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Creamy Cheddar Cheese Sauce Calories
Source of calcium and protein
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 tablespoon (medium) of Creamy Cheddar Cheese Sauce (30 g) has 50 calories. That works out to 168 calories per 100 g. It contains 2.1 g of carbs, 2.5 g of protein, 3.5 g of fat and 0.1 g of fiber. Its 0.2 µg of B12 covers 9% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Creamy Cheddar Cheese Sauce Nutrition Facts
Selected: 2 tablespoon (medium) · 30 g
50
KCAL / 30G
Carbs
2.1g
· 1% DV
Protein
2.5g
· 5% DV
Fat
3.5g
· 4% 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 17% · Protein 20% · Fat 63%
Creamy Cheddar Cheese Sauce nutrition facts table · 2 tablespoon (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 50 kcal | |
| Total fat | 3.5 g | 4% |
| Saturated fat | 2.11 g | 11% |
| Trans fat | 0.1 g | |
| Sodium | 176 mg | 8% |
| Total carbohydrate | 2.1 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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How Many Calories in 2 Tablespoons of Creamy Cheddar Cheese Sauce?
| Serving | Amount | Calories |
|---|---|---|
| 2 tablespoon (medium) | 30 g | 50 kcal |
| 1 teaspoon (small) | 5 g | 8 kcal |
| 1 tablespoon (small) | 15 g | 25 kcal |
| 3 tablespoon (large) | 45 g | 76 kcal |
| 0.25 cup (small) | 60 g | 101 kcal |
| 1 serving (medium) | 90 g | 151 kcal |
| 100 g | 100 g | 168 kcal |
| ½ cup (medium) | 120 g | 202 kcal |
| 1 cup (large) | 240 g | 403 kcal |
Calculated from 168 calories per 100 g.
Frequently Asked Questions About Creamy Cheddar Cheese Sauce
What is in creamy cheddar cheese sauce?
Creamy cheddar cheese sauce usually contains cheddar, milk or cream, and a thickener such as flour or starch; some versions also use butter. The exact ingredients vary by recipe, so check the product label if you need to avoid a particular ingredient.
How do you make creamy cheddar cheese sauce smooth?
To make creamy cheddar cheese sauce smooth, melt the cheese gradually into a warm milk-based sauce over low heat. Shred the cheddar finely and stir continuously; adding cheese to a rapidly boiling liquid can make the sauce grainy or separate.
Can creamy cheddar cheese sauce be used for mac and cheese?
Yes, creamy cheddar cheese sauce works for mac and cheese. Stir it into freshly cooked, drained pasta while both are warm, and loosen it with a splash of milk or pasta water if the sauce feels too thick.
What can you serve with creamy cheddar cheese sauce?
Creamy cheddar cheese sauce pairs well with fries, baked potatoes, steamed broccoli, cauliflower, and burgers. For a snack, serve it warm with tortilla chips or soft pretzels as a dip.
Can creamy cheddar cheese sauce go on nachos?
Yes, creamy cheddar cheese sauce is a popular topping for nachos. Warm it gently and pour it over the chips just before serving, then add toppings such as salsa, jalapeños, beans, or fresh cilantro.
Why does creamy cheddar cheese sauce separate?
Creamy cheddar cheese sauce usually separates when it gets too hot or boils after the cheese is added. Keep the heat low and stir steadily; if it begins to split, remove it from the heat and whisk in a little warm milk.
How do you thicken creamy cheddar cheese sauce?
Simmer creamy cheddar cheese sauce gently while stirring to reduce excess liquid. If it still needs thickening, whisk a small amount of flour or cornstarch into cold milk first, then stir that mixture into the sauce and cook until smooth.
How should you reheat creamy cheddar cheese sauce?
Reheat creamy cheddar cheese sauce slowly on the stovetop over low heat, stirring often. For a microwave, use short bursts and stir between them. A little milk can help restore a pourable texture without overheating the cheese.
How long does creamy cheddar cheese sauce last in the fridge?
Creamy cheddar cheese sauce generally keeps for 3–4 days in a covered container in the refrigerator. Refrigerate it promptly after serving, and reheat only the amount you plan to use rather than repeatedly warming the whole batch.
Can you freeze creamy cheddar cheese sauce?
Yes, you can freeze creamy cheddar cheese sauce, but its texture may become grainy or separate after thawing. Freeze it in an airtight container, thaw it in the refrigerator, then warm it gently while whisking to bring it back together.
Creamy Cheddar Cheese Sauce Vitamins & Minerals
Vitamins
B12
0.22µg · 9% DV
B2
0.07mg · 5% DV
Vitamin A
30.6µg · 3% DV
B5
0.09mg · 2% DV
Minerals
Sodium
176mg · 8% DV
Phosphorus
52mg · 7% DV
Calcium
73mg · 7% DV
Selenium
2.94µg · 5% DV
Potassium ⭐
41mg · 1% DV
Creamy Cheddar Cheese Sauce Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Creamy Cheddar Cheese Sauce
To burn the 50 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.
What is Creamy Cheddar Cheese Sauce?
Creamy Cheddar Cheese Sauce is a smooth, pourable sauce made by melting cheddar into milk or cream; homemade versions may use flour to thicken it. Cheddar originated in England, while the sauce is now a familiar convenience product in many countries as well as a simple home preparation.
Its tangy, savoury cheese flavour and velvety texture work well over fries, baked potatoes, burgers, nachos or pasta. In the UK and elsewhere, it is often served as a topping or dip, while in other places it may be part of comfort-food dishes such as macaroni and cheese. It provides protein and calcium, with 8.2 g of protein per 100 g, but little fibre. Use a modest spoonful and pair it with vegetables or a plain baked potato for a less rich meal.
How Nutritious Is Creamy Cheddar Cheese Sauce?
Nutrient density
Medium
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
Medium
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 Creamy Cheddar 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 Creamy Cheddar Cheese Sauce Contain Allergens?
Contains these allergens:
Which Diets Is Creamy Cheddar Cheese 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
— Not suitable
Low FODMAP
— Not suitable
Creamy Cheddar Cheese Sauce Fat Profile
SATURATED
2.11g
MONOUNSATURATED
0.95g
POLYUNSATURATED
0.13g
Omega 6:3 ratio 3.3:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.