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Milk protein sauce Calories
Protein-rich milk-based sauce
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 tablespoon (medium) of Milk protein sauce (30 g) has 26 calories. That works out to 85 calories per 100 g. It contains 1.8 g of carbs, 3.6 g of protein, 0.5 g of fat and 0 g of fiber. Its 0.1 µg of B12 covers 6% of the Daily Value. Its glycemic index is 28 (low), so it raises blood sugar slowly.
Milk protein sauce Nutrition Facts
Selected: 2 tablespoon (medium) · 30 g
26
KCAL / 30G
Carbs
1.8g
· 1% DV
Protein
3.6g
· 7% DV
Fat
0.5g
· 1% DV
Fiber
0g
· 0% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 28% · Protein 55% · Fat 17%
Milk protein sauce nutrition facts table · 2 tablespoon (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 26 kcal | |
| Total fat | 0.5 g | 1% |
| Saturated fat | 0.26 g | 1% |
| Trans fat | 0.01 g | |
| Sodium | 29 mg | 1% |
| Total carbohydrate | 1.8 g | 1% |
| Fiber | 0 g | 0% |
| Protein | 3.6 g | 7% |
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 Milk protein sauce?
| Serving | Amount | Calories |
|---|---|---|
| 2 tablespoon (medium) | 30 g | 26 kcal |
| 1 tablespoon (thin) | 15 g | 13 kcal |
| 3 tablespoon (thick) | 45 g | 38 kcal |
| 1 serving (medium) | 50 g | 43 kcal |
| 0.25 cup (small) | 60 g | 51 kcal |
| 100 g | 100 g | 85 kcal |
| 1 serving (large) | 100 g | 85 kcal |
| ½ cup (large) | 120 g | 102 kcal |
Calculated from 85 calories per 100 g.
Frequently Asked Questions About Milk protein sauce
What does milk protein sauce taste like?
Milk protein sauce usually tastes creamy and mildly savoury, though the seasonings and protein ingredient shape the flavour. Plain versions work with herbs, pepper or garlic; flavoured protein ingredients can make the sauce sweet or noticeably different.
Can you put milk protein sauce on pasta?
Yes, milk protein sauce can coat pasta, especially when added near the end of cooking. Toss it with hot pasta over low heat and loosen it with a splash of pasta water or milk if it becomes too thick.
Can you make milk protein sauce without protein powder?
Yes, milk protein sauce can be made without protein powder by using a naturally protein-rich milk ingredient, such as strained yogurt or cottage cheese, blended until smooth. Add it gently to warm sauce rather than boiling it.
How do you thicken milk protein sauce?
Thicken milk protein sauce by simmering it gently or stirring in a small amount of a starch slurry. Avoid prolonged high heat, which can make milk proteins grainy; let the sauce stand briefly to see how much it thickens as it cools.
Why does milk protein sauce turn grainy?
Milk protein sauce can turn grainy when heated too fast, boiled, or mixed with protein powder directly in hot liquid. Whisk the protein ingredient with cool milk first, then warm the sauce slowly while stirring.
What seasonings go well in milk protein sauce?
Garlic, black pepper, paprika, mustard and fresh herbs all pair well with milk protein sauce in savoury dishes. Add seasonings gradually and taste as you go, since an unflavoured base can take strong flavours easily.
What foods go well with milk protein sauce?
Milk protein sauce pairs well with pasta, roasted vegetables, potatoes, chicken and fish. For a smoother coating, warm the sauce separately and stir it into the finished dish just before serving rather than baking it for a long time.
How long does milk protein sauce keep in the fridge?
Keep milk protein sauce covered in the refrigerator and use it within a few days. Discard it if it has been left out for an extended time or develops an unusual smell, appearance or texture.
Can you reheat milk protein sauce?
Yes, reheat milk protein sauce gently in a saucepan over low heat, stirring often. Do not let it boil; add a little milk if it has thickened, and stop heating once it is hot throughout.
Can milk protein sauce be frozen?
Milk protein sauce can be frozen, but thawing may leave it separated or grainy because of its dairy proteins. Freeze small portions, thaw them in the refrigerator, then whisk while reheating gently; a little milk may help restore the texture.
Milk protein sauce Vitamins & Minerals
Vitamins
B12
0.14µg · 6% DV
B2
0.07mg · 5% DV
Biotin
0.63µg · 2% DV
B5
0.11mg · 2% DV
Minerals
Phosphorus
41mg · 6% DV
Calcium
44mg · 4% DV
Selenium
2.25µg · 4% DV
Iodine
6µg · 4% DV
Potassium ⭐
56mg · 2% DV
Sodium
29mg · 1% DV
Milk protein sauce Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Milk protein sauce
To burn the 26 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 Milk protein sauce?
Milk protein sauce is a milk-based, protein-rich sauce made for adding a creamy texture and mild dairy flavour to meals. It is best thought of as a convenient prepared sauce rather than a traditional dish tied to one particular cuisine.
Its smooth consistency works well spooned over vegetables, pasta or chicken, or stirred into a meal as it comes together. In Turkey, it can also be used to add a creamy finish to everyday home cooking, though it is not a classic local staple. With 12 g of protein per 100 g, it brings more protein than many ordinary sauces; use a modest spoonful alongside vegetables or a simply cooked main for a balanced plate.
How Nutritious Is Milk protein sauce?
Nutrient density
High
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 Milk protein 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 Milk protein sauce Contain Allergens?
Contains these allergens:
Which Diets Is Milk protein 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
Milk protein sauce Fat Profile
SATURATED
0.26g
MONOUNSATURATED
0.12g
POLYUNSATURATED
0.02g
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Nutrition data compiled from USDA FoodData Central and scientific sources.