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How Many Calories in Cheese Sauce, Prepared From Recipe?
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Quick reference — common serving sizes
| Amount | Calories | Protein |
|---|---|---|
| 1 oz (28g) | 56 kcal | 2.9g |
| 100g | 197 kcal | 10.3g |
A cheese sauce, prepared from recipe contains 197 calories per 100g. A typical 2 tbsp (30g) provides about 59 calories. Cheese Sauce, Prepared From Recipe is moderate in calories. Accurate tracking starts with weighing portions — a digital kitchen scale removes all the guesswork.
Cheese Sauce, Prepared From Recipe Nutrition Facts
| Nutrient | Per 100g | Per serving (30g) |
|---|---|---|
| Calories | 197 kcal | 59 kcal |
| Protein | 10.3g | 3.1g |
| Carbohydrates | 5.5g | 1.6g |
| of which Sugars | 0.2g | 0.1g |
| Fat | 14.9g | 4.5g |
| of which Saturates | 8.0g | 2.4g |
| Fibre | 0.1g | 0.0g |
| Sodium | 493.0mg | 148mg |
| Potassium | 142.0mg | 43mg |
| Calcium | 311.0mg | 93mg |
| Iron | 0.3mg | 0.1mg |
| Vitamin C | 0.6mg | 0.2mg |
| Vitamin A | 82.0µg | 25µg |
| Selenium | 6.6µg | 2µg |
| Riboflavin (B2) | 0.2mg | 0.1mg |
% of Daily Value (per 100g)
Based on a standard 2,000-calorie reference diet — the same basis used on nutrition labels in the US and UK.
- High in protein (21% DV) — an excellent source
- A good source of fat (19% DV)
- High in calcium (24% DV) — an excellent source
- A good source of selenium (12% DV)
- A good source of riboflavin (B2) (15% DV)
- High in saturated fat (40% DV) — worth weighing against your daily intake if you're watching this specifically
- High in sodium (21% DV) — worth weighing against your daily intake if you're watching this specifically
- Calories: 10% DV
- Protein: 21% DV
- Carbohydrates: 2% DV
- Fibre: 0% DV
- Fat: 19% DV
- Saturated fat: 40% DV
- Sodium: 21% DV
- Potassium: 3% DV
- Calcium: 24% DV
- Iron: 2% DV
- Vitamin C: 1% DV
- Vitamin A: 9% DV
- Selenium: 12% DV
- Riboflavin (B2): 15% DV
Useful for tracking cheese sauce, prepared from recipe
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Have a cat or dog? Check whether cheese sauce, prepared from recipe is safe for your dog or safe for your cat before sharing. Also check the full ingredient breakdown and food safety guide for pregnancy and storage advice. Use a meal prep container set to portion out cheese sauce, prepared from recipe for the week. Tracking supplements too? Check drug and supplement interactions before combining anything new.
Good to know
Check the date and keep refrigerated — most dairy products lose quality quickly once opened, and fat content affects both flavour and how well a product freezes.
Frequently Asked Questions
How many calories in cheese sauce, prepared from recipe per 100g?
Cheese Sauce, Prepared From Recipe contains 197 calories per 100g, based on USDA reference data.
Is cheese sauce, prepared from recipe high in calories?
A 2 tbsp of cheese sauce, prepared from recipe (30g) has around 59 calories — roughly 3% of a 2,000-calorie daily intake.
Is cheese sauce, prepared from recipe good for weight loss?
Cheese Sauce, Prepared From Recipe is fairly calorie-dense at 197 calories per 100g, so portion size matters when losing weight. A 2 tbsp provides about 59 calories.
How much protein is in cheese sauce, prepared from recipe?
Cheese Sauce, Prepared From Recipe contains 10.3g of protein per 100g.
Is cheese sauce, prepared from recipe a good source of fibre?
Cheese Sauce, Prepared From Recipe is relatively low in fibre at 0.1g per 100g, so pairing it with fibre-rich sides (vegetables, whole grains, legumes) can help balance a meal.
How does cheese sauce, prepared from recipe compare to cream, sour, cultured?
Cheese Sauce, Prepared From Recipe has 197 calories per 100g, close to cream, sour, cultured at 198 — 1 calories fewer per 100g. See the full macro breakdown above.
How many servings of cheese sauce, prepared from recipe for 20g of protein?
With 10.3g of protein per 100g, you'd need roughly 194g of cheese sauce, prepared from recipe to reach 20g of protein
Foods with a similar calorie count
Other dairy closest to cheese sauce, prepared from recipe by calories per 100g:
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Cheese Sauce, Prepared From Recipe (this page) | 197 kcal | 10.3g | 5.5g | 14.9g |
| Cream, Sour, Cultured | 198 kcal | 2.4g | 4.6g | 19.4g |
| Egg, Whole, Cooked, Fried | 196 kcal | 13.6g | 0.8g | 14.8g |
| Dessert Topping, Powdered, 1.5 Ounce Prepared with 1/2 Cup Milk | 194 kcal | 3.6g | 17.1g | 12.7g |
| Ice Cream Sandwich, Vanilla, Light, No Sugar Added | 200 kcal | 5.7g | 42.9g | 2.9g |
| Cheese, Cream, Low Fat | 201 kcal | 7.8g | 8.1g | 15.3g |
| Cream, Fluid, Light (coffee Cream or Table Cream) | 191 kcal | 3.0g | 2.8g | 19.1g |
More kit for cheese sauce, prepared from recipe tracking
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Nutrition data: USDA FoodData Central (public domain, CC0 1.0). Values are per 100g unless stated.