Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
Gluten-Free Béchamel Sauce Calories
Gluten-free creamy white sauce
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Gluten-Free Béchamel Sauce (60 g) has 63 calories. That works out to 105 calories per 100 g. It contains 6.1 g of carbs, 1.9 g of protein, 3.5 g of fat and 0.2 g of fiber. Its 0.3 µg of B12 covers 11% of the Daily Value. Its glycemic index is 55 (low), so it raises blood sugar slowly.
Gluten-Free Béchamel Sauce Nutrition Facts
Selected: 1 serving (medium) · 60 g
63
KCAL / 60G
Carbs
6.1g
· 2% DV
Protein
1.9g
· 4% DV
Fat
3.5g
· 4% DV
Fiber
0.2g
· 1% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 38% · Protein 12% · Fat 50%
Gluten-Free Béchamel Sauce nutrition facts table · 1 serving (medium) (60 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 63 kcal | |
| Total fat | 3.5 g | 4% |
| Saturated fat | 2.13 g | 11% |
| Trans fat | 0.11 g | |
| Sodium | 147 mg | 6% |
| Total carbohydrate | 6.1 g | 2% |
| Fiber | 0.2 g | 1% |
| Protein | 1.9 g | 4% |
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.
Log this food in EatBetter
100,000+ people use it
- Get your daily calorie target
- Snap your meal, log it in seconds
- See every vitamin and mineral
📸 Scan the code to get the app free.
How Many Calories in 1 Serving of Gluten-Free Béchamel Sauce?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 60 g | 63 kcal |
| 1 tablespoon (thin) | 15 g | 16 kcal |
| 2 tablespoon (medium) | 30 g | 32 kcal |
| 0.25 cup (medium) | 60 g | 63 kcal |
| 100 g | 100 g | 105 kcal |
| ½ cup (large) | 120 g | 126 kcal |
| 1 serving (large) | 120 g | 126 kcal |
| 1 cup (extra large) | 240 g | 252 kcal |
Calculated from 105 calories per 100 g.
Frequently Asked Questions About Gluten-Free Béchamel Sauce
How do you make gluten-free béchamel sauce from scratch?
Gluten-free béchamel sauce is made by cooking butter with a gluten-free flour blend, then gradually whisking in milk until smooth and thick. Season it with salt and a little nutmeg; keep whisking as it cooks to prevent lumps.
Which flour works best in gluten-free béchamel sauce?
Rice flour or a gluten-free all-purpose flour blend usually works well in gluten-free béchamel sauce. Cornstarch can also thicken it, but mix the starch with cold milk first rather than cooking it directly in butter.
Can you use gluten-free béchamel sauce in lasagna?
Yes, gluten-free béchamel sauce works in lasagna just like a regular white sauce, adding moisture between the layers. Use gluten-free lasagna sheets too if you need the whole dish to be gluten-free.
Why does gluten-free béchamel sauce turn grainy?
Gluten-free béchamel sauce can turn grainy when the flour blend does not hydrate evenly or the sauce gets too hot. Whisk continuously over moderate heat, and strain the finished sauce if small lumps remain.
Does gluten-free béchamel sauce taste different from regular béchamel?
It can taste slightly different, depending on the flour used, but a mild rice-flour blend usually keeps the sauce close to classic béchamel. A strongly flavored flour may change the taste and feel more noticeably.
Can gluten-free béchamel sauce be made dairy-free?
Yes, you can make gluten-free béchamel sauce dairy-free by using an unsweetened plant-based milk and a dairy-free fat instead of butter. That is a different preparation from a sauce that contains milk, so choose ingredients accordingly.
Can gluten-free béchamel sauce be frozen?
Yes, gluten-free béchamel sauce can be frozen, although it may separate or become slightly grainy after thawing. Defrost it in the refrigerator and reheat gently while whisking; add a splash of milk if it is too thick.
How do you reheat gluten-free béchamel sauce without it getting too thick?
Reheat gluten-free béchamel sauce gently in a saucepan over low heat, whisking as it warms. Stir in a little milk until it reaches the consistency you want, because the sauce thickens as it cools.
Can gluten-free béchamel sauce be used for cauliflower cheese?
Yes, gluten-free béchamel sauce makes a good base for cauliflower cheese. Pour it over cooked, well-drained cauliflower, add cheese if desired, and bake until the top is bubbling and browned.
Does gluten-free béchamel sauce need xanthan gum?
No, gluten-free béchamel sauce usually does not need xanthan gum. Its thickness comes from the flour or starch and the cooking process; adding xanthan gum can make the sauce gummy rather than creamy.
Gluten-Free Béchamel Sauce Vitamins & Minerals
Vitamins
B12
0.25µg · 10% DV
B2
0.09mg · 7% DV
B5
0.21mg · 4% DV
Vitamin A
31.2µg · 3% DV
Minerals
Phosphorus
53mg · 8% DV
Iodine
11µg · 7% DV
Calcium
66mg · 7% DV
Sodium
147mg · 6% DV
Potassium ⭐
87mg · 3% DV
Gluten-Free Béchamel Sauce Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Gluten-Free Béchamel Sauce
To burn the 63 calories in 1 serving (medium) (60 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 Gluten-Free Béchamel Sauce?
Gluten-Free Béchamel Sauce is a smooth white sauce made with milk and butter, thickened with a gluten-free flour or starch instead of wheat flour. Recipes vary, but it is meant to have the same creamy consistency as classic béchamel.
It is commonly spooned over vegetables, pasta bakes and gratins before they go into the oven, or used as a layer in dishes such as lasagne. The sauce contributes some protein, but is mainly a source of carbohydrates and fat; it contains 105 calories per 100 g. For a lighter meal, use a modest layer and pair it with plenty of vegetables. A little black pepper or nutmeg complements its mild, creamy flavour.
How Nutritious Is Gluten-Free Béchamel Sauce?
Nutrient density
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.
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 Gluten-Free Béchamel 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 Gluten-Free Béchamel Sauce Contain Allergens?
Contains these allergens:
Which Diets Is Gluten-Free Béchamel Sauce Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Gluten-Free Béchamel Sauce Fat Profile
SATURATED
2.13g
MONOUNSATURATED
0.9g
POLYUNSATURATED
0.15g
Omega 6:3 ratio 5.5:1
Above the ideal 4:1 (5.5:1).
Compare Gluten-Free Béchamel Sauce
Foods Similar to Gluten-Free Béchamel Sauce
Have another question about Gluten-Free Béchamel 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.