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Rich, creamy cheese-based sauce
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
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.
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%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 93 kcal | |
| Total fat | 8.5 g | 11% |
| Saturated fat | 5.13 g | 26% |
| Trans fat | 0.18 g | |
| Sodium | 186 mg | 8% |
| Total carbohydrate | 1.8 g | 1% |
| Fiber | 0.1 g | 0% |
| Protein | 2.5 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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| Serving | Amount | Calories |
|---|---|---|
| 2 tablespoon (medium) | 30 g | 93 kcal |
| 1 tablespoon (small) | 15 g | 47 kcal |
| 1 serving (small) | 45 g | 140 kcal |
| 4 tablespoon (large) | 60 g | 186 kcal |
| 0.25 cup (quarter) | 60 g | 186 kcal |
| 1 serving (medium) | 90 g | 279 kcal |
| 100 g | 100 g | 310 kcal |
| ½ cup (half) | 120 g | 372 kcal |
| 1 cup (whole) | 240 g | 744 kcal |
Calculated from 310 calories per 100 g.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 93 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.
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.
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.
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.
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.
Contains these allergens:
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
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.