2 tablespoon (medium) of Cheese sauce (30 g) has 66 calories. That works out to 220 calories per 100 g. It contains 2.4 g of carbs, 2.6 g of protein, 4.8 g of fat and 0 g of fiber. Its 96 mg of Calcium covers 10% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.

What is Cheese sauce?

Cheese sauce is a smooth, savoury sauce made by melting cheese into milk or cream; some versions use flour and butter to thicken it. It is made in many cuisines rather than belonging to one single tradition, with the cheese and seasoning varying by recipe. Served warm, it has a rich flavour and a thick, velvety texture.

It is commonly spooned over pasta, vegetables, baked potatoes or nachos, or served as a dip. In the UK and elsewhere, it is also used in dishes such as cauliflower cheese and macaroni cheese. Cheese sauce provides some protein and calcium, but it is also relatively energy-dense: a 100 g portion contains 220 calories. Use a modest amount alongside vegetables or other lightly prepared foods for a less heavy meal.

Cheese sauce Nutrition Facts

Selected: 100 g

220

KCAL / 100G

Carbs

· 3% DV

Protein

8.5g

· 17% DV

Fat

16g

· 21% DV

Fiber

· 0% DV

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

Calories come from: Carbs 15% · Protein 16% · Fat 69%

Cheese sauce Vitamins & Minerals

Vitamins

B12

0.7µg · 29% DV

0.32mg · 25% DV

Vitamin A

180µg · 20% DV

0.45mg · 9% DV

Minerals

Calcium

320mg · 32% DV

Phosphorus

210mg · 30% DV

Sodium

650mg · 28% DV

Selenium

7µg · 13% DV

How Nutritious Is Cheese 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

31/ 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.

Cheese 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 Cheese sauce

To burn the 220 calories in 100 g:

🚶

54min

Walking (5 km/h)

🏃

22min

Running (8 km/h)

🚴

30min

Cycling

🏊

26min

Swimming

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

Is 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 Cheese 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 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

Cheese sauce Fat Profile

SATURATED

9.5g

MONOUNSATURATED

4.2g

POLYUNSATURATED

0.7g

⚖️

Omega 6:3 ratio 3:1

Below the ideal 4:1 — a good omega balance.

Compare Cheese sauce

🧀vs🧴

Cheese sauce vs Hawthorn Vinegar202 kcal more per 100 g

→🧀vs🌯

Cheese sauce vs Tantuni10 kcal more per 100 g

→🧀vs🌯

Cheese sauce vs Chicken Wrap25 kcal more per 100 g

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Cheese sauce vs Protein Bar130 kcal fewer per 100 g

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Foods Similar to Cheese 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 Cheese sauce

How do you make cheese sauce from scratch?

Cheese sauce is made by cooking butter and flour together, whisking in milk gradually, then stirring in grated cheese over low heat. Remove it from the heat once smooth; boiling can make the cheese separate.

What cheese works best in cheese sauce?

Cheddar is a popular choice for cheese sauce because it melts well and gives a pronounced flavor. For a smoother result, combine it with a mild melting cheese, and add a little Parmesan if you want a saltier, sharper taste.

Why is my cheese sauce grainy?

Cheese sauce often turns grainy when it gets too hot or the cheese is added too quickly. Keep the pan over low heat, add grated cheese in small handfuls, and stir until each addition melts before adding more.

How do you thicken cheese sauce?

Simmer cheese sauce gently while stirring to reduce excess liquid. For a quicker fix, whisk a small amount of flour or cornstarch into cold milk before adding it; sprinkling dry starch straight into the sauce can create lumps.

How do you keep cheese sauce smooth for mac and cheese?

For mac and cheese, keep cheese sauce slightly looser than your preferred final texture because the pasta absorbs some sauce. Stir the drained pasta in while both are hot, and loosen the mixture with a splash of milk if needed.

How do you make cheese sauce for nachos?

Cheese sauce for nachos should be smooth and pourable so it coats the chips. Melt cheese into a warm milk-based sauce over low heat, then serve it immediately with tortilla chips, or keep it warm without letting it boil.

How long does cheese sauce last in the fridge?

Cheese sauce keeps for about 3–4 days in a covered container in the refrigerator. Refrigerate it promptly rather than leaving it out, and discard it if its smell or appearance changes.

Can you reheat cheese sauce without it separating?

Yes, reheat cheese sauce slowly in a saucepan over low heat, stirring often. Add a little milk if it has thickened, and avoid boiling it; gentle heat helps keep the fat and liquid from separating.

Can you freeze cheese sauce?

Yes, cheese sauce can be frozen, but it may look separated or feel grainy after thawing. Thaw it in the refrigerator, reheat gently while whisking, and add a little milk to help bring the texture back together.

Can you make cheese sauce without flour?

Yes, cheese sauce can be made without flour by melting cheese into warm milk with a little cornstarch mixed into the cold milk first. This thickens the sauce without a flour-and-butter base; add the starch mixture gradually.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026