2 tablespoon (medium) of Cream Sauce (30 g) has 66 calories. That works out to 220 calories per 100 g. It contains 1.8 g of carbs, 0.8 g of protein, 6 g of fat and 0 g of fiber. Its 54 µg of Vitamin A covers 6% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.

What is Cream Sauce?

Cream sauce is a smooth, rich sauce made with cream. Depending on the recipe, it may also include butter, stock, seasoning or a thickener, so its consistency and flavour can vary. It is commonly associated with European cooking, though versions are used in kitchens around the world.

Its mild, creamy taste and velvety texture work well with pasta, chicken, mushrooms, vegetables and meat. It is rich in fat—20 g per 100 g—so a modest spoonful can add plenty of richness. Pair it with vegetables or a crisp salad for a more balanced plate.

Cream Sauce Nutrition Facts

Selected: 100 g

220

KCAL / 100G

Carbs

· 2% DV

Protein

2.5g

· 5% DV

Fat

20g

· 26% 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 5% · Fat 84%

Cream Sauce Vitamins & Minerals

Vitamins

Vitamin A

180µg · 20% DV

0.18mg · 14% DV

B12

0.3µg · 13% DV

0.5mg · 10% DV

Minerals

Sodium

270mg · 12% DV

Phosphorus

60mg · 9% DV

Calcium

70mg · 7% DV

Iodine

8µg · 5% DV

How Nutritious Is Cream 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

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.

Cream 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 Cream 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 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 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 Cream 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

Cream Sauce Fat Profile

SATURATED

12.5g

MONOUNSATURATED

5.2g

POLYUNSATURATED

0.3g

⚖️

Omega 6:3 ratio 2.6:1

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

Compare Cream Sauce

🥛vs🧴

Cream Sauce vs Hawthorn Vinegar202 kcal more per 100 g

→🥛vs🌯

Cream Sauce vs Tantuni10 kcal more per 100 g

→🥛vs🌯

Cream Sauce vs Chicken Wrap25 kcal more per 100 g

→🥛vs🍫

Cream Sauce vs Protein Bar130 kcal fewer per 100 g

→

Foods Similar to Cream 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 Cream Sauce

What is cream sauce made of?

Cream sauce is typically made by gently heating cream with butter, seasonings, and sometimes garlic, stock, cheese, or flour. Recipes vary: a simple version stays smooth and mild, while additions give it a richer or more savory flavor.

How do you make cream sauce for pasta?

To make cream sauce for pasta, gently cook garlic in butter, add cream, and season with salt and pepper. Simmer briefly without boiling, then toss with cooked pasta; a splash of pasta water helps the sauce cling and stay silky.

What is the difference between cream sauce and Alfredo sauce?

Cream sauce is a broad category, while Alfredo is a particular pasta sauce traditionally made with butter and Parmesan. Many modern Alfredo recipes also use cream, so the names overlap, but a plain cream sauce does not have to contain cheese.

How can you thicken cream sauce?

Simmer cream sauce gently to evaporate some liquid and thicken it naturally. For a quicker fix, stir a little cornstarch into cold water, then whisk the mixture into the sauce and cook briefly; adding dry starch directly can leave lumps.

Why does cream sauce curdle?

Cream sauce can curdle when it boils hard, cooks too long, or meets acidic ingredients at high heat. Keep it at a gentle simmer and stir regularly; add lemon juice or tomatoes gradually near the end rather than cooking them vigorously in the sauce.

Which pasta shapes work best with cream sauce?

Cream sauce works especially well with ridged or broad pasta, such as rigatoni, fettuccine, and penne, because their surfaces hold the sauce. Toss the pasta with the sauce before serving so it coats evenly instead of pooling underneath.

Can you use milk instead of cream in cream sauce?

Yes, milk can replace cream in cream sauce, but the result will be thinner and less rich. Whisk a small amount of flour or cornstarch into cold milk before heating, then cook gently until the sauce reaches the consistency you want.

How long does cream sauce last in the fridge?

Cream sauce usually keeps for 3–4 days in a covered container in the refrigerator. Refrigerate it promptly after cooking, and reheat only the portion you need; discard it if it develops an unusual smell or appearance.

Can you freeze cream sauce?

Yes, cream sauce can be frozen, but it may separate or turn grainy when thawed because its fat and liquid can split. Freeze it in small portions, thaw it in the refrigerator, then whisk gently while reheating to improve the texture.

How do you fix cream sauce that is too salty?

To fix overly salty cream sauce, dilute it with unsalted cream, milk, or stock, adding a little at a time until the flavor is balanced. If it suits the recipe, stirring in more unsalted pasta or vegetables can also spread the salt across the dish.

Have another question about Cream Sauce?

Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.

Scan calories with your camera

Instant AI nutrition analysis

Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 28, 2026