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Béchamel sauce nutrition: calories, carbs, GI, protein, fiber, fats

Sauce, homemade, white, thin
*all the values are displayed for the amount of 100 grams

Important nutritional characteristics for Béchamel sauce

Béchamel sauce
Calories ⓘ Calories per 100-gram serving 105
Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols 7.3 grams
Serving Size ⓘ Serving sizes are taken from FDA's Reference Amounts Customarily Consumed (RACCs) 0.5 cup (125 grams)
Acidity (Based on PRAL) ⓘ PRAL (Potential renal acid load) is calculated using a formula. On the PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower the negative value, the higher the alkalinity of the food. 0 is neutral. 0.1 (acidic)
TOP 18% Calcium ⓘHigher in Calcium content than 82% of foods
TOP 28% Retinol ⓘHigher in Retinol content than 72% of foods
TOP 30% Vitamin A RAE ⓘHigher in Vitamin A RAE content than 70% of foods
TOP 31% Vitamin A ⓘHigher in Vitamin A content than 69% of foods
TOP 32% Sodium ⓘHigher in Sodium content than 68% of foods

Béchamel sauce calories (kcal)

Serving Size Calories Weight
Calories in 100 grams 105
Calories in 1 cup 263 250 g
Calories in 0.5 cup 131 125 g

Mineral coverage chart

Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium Choline 38% 8% 11% 44% 15% 43% 12% 5% 4% 18% 8%
Calcium: 126 mg of 1,000 mg 13%
Iron: 0.21 mg of 8 mg 3%
Magnesium: 15 mg of 420 mg 4%
Phosphorus: 101 mg of 700 mg 14%
Potassium: 163 mg of 3,400 mg 5%
Sodium: 328 mg of 2,300 mg 14%
Zinc: 0.42 mg of 11 mg 4%
Copper: 0.013 mg of 1 mg 1%
Manganese: 0.024 mg of 2 mg 1%
Selenium: 3.3 µg of 55 µg 6%
Choline: 14.1 mg of 550 mg 3%

Mineral chart - relative view

Calcium
126 mg
TOP 18%
Sodium
328 mg
TOP 32%
Phosphorus
101 mg
TOP 64%
Potassium
163 mg
TOP 68%
Selenium
3.3 µg
TOP 71%
Magnesium
15 mg
TOP 73%
Zinc
0.42 mg
TOP 73%
Manganese
0.024 mg
TOP 74%
Choline
14.1 mg
TOP 81%
Iron
0.21 mg
TOP 88%
Copper
0.013 mg
TOP 94%

Vitamin coverage chart

Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 16% 4% 36% 3% 14% 43% 5% 21% 10% 7% 38% 2%
Vitamin A: 262 IU of 5,000 IU 5%
Vitamin E : 0.17 mg of 15 mg 1%
Vitamin D: 1.2 µg of 10 µg 12%
Vitamin C: 0.8 mg of 90 mg 1%
Vitamin B1: 0.055 mg of 1 mg 5%
Vitamin B2: 0.184 mg of 1 mg 14%
Vitamin B3: 0.261 mg of 16 mg 2%
Vitamin B5: 0.339 mg of 5 mg 7%
Vitamin B6: 0.041 mg of 1 mg 3%
Folate: 9 µg of 400 µg 2%
Vitamin B12: 0.3 µg of 2 µg 13%
Vitamin K: 0.6 µg of 120 µg 1%

Vitamin chart - relative view

Vitamin A
262 IU
TOP 31%
Vitamin D
1.2 µg
TOP 43%
Vitamin C
0.8 mg
TOP 44%
Vitamin B2
0.184 mg
TOP 50%
Vitamin B12
0.3 µg
TOP 55%
Folate
9 µg
TOP 65%
Vitamin B1
0.055 mg
TOP 69%
Vitamin B5
0.339 mg
TOP 70%
Vitamin E
0.17 mg
TOP 79%
Vitamin K
0.6 µg
TOP 80%
Vitamin B6
0.041 mg
TOP 82%
Vitamin B3
0.261 mg
TOP 85%

Macronutrients chart

4% 7% 8% 79% 2%
Protein:
Daily Value: 8%
3.77 g of 50 g
8%
Fats:
Daily Value: 10%
6.73 g of 65 g
10%
Carbs:
Daily Value: 2%
7.4 g of 300 g
2%
Water:
Daily Value: 4%
80.66 g of 2,000 g
4%
Other:
1.44 g

Protein quality breakdown

Tryptophan Threonine Isoleucine Leucine Lysine Methionine Phenylalanine Valine Histidine 50% 43% 43% 36% 37% 24% 27% 37% 39%
Tryptophan: 46 mg of 280 mg 16%
Threonine: 147 mg of 1,050 mg 14%
Isoleucine: 198 mg of 1,400 mg 14%
Leucine: 320 mg of 2,730 mg 12%
Lysine: 259 mg of 2,100 mg 12%
Methionine: 82 mg of 1,050 mg 8%
Phenylalanine: 157 mg of 1,750 mg 9%
Valine: 219 mg of 1,820 mg 12%
Histidine: 89 mg of 700 mg 13%

Fat type information

34% 42% 25%
Saturated Fat: 2.152 g
Monounsaturated Fat: 2.67 g
Polyunsaturated fat: 1.586 g

Fiber content ratio for Béchamel sauce

65% 34%
Sugar: 4.78 g
Fiber: 0.1 g
Other: 2.52 g

All nutrients for Béchamel sauce per 100g

Nutrient Value DV% In TOP % of foods Comparison
Calories 105kcal 5% 72% 2.2 times more than OrangeOrange
Protein 3.77g 9% 67% 1.3 times more than BroccoliBroccoli
Fats 6.73g 10% 44% 4.9 times less than Cheddar CheeseCheddar Cheese
Vitamin C 0.8mg 1% 44% 66.3 times less than LemonLemon
Net carbs 7.3g N/A 51% 7.4 times less than ChocolateChocolate
Carbs 7.4g 2% 54% 3.8 times less than RiceRice
Cholesterol 8mg 3% 49% 46.6 times less than EggEgg
Vitamin D 1.2µg 12% 43% 1.8 times less than EggEgg
Iron 0.21mg 3% 88% 12.4 times less than BeefBeef
Calcium 126mg 13% 18% Equal to MilkMilk
Potassium 163mg 5% 68% 1.1 times more than CucumberCucumber
Magnesium 15mg 4% 73% 9.3 times less than AlmondAlmond
Sugar 4.78g N/A 48% 1.9 times less than Coca-ColaCoca-Cola
Fiber 0.1g 0% 61% 24 times less than OrangeOrange
Copper 0.01mg 1% 94% 10.9 times less than ShiitakeShiitake
Zinc 0.42mg 4% 73% 15 times less than BeefBeef
Phosphorus 101mg 14% 64% 1.8 times less than Chicken meatChicken meat
Sodium 328mg 14% 32% 1.5 times less than White BreadWhite Bread
Vitamin A 262IU 5% 31% 63.8 times less than CarrotCarrot
Vitamin A RAE 73µg 8% 30%
Vitamin E 0.17mg 1% 79% 8.6 times less than KiwifruitKiwifruit
Selenium 3.3µg 6% 71%
Manganese 0.02mg 1% 74%
Vitamin B1 0.06mg 5% 69% 4.8 times less than Pea rawPea raw
Vitamin B2 0.18mg 14% 50% 1.4 times more than AvocadoAvocado
Vitamin B3 0.26mg 2% 85% 36.7 times less than Turkey meatTurkey meat
Vitamin B5 0.34mg 7% 70% 3.3 times less than Sunflower seedSunflower seed
Vitamin B6 0.04mg 3% 82% 2.9 times less than OatOat
Vitamin B12 0.3µg 13% 55% 2.3 times less than PorkPork
Vitamin K 0.6µg 1% 80% 169.3 times less than BroccoliBroccoli
Folate 9µg 2% 65% 6.8 times less than Brussels sproutBrussels sprout
Saturated Fat 2.15g 11% 45% 2.7 times less than BeefBeef
Monounsaturated Fat 2.67g N/A 46% 3.7 times less than AvocadoAvocado
Polyunsaturated fat 1.59g N/A 36% 29.7 times less than WalnutWalnut
Tryptophan 0.05mg 0% 87% 6.6 times less than Chicken meatChicken meat
Threonine 0.15mg 0% 86% 4.9 times less than BeefBeef
Isoleucine 0.2mg 0% 85% 4.6 times less than Salmon rawSalmon raw
Leucine 0.32mg 0% 86% 7.6 times less than Tuna BluefinTuna Bluefin
Lysine 0.26mg 0% 83% 1.7 times less than TofuTofu
Methionine 0.08mg 0% 85% 1.2 times less than QuinoaQuinoa
Phenylalanine 0.16mg 0% 87% 4.3 times less than EggEgg
Valine 0.22mg 0% 86% 9.3 times less than Soybean rawSoybean raw
Histidine 0.09mg 0% 87% 8.4 times less than Turkey meatTurkey meat
Omega-3 - EPA 0g N/A 100% N/ASalmon
Omega-3 - DHA 0g N/A 100% N/ASalmon
Omega-3 - DPA 0g N/A 100% N/ASalmon

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NUTRITION FACTS LABEL

Nutrition Facts
___servings per container
Serving Size ______________
Amount Per 100g
Calories 105
% Daily Value*
11%
Total Fat 7g
9%
Saturated Fat 2g
Trans Fat g
3%
Cholesterol 8mg
14%
Sodium 328mg
2%
Total Carbohydrate 7g
0%
Dietary Fiber 0g
Total Sugars g
Includes ? g Added Sugars
Protein 4g
Vitamin D 49mcg 8%

Calcium 126mg 13%

Iron 0mg 0%

Potassium 163mg 5%

*
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Health checks

Low in Cholesterol
ok
 ⓘ Dietary cholesterol is not associated with an increased risk of coronary heart disease in healthy individuals. However, dietary cholesterol is common in foods that are high in harmful saturated fats.
Source
No Trans Fats
ok
 ⓘ Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ok
 ⓘ Saturated fat intake can raise total cholesterol and LDL (low-density lipoprotein) levels, leading to an increased risk of atherosclerosis. Dietary guidelines recommend limiting saturated fats to under 10% of calories a day.
Source
Low in Sodium
ok
 ⓘ Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sugars
ok
 ⓘ While the consumption of moderate amounts of added sugars is not detrimental to health, an excessive intake can increase the risk of obesity, and therefore, diabetes.
Source

Béchamel sauce nutrition infographic

Béchamel sauce nutrition infographic
Infographic link
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.