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A thick, smooth, glossy pale ivory cheese cream sauce is pooled in a small bowl, with soft swirls across its surface.
●Low GI

Cheese cream sauce Calories

Rich, creamy cheese-based sauce

CALORIES · 100 G

310kcal

GI

15low

POTASSIUM · 100 G

120mg

FIBER · 100 G

0.2g

Quick answer

2 tablespoon (medium) of Cheese cream sauce (30 g) has 93 calories. That works out to 310 calories per 100 g. It contains 1.8 g of carbs, 2.5 g of protein, 8.5 g of fat and 0.1 g of fiber. Its 72 µg of Vitamin A covers 8% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.

Cheese cream sauce Nutrition Facts

Selected: 2 tablespoon (medium) · 30 g

93

KCAL / 30G

Carbs

1.8g

· 1% DV

Protein

2.5g

· 5% DV

Fat

8.5g

· 11% 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 8% · Protein 11% · Fat 81%

Cheese cream sauce nutrition facts table · 2 tablespoon (medium) (30 g)

NutrientAmount% DV
Calories93 kcal
Total fat8.5 g11%
Saturated fat5.13 g26%
Trans fat0.18 g
Sodium186 mg8%
Total carbohydrate1.8 g1%
Fiber0.1 g0%
Protein2.5 g5%

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 Cheese cream sauce?

ServingAmountCalories
2 tablespoon (medium)30 g93 kcal
1 tablespoon (small)15 g47 kcal
1 serving (small)45 g140 kcal
4 tablespoon (large)60 g186 kcal
0.25 cup (quarter)60 g186 kcal
1 serving (medium)90 g279 kcal
100 g100 g310 kcal
½ cup (half)120 g372 kcal
1 cup (whole)240 g744 kcal

Calculated from 310 calories per 100 g.

Frequently Asked Questions About Cheese cream sauce

What is cheese cream sauce made of?

Cheese cream sauce is made mainly from cream and cheese, often with butter, seasoning, or garlic added. The type of cheese determines how sharp, salty, and smooth the finished sauce tastes.

How do you make cheese cream sauce from scratch?

To make cheese cream sauce, warm cream gently, then stir in finely grated cheese until it melts. Keep the pan over low heat and avoid boiling the mixture, which can make the sauce oily or grainy.

Can you use cheese cream sauce as a pasta sauce?

Yes, cheese cream sauce works well with pasta. Toss it with freshly cooked pasta over low heat, adding a splash of pasta water if it feels too thick; the starchy water helps the sauce coat each piece.

Which cheese melts best in cheese cream sauce?

Mild cheddar, Gruyère, and other good-melting cheeses make smooth cheese cream sauce. Very aged or hard cheeses can turn grainy when melted alone, so combine them with a softer melting cheese for a more even texture.

How do you stop cheese cream sauce from going grainy?

Keep cheese cream sauce smooth by using low heat and adding finely grated cheese gradually. Take the pan off the heat before stirring in the cheese, and do not let the sauce boil once the cheese has melted.

How can you thicken cheese cream sauce without flour?

Simmer cheese cream sauce gently to reduce it, stirring often so it does not catch on the pan. You can also add a little extra grated cheese, but do so gradually because it will make the sauce saltier as well as thicker.

Can you freeze cheese cream sauce?

Yes, but cheese cream sauce may separate or become grainy after freezing and thawing. Thaw it in the refrigerator, then reheat slowly while whisking; a small splash of cream or milk can help bring the texture back together.

How long does cheese cream sauce last in the fridge?

Cheese cream sauce generally keeps for 3–4 days in a sealed container in the refrigerator. Chill it promptly after cooking, and discard it if it develops an unusual smell or a noticeable change in texture.

What can you serve with cheese cream sauce besides pasta?

Cheese cream sauce also pairs well with baked potatoes, steamed vegetables, chicken, or roasted cauliflower. Spoon it over the food just before serving, since prolonged heating can make the cream and cheese separate.

Can you make cheese cream sauce without heavy cream?

Yes, you can make cheese cream sauce with milk instead of heavy cream, though it will be thinner. For a richer texture, thicken the milk with a small butter-and-flour roux before adding the cheese.

Cheese cream sauce Vitamins & Minerals

Vitamins

Vitamin A

72µg · 8% DV

B12

0.19µg · 8% DV

B2

0.07mg · 5% DV

Biotin

0.96µg · 3% DV

Minerals

Sodium

186mg · 8% DV

Phosphorus

47mg · 7% DV

Calcium

63mg · 6% DV

Selenium

2.04µg · 4% DV

Potassium ⭐

36mg · 1% DV

Cheese cream sauce Glycemic Index

GLYCEMIC INDEX

15
Low
0 Low5570100

GLYCEMIC LOAD

0.3
Low

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

How to Burn Off Cheese cream sauce

To burn the 93 calories in 2 tablespoon (medium) (30 g):

🚶

23min

Walking (5 km/h)

🏃

9min

Running (8 km/h)

🚴

13min

Cycling

🏊

11min

Swimming

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

What is Cheese cream sauce?

Cheese cream sauce is a rich, smooth sauce made by combining cheese with cream or milk. Recipes vary with the cheese used, and it is made at home as well as sold ready-made; it does not belong to one particular regional cuisine.

It is commonly stirred through pasta or spooned over vegetables, baked potatoes and casseroles. Its creamy texture and savoury cheese flavour make a little go a long way. The sauce is energy-dense and high in fat, with 28.4 g per 100 g. For a lighter meal, use a modest spoonful and pair it with vegetables or a simple pasta dish.

How Nutritious Is Cheese cream sauce?

Nutrient density

Low

32/ 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

22/ 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.

Is Cheese cream 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 Cheese cream 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 Cheese cream 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

Cheese cream sauce Fat Profile

SATURATED

5.13g

MONOUNSATURATED

2.28g

POLYUNSATURATED

0.24g

⚖️

Omega 6:3 ratio 5:1

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

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Nutrition data compiled from USDA FoodData Central and scientific sources.