2 tablespoon (medium) of Cheddar sauce (30 g) has 81 calories. That works out to 270 calories per 100 g. It contains 2.2 g of carbs, 2.6 g of protein, 6.6 g of fat and 0 g of fiber. Its 270 mg of Sodium covers 12% 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, savoury cheese sauce made with cheddar, usually combined with milk or cream and sometimes butter. It is popular in British and American cooking, and is also sold ready-made. Warm and glossy, it has a rich, mildly tangy flavour and coats foods rather than running off them. In its home cooking traditions, it is served over chips or baked potatoes, stirred through pasta, or offered with nachos; it also turns up with fries and burgers in many places. The sauce is energy-dense and provides some protein, but much of its energy comes from fat: it contains 22 g per 100 g. A spoonful goes a long way, especially alongside vegetables or a simple salad.

Cheddar sauce Nutrition Facts

Selected: 100 g

270

KCAL / 100G

Carbs

7.2g

· 3% DV

Protein

8.5g

· 17% DV

Fat

22g

· 28% DV

Fiber

· 0% DV

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

Calories come from: Carbs 11% · Protein 13% · Fat 76%

Cheddar sauce Vitamins & Minerals

Vitamins

B12

0.7µg · 29% DV

0.32mg · 25% DV

Vitamin A

180µg · 20% DV

Biotin

2.5µg · 8% DV

Minerals

Sodium

900mg · 39% DV

Calcium

320mg · 32% DV

Phosphorus

210mg · 30% DV

Zinc

2mg · 18% DV

How Nutritious Is Cheddar sauce?

Nutrient density

Medium

35/ 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

26/ 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

2.5

Low

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

How to Burn Off Cheddar sauce

To burn the 270 calories in 100 g:

🚶

67min

Walking (5 km/h)

🏃

28min

Running (8 km/h)

🚴

37min

Cycling

🏊

31min

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

✓ Suitable

Paleo

— Not suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

— Not suitable

Low FODMAP

— Not suitable

Cheddar sauce Fat Profile

SATURATED

13.5g

MONOUNSATURATED

6.2g

POLYUNSATURATED

1.2g

⚖️

Omega 6:3 ratio 6.7:1

Above the ideal 4:1 (6.7:1).

Compare Cheddar sauce

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Cheddar sauce vs Hawthorn Vinegar252 kcal more per 100 g

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Cheddar sauce vs Tantuni60 kcal more per 100 g

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Cheddar sauce vs Chicken Wrap75 kcal more per 100 g

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Cheddar sauce vs Protein Bar80 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

🍫

Protein Bar

350 kcal

🥟

Cheese Börek

290 kcal

🧇

Waffle

291 kcal

🍟

French Fries

312 kcal

🥟

Fried Sigara Börek

320 kcal

Frequently Asked Questions About Cheddar sauce

How do you make cheddar sauce at home?

Make cheddar sauce by cooking butter and flour together, whisking in milk, then stirring in grated cheddar until melted. Take the pan off the heat before adding the cheese to reduce the chance of a grainy sauce.

What is cheddar sauce made of?

Cheddar sauce is commonly made with cheddar cheese, milk, butter and flour. Packaged versions may use other dairy ingredients, starches or seasonings, so the exact ingredients vary by recipe and product.

What is the best way to use cheddar sauce on fries?

For loaded fries, pour warm cheddar sauce over the fries just before serving so they do not sit under the sauce and turn soggy. Add toppings such as spring onions or jalapeños if you like.

Why does cheddar sauce turn grainy?

Cheddar sauce often turns grainy when the cheese gets too hot or is added to a rapidly boiling mixture. Remove the pan from the heat, add finely grated cheese gradually, and stir gently rather than letting the sauce boil.

Can you make cheddar sauce without flour?

Yes, you can make cheddar sauce without flour by gently heating milk or cream and melting grated cheddar into it. Keep the heat low and add the cheese gradually; the result may be thinner than a flour-thickened sauce.

How do you fix cheddar sauce that is too thin?

To thicken cheddar sauce, let it simmer gently while stirring so some liquid evaporates. For a faster fix, whisk a little cornstarch into cold milk, add it gradually, and heat until the sauce thickens.

Can cheddar sauce be used in macaroni and cheese?

Yes, cheddar sauce works as a quick base for macaroni and cheese. Stir it into freshly cooked, drained pasta while both are warm; add a splash of milk if the sauce is too thick to coat the pasta.

How do you reheat cheddar sauce without it separating?

Reheat cheddar sauce in a small saucepan over low heat, stirring continuously; avoid boiling it. If it has thickened in the fridge, loosen it with a little milk as it warms.

How long does homemade cheddar sauce last in the fridge?

Homemade cheddar sauce keeps for about 3–4 days in a sealed container in the refrigerator. Cool it promptly before storing, and reheat only the portion you plan to use.

Can you freeze cheddar sauce?

Yes, cheddar sauce can be frozen, but thawing may leave it separated or grainy because the dairy can change texture. For a smoother result, make it fresh; if frozen, thaw it in the fridge and whisk gently while reheating.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 28, 2026