Dairy And Eggs • Deep Nutrition Analytics
Cheese sauce, prepared from recipe
Cheese sauce, prepared from recipe is a dairy and eggs providing 197 kcal per 100g serving, primarily fueled by fat (14.9g) for energy-dense lipids that support nutrient and fat-soluble vitamin absorption. It serves as a rich source of Calcium, offering 24% of your recommended daily allowance (311 mg). Despite a higher energy concentration (2 kcal/g), it delivers substantial micronutrient density to support nutrient-dense meal planning.
- Protein
- 10.3 g
- Carbohydrates
- 5.5 g
- Fat
- 14.9 g
- Fiber
- 0.1 g
Lipid & Energy Density Profile
Cheese sauce, prepared from recipe is an energy-rich food packing 14.9g of total lipids (68% of calories). It provides sustained satiety and aids in the biological absorption of fat-soluble vitamins (A, D, E, and K).
Nutritional Highlights & Outliers
Bone Density Support
Supplies 311 mg of calcium (24% DV), reinforcing skeletal integrity, dental strength, and vascular signaling.
Nutrient Density Payload
Contains 4 essential micronutrients meeting or exceeding 15% of your daily reference value per 100g.
Serving calculator
Complete Nutrition Profile (per 100 g)
Macronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Total Sugars | 0.2 g |
| Energy | 197 kcal |
| Energy | 824 kJ |
| Total lipid (fat) | 14.9 g |
| Carbohydrate, by difference | 5.5 g |
| Protein | 10.3 g |
| Fiber, total dietary | 0.1 g |
Micronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Calcium | 311 mg |
| Sodium | 493 mg |
| Phosphorus | 229 mg |
| Vitamin B12 | 0.3 µg |
| Selenium | 6.6 µg |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin E (alpha-tocopherol) | 0.1 mg |
| Vitamin D (D2 + D3), International Units | 41 IU |
| Vitamin A, IU | 310 IU |
| Vitamin A, RAE | 82 µg |
| Vitamin D3 (cholecalciferol) | 1 µg |
| Vitamin D (D2 + D3) | 1 µg |
| Vitamin K (phylloquinone) | 0.9 µg |
| Vitamin B-6 | 0 mg |
| Vitamin B-12 | 0.3 µg |
| Vitamin C, total ascorbic acid | 0.6 mg |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Calcium, Ca | 311 mg |
| Potassium, K | 142 mg |
| Zinc, Zn | 1.3 mg |
| Iron, Fe | 0.3 mg |
| Magnesium, Mg | 19 mg |
| Phosphorus, P | 229 mg |
| Sodium, Na | 493 mg |
| Copper, Cu | 0 mg |
| Manganese, Mn | 0 mg |
| Selenium, Se | 6.6 µg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| Sucrose | 0.1 g |
| Maltose | 0.1 g |
| Lactose | 0.1 g |
| Folic acid | 2 µg |
| Folate, food | 8 µg |
| Choline, total | 5.1 mg |
| Folate, DFE | 11 µg |
| Retinol | 80 µg |
| Carotene, beta | 26 µg |
| Fatty acids, total monounsaturated | 4.7 g |
| Fatty acids, total polyunsaturated | 1.4 g |
| Water | 66.9 g |
| Niacin | 0.2 mg |
| Pantothenic acid | 0.2 mg |
| SFA 4:0 | 0.4 g |
| SFA 6:0 | 0.2 g |
| SFA 10:0 | 0.2 g |
| SFA 16:0 | 4 g |
| SFA 18:0 | 1.7 g |
| MUFA 18:1 | 4.4 g |
| PUFA 18:2 | 1.2 g |
| PUFA 18:3 | 0.2 g |
| Isoleucine | 0.6 g |
| Leucine | 0.9 g |
| Lysine | 0.8 g |
| Cystine | 0.1 g |
| Valine | 0.6 g |
| Arginine | 0.4 g |
| Histidine | 0.3 g |
| Aspartic acid | 0.6 g |
| Serine | 0.5 g |
| Ash | 2.4 g |
| Thiamin | 0 mg |
| Riboflavin | 0.2 mg |
| Phytosterols | 11 mg |
| Tryptophan | 0.1 g |
| Threonine | 0.4 g |
| Methionine | 0.2 g |
| Phenylalanine | 0.5 g |
| Tyrosine | 0.5 g |
| Alanine | 0.3 g |
| Glutamic acid | 2.2 g |
| Glycine | 0.2 g |
| Proline | 1 g |
| MUFA 16:1 | 0.4 g |
| Cholesterol | 38 mg |
| Fatty acids, total saturated | 8 g |
| SFA 8:0 | 0.1 g |
| SFA 12:0 | 0.2 g |
| SFA 14:0 | 1.2 g |
| Folate, total | 10 µg |
Common serving sizes
- tbsp30 g
- cup243 g
Compare Cheese sauce, prepared from recipe with Category Peers
Cheese sauce, prepared from recipe vs Egg, whole, cooked, fried
Compared to Egg, whole, cooked, fried, Cheese sauce, prepared from recipe has 24% less protein and 0% higher calories per 100g.
Cheese sauce, prepared from recipe vs Cream, sour, full fat
Compared to Cream, sour, full fat, Cheese sauce, prepared from recipe has 236% more protein and 1% higher calories per 100g.
Frequently Asked Questions
How many calories are in Cheese sauce, prepared from recipe?
A standard 100-gram serving of Cheese sauce, prepared from recipe contains 197 calories (824 kJ), alongside 10.3g of protein, 5.5g of carbohydrates, and 14.9g of fat.
In common serving sizes:- 30g (tbsp): ~59 kcal
- 243g (cup): ~479 kcal
Is Cheese sauce, prepared from recipe suitable for a keto or low-carb diet?
Yes, in moderation. Cheese sauce, prepared from recipe contains 5.4g of net carbs per 100g (5.5g carbs minus 0.1g fiber). It fits comfortably into standard low-carb meal plans and can be included in ketogenic diets when portion sizes are measured carefully.
What are the main vitamins and minerals found in Cheese sauce, prepared from recipe?
According to MicroNutritious deep analytics of USDA laboratory data, the most significant micronutrients in a 100g serving of Cheese sauce, prepared from recipe are:
- Calcium: 311 mg (24% of your daily value)
- Sodium: 493 mg (21% of your daily value)
- Phosphorus: 229 mg (18% of your daily value)
Values are standardized against FDA Daily Values for a 2,000 calorie diet.
Data source: USDA FoodData Central, SR Legacy (FDC ID 172200).