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Herbed Béchamel Sauce Calories
Provides calcium and milk protein
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 tablespoon (medium) of Herbed Béchamel Sauce (20 g) has 25 calories. That works out to 124 calories per 100 g. It contains 1.6 g of carbs, 0.6 g of protein, 1.7 g of fat and 0.1 g of fiber. Its glycemic index is 45 (low), so it raises blood sugar slowly.
Herbed Béchamel Sauce Nutrition Facts
Selected: 1 tablespoon (medium) · 20 g
25
KCAL / 20G
Carbs
1.6g
· 1% DV
Protein
0.6g
· 1% DV
Fat
1.7g
· 2% 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 27% · Protein 10% · Fat 63%
Herbed Béchamel Sauce nutrition facts table · 1 tablespoon (medium) (20 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 25 kcal | |
| Total fat | 1.7 g | 2% |
| Saturated fat | 1.05 g | 5% |
| Trans fat | 0.06 g | |
| Sodium | 54 mg | 2% |
| Total carbohydrate | 1.6 g | 1% |
| Fiber | 0.1 g | 0% |
| Protein | 0.6 g | 1% |
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 1 Tablespoon of Herbed Béchamel Sauce?
| Serving | Amount | Calories |
|---|---|---|
| 1 tablespoon (medium) | 20 g | 25 kcal |
| 1 teaspoon (small) | 5 g | 6 kcal |
| 2 tablespoon (double) | 40 g | 50 kcal |
| 0.25 cup (small) | 60 g | 74 kcal |
| 1 serving (medium) | 75 g | 93 kcal |
| 100 g | 100 g | 124 kcal |
| ½ cup (medium) | 120 g | 149 kcal |
| 1 cup (large) | 240 g | 298 kcal |
Calculated from 124 calories per 100 g.
Frequently Asked Questions About Herbed Béchamel Sauce
How do you make Herbed Béchamel Sauce?
Herbed Béchamel Sauce is made by whisking milk into a butter-and-flour roux, then stirring in chopped herbs. Add the milk gradually while whisking to keep the sauce smooth, and mix in delicate fresh herbs near the end of cooking.
What herbs go in Herbed Béchamel Sauce?
Parsley, chives, thyme, and dill all work in Herbed Béchamel Sauce. Choose one or combine a few that complement the dish; finely chop fresh herbs and stir them in toward the end so their flavor stays fresh.
What can you use Herbed Béchamel Sauce for?
Herbed Béchamel Sauce works well in vegetable gratins, baked pasta, lasagna, and creamy casseroles. Spoon it over cauliflower or potatoes before baking, or layer it into a pasta dish for a mild herbal flavor.
How do you keep Herbed Béchamel Sauce from getting lumpy?
To keep Herbed Béchamel Sauce lump-free, whisk milk into the roux gradually rather than pouring it all in at once. Keep whisking as the sauce thickens, paying attention to the edges and bottom of the pan.
What is the difference between Herbed Béchamel Sauce and regular béchamel?
Herbed Béchamel Sauce is regular béchamel flavored with chopped herbs. It uses the same milk, butter, and flour base, but the herbs add a fresh savory note that pairs especially well with vegetables, pasta, and baked dishes.
Can you use Herbed Béchamel Sauce in lasagna?
Yes, Herbed Béchamel Sauce can be used in lasagna in place of plain béchamel. Its herbal flavor suits vegetable or chicken fillings; keep the sauce pourable so it spreads easily between the layers.
Can you make Herbed Béchamel Sauce ahead of time?
Yes, Herbed Béchamel Sauce can be made ahead and refrigerated in a covered container. Press food wrap directly onto the surface to limit a skin forming, then warm it gently while whisking before you use it.
How do you reheat Herbed Béchamel Sauce?
Reheat Herbed Béchamel Sauce gently in a saucepan over low heat, whisking as it warms. If it has thickened in the refrigerator, add a little milk until it reaches a pourable consistency; avoid a hard boil.
Can you freeze Herbed Béchamel Sauce?
Yes, you can freeze Herbed Béchamel Sauce, though it may separate or turn grainy after thawing. Thaw it in the refrigerator, then whisk it over low heat; a small splash of milk can help bring it back together.
How do you make Herbed Béchamel Sauce thicker or thinner?
To thicken Herbed Béchamel Sauce, simmer it gently while stirring until it reaches the texture you want. To thin it, whisk in a little milk at a time; this makes it easier to adjust the sauce without lumps.
Herbed Béchamel Sauce Vitamins & Minerals
Vitamins
B12
0.08µg · 3% DV
B2
0.03mg · 2% DV
Vitamin A
15.8µg · 2% DV
B5
0.08mg · 2% DV
Minerals
Phosphorus
17mg · 2% DV
Sodium
54mg · 2% DV
Calcium
22mg · 2% DV
Iodine
3µg · 2% DV
Potassium ⭐
28mg · 1% DV
Herbed Béchamel Sauce Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Herbed Béchamel Sauce
To burn the 25 calories in 1 tablespoon (medium) (20 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 Herbed Béchamel Sauce?
Herbed Béchamel Sauce starts with the French white sauce of milk thickened with a butter-and-flour roux, then gains savoury freshness from herbs such as parsley, thyme or chives. It is smooth and creamy, with a mild flavour that lets the herbs and the food it accompanies come through.
It is commonly spooned over vegetables, layered into pasta bakes or used in gratins, where it turns golden in the oven. In Turkey, a similar sauce often tops dishes such as baked pasta and cauliflower gratin. Milk gives it calcium and protein, while the roux and butter make it relatively rich. Use a modest amount to bring a creamy finish to vegetable-led meals.
How Nutritious Is Herbed Béchamel 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
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.
Is Herbed Béchamel Sauce Processed?
NOVA 2
Minimally 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 Herbed Béchamel Sauce Contain Allergens?
Contains these allergens:
Which Diets Is Herbed Béchamel 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
Herbed Béchamel Sauce Fat Profile
SATURATED
1.05g
MONOUNSATURATED
0.46g
POLYUNSATURATED
0.06g
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.