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Mustard béchamel sauce Calories
Creamy mustard sauce with calcium and protein
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 tablespoon (medium) of Mustard béchamel sauce (30 g) has 34 calories. That works out to 112 calories per 100 g. It contains 2.2 g of carbs, 0.9 g of protein, 2.3 g of fat and 0.1 g of fiber. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Mustard béchamel sauce Nutrition Facts
Selected: 2 tablespoon (medium) · 30 g
34
KCAL / 30G
Carbs
2.2g
· 1% DV
Protein
0.9g
· 2% DV
Fat
2.3g
· 3% 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 11% · Fat 62%
Mustard béchamel sauce nutrition facts table · 2 tablespoon (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 34 kcal | |
| Total fat | 2.3 g | 3% |
| Saturated fat | 1.37 g | 7% |
| Trans fat | 0.07 g | |
| Sodium | 117 mg | 5% |
| Total carbohydrate | 2.2 g | 1% |
| Fiber | 0.1 g | 0% |
| Protein | 0.9 g | 2% |
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 Mustard béchamel sauce?
| Serving | Amount | Calories |
|---|---|---|
| 2 tablespoon (medium) | 30 g | 34 kcal |
| 1 tablespoon (small) | 15 g | 17 kcal |
| 3 tablespoon (large) | 45 g | 50 kcal |
| 4 tablespoon (extra large) | 60 g | 67 kcal |
| 0.25 cup (quarter) | 60 g | 67 kcal |
| 1 serving (medium) | 75 g | 84 kcal |
| 100 g | 100 g | 112 kcal |
| ½ cup (half) | 120 g | 134 kcal |
| 1 cup (whole) | 240 g | 269 kcal |
Calculated from 112 calories per 100 g.
Frequently Asked Questions About Mustard béchamel sauce
What is mustard béchamel sauce made of?
Mustard béchamel sauce is made by whisking milk into a butter-and-flour roux, then stirring in mustard and seasoning. The roux thickens the milk into a smooth white sauce, while mustard adds a sharp, savory note.
How do you make mustard béchamel sauce from scratch?
To make mustard béchamel sauce, cook butter and flour together briefly, then gradually whisk in milk until smooth and thick. Stir in mustard near the end, season to taste, and keep whisking so the sauce does not catch or form lumps.
What can you serve with mustard béchamel sauce?
Mustard béchamel sauce goes well with baked chicken, white fish, pasta, and vegetables such as cauliflower or broccoli. Use it as a topping for a gratin, or spoon a little over cooked vegetables for a savory finish.
Can you use mustard béchamel sauce in macaroni and cheese?
Yes, mustard béchamel sauce works in macaroni and cheese. Its mustard flavor cuts through the richness of the cheese sauce; stir it into cooked pasta, add cheese to taste, and bake if you want a browned top.
Which mustard is best for mustard béchamel sauce?
Dijon mustard is a good choice for mustard béchamel sauce because it blends smoothly and has a balanced tang. Whole-grain mustard adds visible seeds and texture; taste as you go, since different mustards vary in saltiness and strength.
Why is my mustard béchamel sauce lumpy?
Mustard béchamel sauce usually turns lumpy when milk is added too quickly or the mixture is not whisked enough. Whisk vigorously over low heat; if lumps remain, blend the sauce briefly or pass it through a fine sieve.
Can you freeze mustard béchamel sauce?
Yes, mustard béchamel sauce can be frozen, although it may separate or become grainy when thawed. Freeze it in a sealed container, thaw it in the refrigerator, then reheat gently while whisking and add a little milk if needed.
How long does mustard béchamel sauce keep in the fridge?
Mustard béchamel sauce keeps for about 3–4 days in a covered container in the refrigerator. Refrigerate it promptly after cooking, and discard it if it develops an unusual smell, appearance, or texture.
Can you reheat mustard béchamel sauce?
Yes, reheat mustard béchamel sauce gently in a saucepan over low heat, stirring often. It thickens as it cools, so whisk in a splash of milk until it reaches the consistency you want; avoid bringing it to a rapid boil.
What can I use instead of mustard béchamel sauce in a gratin?
Plain béchamel sauce is the closest substitute for mustard béchamel sauce in a gratin. It keeps the same creamy texture but lacks the mustard’s tang, so you can stir a little mustard into the replacement if you have it.
Mustard béchamel sauce Vitamins & Minerals
Vitamins
B12
0.1µg · 4% DV
B2
0.05mg · 4% DV
Vitamin A
20.4µg · 2% DV
B5
0.1mg · 2% DV
Minerals
Sodium
117mg · 5% DV
Phosphorus
25mg · 4% DV
Calcium
31mg · 3% DV
Iodine
3.9µg · 3% DV
Potassium ⭐
42mg · 1% DV
Mustard béchamel sauce Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Mustard béchamel sauce
To burn the 34 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 Mustard béchamel sauce?
Mustard béchamel sauce combines mustard with béchamel, the French white sauce made by thickening milk with a butter-and-flour roux. The mustard gives the mild base a sharper, more savoury edge, and the amount used can vary from recipe to recipe.
Its smooth, creamy texture works well in vegetable gratins, lasagne, or alongside chicken and fish. In Turkey, you might serve it over baked cauliflower or broccoli, or fold it into a pasta bake. It provides some protein but little fibre; at 112 kcal per 100 g, it is best treated as a rich finishing sauce rather than a main source of nourishment. For a lighter version, use a modest spoonful and pair it with plenty of vegetables.
How Nutritious Is Mustard 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 Mustard 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 Mustard béchamel sauce Contain Allergens?
Contains these allergens:
Which Diets Is Mustard 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
Mustard béchamel sauce Fat Profile
SATURATED
1.37g
MONOUNSATURATED
0.58g
POLYUNSATURATED
0.15g
Omega 6:3 ratio 6.5:1
Above the ideal 4:1 (6.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.