

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

Calories come from: Carbs 8% · Protein 11% · Fat 81%

Cheddar sauce Vitamins & Minerals

Vitamins

B12

0.7µg · 29% DV

Vitamin A

250µg · 28% DV

0.25mg · 19% DV

0.4mg · 8% DV

Minerals

Phosphorus

400mg · 57% DV

Calcium

500mg · 50% DV

Sodium

1100mg · 48% DV

Zinc

3mg · 27% DV

How Nutritious Is Cheddar 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

21/ 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.

Cheddar 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 Cheddar sauce

To burn the 330 calories in 100 g:

🚶

82min

Walking (5 km/h)

🏃

34min

Running (8 km/h)

🚴

45min

Cycling

🏊

38min

Swimming

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

Is Cheddar 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 sauce Contain Allergens?

Contains these allergens:

Gluten free

Dairy yes

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Cheddar 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

Cheddar sauce Fat Profile

SATURATED

18g

MONOUNSATURATED

POLYUNSATURATED

⚖️

Omega 6:3 ratio 5:1

Above the ideal 4:1 (5:1).

Compare Cheddar sauce

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Cheddar sauce vs Hawthorn Vinegar312 kcal more per 100 g

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Cheddar sauce vs Tantuni120 kcal more per 100 g

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Cheddar sauce vs Chicken Wrap135 kcal more per 100 g

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Cheddar sauce vs Protein Bar20 kcal fewer per 100 g

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Foods Similar to Cheddar sauce

🧴

Hawthorn Vinegar

18 kcal

🌯

Tantuni

210 kcal

🌯

Chicken Wrap

195 kcal

🍫

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350 kcal

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290 kcal

🧇

Waffle

291 kcal

🍟

French Fries

312 kcal

🥟

Fried Sigara Börek

320 kcal

Frequently Asked Questions About Cheddar sauce

What is cheddar sauce made of?

Cheddar sauce is typically made with cheddar cheese or cheese flavouring, milk or cream, and a thickener. Packaged versions can include other ingredients to create a smooth, pourable texture, so the exact recipe varies by product.

How do you make cheddar sauce from scratch?

To make cheddar sauce, melt butter, stir in flour, then gradually whisk in milk until smooth and thickened. Take the pan off the heat before stirring in grated cheddar; high heat can make the cheese separate.

What can you put cheddar sauce on?

Cheddar sauce works well over nachos, fries, burgers, baked potatoes, and steamed vegetables. It can also be served as a dip; warm it gently first so it pours easily rather than sitting in a thick lump.

Is cheddar sauce the same as nacho cheese sauce?

Not necessarily. Cheddar sauce describes a cheese sauce with cheddar flavour, while nacho cheese sauce is usually made for serving with tortilla chips and may include extra seasonings or peppers. Some products can serve both purposes.

Can you use cheddar sauce in mac and cheese?

Yes, cheddar sauce can be used as a shortcut for mac and cheese. Stir it through freshly cooked pasta over low heat, adding a little pasta water if needed; avoid boiling the mixture, which can make the sauce split.

How do you thin cheddar sauce that is too thick?

Stir warm milk into thick cheddar sauce a little at a time until it reaches the consistency you want. Heat it gently while stirring; adding a large amount of liquid at once can leave the sauce too runny.

Why is my cheddar sauce grainy?

Cheddar sauce often turns grainy when the cheese gets too hot or is added to a boiling liquid. Remove the pan from the heat before adding grated cheese and stir gradually until it melts.

How do you reheat cheddar sauce without it splitting?

Reheat cheddar sauce slowly in a saucepan over low heat, stirring often. For a microwave, use short intervals and stir between them. Avoid boiling the sauce, since excessive heat can separate its fat and make it oily.

How long does cheddar sauce last after opening?

Keep opened cheddar sauce sealed in the refrigerator and follow the storage directions and use-by date on its package. Homemade cheddar sauce should be refrigerated in a covered container and used within a few days.

Can you freeze cheddar sauce?

Yes, cheddar sauce can be frozen, but it may turn grainy or separate after thawing. Freeze it in small portions, thaw it in the refrigerator, then warm it gently while stirring to help bring the texture back together.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 27, 2026