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Milk Sauce (Baked) Calories
Calcium and protein source, baked milk-based sauce
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
½ cup (medium) of Milk Sauce (Baked) (120 g) has 132 calories. That works out to 110 calories per 100 g. It contains 10.2 g of carbs, 5 g of protein, 7.2 g of fat and 0 g of fiber. Its 0.6 µg of B12 covers 25% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Milk Sauce (Baked) Nutrition Facts
Selected: ½ cup (medium) · 120 g
132
KCAL / 120G
Carbs
10.2g
· 4% DV
Protein
5g
· 10% DV
Fat
7.2g
· 9% 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 32% · Protein 16% · Fat 52%
Milk Sauce (Baked) nutrition facts table · ½ cup (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 132 kcal | |
| Total fat | 7.2 g | 9% |
| Saturated fat | 4.44 g | 22% |
| Trans fat | 0.1 g | |
| Sodium | 252 mg | 11% |
| Total carbohydrate | 10.2 g | 4% |
| Fiber | 0 g | 0% |
| Protein | 5 g | 10% |
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 ½ Cup of Milk Sauce (Baked)?
| Serving | Amount | Calories |
|---|---|---|
| ½ cup (medium) | 120 g | 132 kcal |
| 2 tablespoon (small) | 30 g | 33 kcal |
| 0.25 cup (small) | 60 g | 66 kcal |
| 1 piece (small) | 80 g | 88 kcal |
| 100 g | 100 g | 110 kcal |
| 1 serving (medium) | 100 g | 110 kcal |
| 1 piece (large) | 150 g | 165 kcal |
| 1 cup (large) | 240 g | 264 kcal |
Calculated from 110 calories per 100 g.
Frequently Asked Questions About Milk Sauce (Baked)
What is baked milk sauce?
Baked milk sauce is a milk-based sauce that is cooked in the oven or baked over a dish until heated through and sometimes browned. Recipes vary, but it is generally thickened and used to add a creamy texture to savory baked foods.
How do you make baked milk sauce smooth?
To make baked milk sauce smooth, whisk the milk gradually into the thickening mixture rather than pouring it in all at once. Stir before baking, and strain the sauce if a few lumps remain; vigorous whisking can usually smooth out minor lumps.
Can you use baked milk sauce in lasagna?
Yes, baked milk sauce can be used in lasagna as a creamy layer. Spread it evenly between the pasta and fillings, and keep it loose enough to cover the layers without making the finished dish heavy or dry.
Why does baked milk sauce separate in the oven?
Baked milk sauce can separate if it is exposed to very high heat or baked for too long, causing the milk and fat to split. Bake it gently and avoid prolonged cooking; whisking in a little warm milk may help restore its texture.
How do you stop baked milk sauce from forming a skin?
Cover baked milk sauce with parchment or food wrap pressed directly onto its surface while it cools. This limits contact with air, which dries the top into a skin; remove the cover when you are ready to use or reheat it.
What can you serve with baked milk sauce?
Baked milk sauce goes well with roasted or steamed vegetables, pasta, and baked chicken. Use it as a topping or a creamy layer in a casserole, and add it near the end if the dish needs only a short time in the oven.
Can baked milk sauce be made ahead?
Yes, you can prepare baked milk sauce ahead and refrigerate it in a covered container. When ready to use, reheat it gently while whisking; add a splash of milk if it has thickened during chilling.
Can you freeze baked milk sauce?
Yes, baked milk sauce can be frozen, though its texture may turn grainy or separate after thawing. Freeze it in portions, thaw it in the refrigerator, then reheat gently while whisking to bring the sauce back together as much as possible.
How do you thicken baked milk sauce without lumps?
Mix a little flour or cornstarch with cold milk until smooth, then whisk that slurry into the baked milk sauce. Heat it gently while stirring until it thickens; adding dry thickener directly to hot sauce is likely to create lumps.
Can baked milk sauce be reheated in the microwave?
Yes, baked milk sauce can be reheated in the microwave. Use short intervals and stir between them so it heats evenly; if it becomes too thick, whisk in a small amount of milk before continuing.
Milk Sauce (Baked) Vitamins & Minerals
Vitamins
B12
0.6µg · 25% DV
B2
0.22mg · 17% DV
B5
0.48mg · 10% DV
Biotin
2.4µg · 8% DV
Minerals
Calcium
168mg · 17% DV
Phosphorus
114mg · 16% DV
Iodine
18µg · 12% DV
Sodium
252mg · 11% DV
Potassium ⭐
144mg · 4% DV
Milk Sauce (Baked) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Milk Sauce (Baked)
To burn the 132 calories in ½ cup (medium) (120 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 Sauce (Baked)?
Baked milk sauce is a milk-based sauce thickened on the stove, commonly with flour or starch and a little fat, then finished in the oven. It is usually part of a larger baked dish rather than served on its own, coating ingredients or sitting between layers.
Its flavour is mild and creamy; baking can leave the top lightly browned and the sauce more set. It works well in vegetable bakes, pasta dishes and gratins, whether made at home or served as comfort food. The milk contributes protein, with 4.2 g per 100 g. For a lighter dish, use a modest amount of fat and spread a thin layer over vegetables rather than covering the whole dish heavily.
How Nutritious Is Milk Sauce (Baked)?
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 Milk Sauce (Baked) 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 Sauce (Baked) Contain Allergens?
Contains these allergens:
Which Diets Is Milk Sauce (Baked) 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
Milk Sauce (Baked) Fat Profile
SATURATED
4.44g
MONOUNSATURATED
1.92g
POLYUNSATURATED
0.12g
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.