1 serving (100 grams) contains 120 calories, 3.0 grams of protein, 8.0 grams of fat, and 10.0 grams of carbohydrates.
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Nutrition Information
Calories |
285.7 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 19.0 g | 24% | |
| Saturated Fat | 11.9 g | 59% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 47.6 mg | 15% | |
| Sodium | 714.3 mg | 31% | |
| Total Carbohydrates | 23.8 g | 8% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 7.1 g | ||
| protein | 7.1 g | 14% | |
| Vitamin D | 47.6 mcg | 238% | |
| Calcium | 238.1 mg | 18% | |
| Iron | 0.5 mg | 2% | |
| Potassium | 119.0 mg | 2% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Bechamel
Béchamel, commonly known as white sauce, is a classic French sauce made traditionally using butter, flour, and milk. It originated in 17th century France and is used both as a base for other sauces (e.g., Mornay) and a staple in various cuisines, including Italian and Greek dishes like lasagna or moussaka. Nutritionally, Béchamel is relatively caloric at 120 calories per 100g serving, offering a modest amount of protein (3g). It contains vitamin D (20 IU) and decent levels of calcium (100mg), but it is high in fat (8g) and carbohydrates (10g), making it energy-dense and rich in dairy-derived nutrients.
Health Benefits
- Supports bone health due to its calcium content (100mg per serving).
- Provides vitamin D (20 IU per serving), which aids in calcium absorption and immunity.
- Offers essential energy from carbohydrates (10g per serving), beneficial for active individuals.
Dietary Considerations
Selection and Storage
Store Béchamel in an airtight container in the refrigerator for up to 3 days. Reheat gently over low heat, stirring continuously to prevent clumping or burning.
Common Questions About Bechamel Nutrition
Is Bechamel sauce high in protein?
Bechamel sauce contains 3 grams of protein per 1/4 cup serving. While it does provide some protein from the milk used in its preparation, it is not considered a high-protein food overall.
Can I eat Bechamel sauce on a keto diet?
Traditional Bechamel sauce is not typically keto-friendly because it contains 10 grams of carbohydrates per 1/4 cup serving, primarily from the flour used as a thickener. However, you can make keto-adapted versions using alternative thickeners like almond flour or xanthan gum.
Is Bechamel sauce healthy or should I be concerned about it?
Bechamel sauce can fit into a balanced diet when consumed in moderation. It provides 120 calories, 8 grams of fat, and 300 mg of sodium per 1/4 cup, so intake should be mindful, especially for those monitoring calorie or sodium consumption. Using ingredients like whole milk or unsalted butter can help improve its nutritional profile.
What is the recommended serving size for Bechamel sauce?
A typical serving size for Bechamel sauce is 1/4 cup (approximately 60 grams). This amount is generally used as a base or topping for dishes like lasagna or moussaka. Adjust portion sizes based on your dish and dietary needs.
How does Bechamel sauce compare to Alfredo sauce?
Bechamel sauce is milk-based, thickened with a roux of flour and butter, making it lighter in fat and calories (120 calories per 1/4 cup). In contrast, Alfredo sauce is cream-based and enriched with butter and Parmesan cheese, resulting in a richer taste but significantly higher fat and calorie content.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
