2 tablespoon (medium) of Cheese Sauce (30 g) has 66 calories. That works out to 220 calories per 100 g. It contains 2.4 g of carbs, 2.3 g of protein, 5.1 g of fat and 0 g of fiber. Its 270 mg of Sodium covers 12% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.

Cheese Sauce Nutrition Facts

Selected: 100 g

220

KCAL / 100G

Carbs

· 3% DV

Protein

7.5g

· 15% DV

Fat

17g

· 22% DV

Fiber

· 0% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 15% · Protein 14% · Fat 71%

Cheese Sauce Vitamins & Minerals

Vitamins

B12

0.5µg · 21% DV

Vitamin A

180µg · 20% DV

0.25mg · 19% DV

0.5mg · 10% DV

Minerals

Sodium

900mg · 39% DV

Phosphorus

180mg · 26% DV

Calcium

220mg · 22% DV

Selenium

7µg · 13% DV

How Nutritious Is Cheese Sauce?

Nutrient density

Low

25/ 100

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

29/ 100

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.

Cheese Sauce Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Cheese Sauce

To burn the 220 calories in 100 g:

🚶

54min

Walking (5 km/h)

🏃

22min

Running (8 km/h)

🚴

30min

Cycling

🏊

26min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Cheese 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 Cheese Sauce Contain Allergens?

Contains these allergens:

Gluten free

Dairy yes

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Cheese Sauce Good For?

Vegan

— Not suitable

Vegetarian

✓ Suitable

Gluten-Free

— Not suitable

Dairy-Free

— Not suitable

Mediterranean

— Not suitable

Paleo

— Not suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

— Not suitable

Low FODMAP

— Not suitable

Cheese Sauce Fat Profile

SATURATED

10.5g

MONOUNSATURATED

4.5g

POLYUNSATURATED

0.4g

⚖️

Omega 6:3 ratio 6:1

Above the ideal 4:1 (6:1).

Compare Cheese Sauce

🧀vs🧴

Cheese Sauce vs Hawthorn Vinegar202 kcal more per 100 g

→🧀vs🌯

Cheese Sauce vs Tantuni10 kcal more per 100 g

→🧀vs🌯

Cheese Sauce vs Chicken Wrap25 kcal more per 100 g

→🧀vs🍫

Cheese Sauce vs Protein Bar130 kcal fewer per 100 g

→

Foods Similar to Cheese Sauce

🧴

Hawthorn Vinegar

18 kcal

🌯

Tantuni

210 kcal

🌯

Chicken Wrap

195 kcal

🍫

Protein Bar

350 kcal

🥟

Cheese Börek

290 kcal

🧇

Waffle

291 kcal

🍟

French Fries

312 kcal

🥟

Fried Sigara Börek

320 kcal

Frequently Asked Questions About Cheese Sauce

Can cheese sauce split when heated?

Yes. Boiling it hard or heating it for too long can cause the fat to separate and the sauce to become grainy; warm it gently while stirring.

When should I add cheese sauce to pasta?

Add it while the pasta is hot and freshly drained so it coats the pasta more evenly. A small splash of pasta water can help loosen a thick sauce.

How can I thin out cheese sauce?

Stir in a little warm milk, pasta water, or an unsweetened plant drink gradually. Adding liquid in small amounts gives you better control over the consistency.

How long does cheese sauce keep after opening?

Follow the storage instructions and use-by guidance on the package. Keep it covered in the refrigerator after opening, and discard it if it develops mould, an off smell, or an unusual colour.

Can cheese sauce be frozen?

It can be frozen, but it may separate or become watery after thawing. Reheating it slowly and whisking gently may improve the texture, though it may not return fully to its original consistency.

What can I eat with cheese sauce besides pasta?

It works well with baked potatoes, roasted vegetables, chicken dishes, and toasties. Pairing it with vegetables such as broccoli or cauliflower can make the meal more filling and varied.

Is cheese sauce the same as béchamel sauce?

No. Béchamel is a plain white sauce traditionally made with milk, fat, and flour, while cheese sauce includes cheese flavour and commercial versions may contain additional thickeners or other processed ingredients.

Is cheese sauce useful after a workout?

It can add flavour to post-workout carbohydrates such as pasta or potatoes, but it is not a complete recovery food on its own. Include a more substantial protein source, such as chicken, fish, eggs, yoghurt, or legumes, in the meal.

Is ready-made cheese sauce usually high in salt?

Many prepared cheese sauces can contain a notable amount of salt for flavour and shelf life, so check the salt or sodium line on the label. People limiting salt should also consider the other salty foods in the meal.

Can people with lactose intolerance have cheese sauce?

Because it contains dairy, cheese sauce may trigger digestive symptoms in people with lactose intolerance. Check for a clearly labelled lactose-free option and base your choice on your individual tolerance.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: August 24, 2026