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Béchamel sauce nutrition, glycemic index, calories, net carbs & more

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

Important nutritional characteristics for Béchamel sauce

Béchamel sauce
Insulin index ⓘ
N/A
Calories
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)
82% Calcium
72% Retinol
70% Vitamin A
69% Vitamin A
68% Sodium
Explanation: The given food contains more Calcium than 82% of foods. Note that this food itself is richer in Calcium than it is in any other nutrient. Similarly, it is relatively rich in Retinol, Vitamin A, Vitamin A, and Sodium.

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% 81% 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

2.152% 2.67% 1.586%
Saturated Fat: 2.152 g
Monounsaturated Fat: 2.67 g
Polyunsaturated fat: 1.586 g

Fiber content ratio for Béchamel sauce

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

All nutrients for Béchamel sauce per 100g

Nutrient DV% In TOP % of foods Value Comparison
Net carbs N/A 51% 7.3g 7.4 times less than Chocolate Chocolate
Protein 9% 67% 3.77g 1.3 times more than Broccoli Broccoli
Fats 10% 44% 6.73g 4.9 times less than Cheese Cheese
Carbs 2% 54% 7.4g 3.8 times less than Rice Rice
Calories 5% 72% 105kcal 2.2 times more than Orange Orange
Sugar N/A 48% 4.78g 1.9 times less than Coca-Cola Coca-Cola
Fiber 0% 61% 0.1g 24 times less than Orange Orange
Calcium 13% 18% 126mg Equal to Milk Milk
Iron 3% 88% 0.21mg 12.4 times less than Beef Beef
Magnesium 4% 73% 15mg 9.3 times less than Almond Almond
Phosphorus 14% 64% 101mg 1.8 times less than Chicken meat Chicken meat
Potassium 5% 68% 163mg 1.1 times more than Cucumber Cucumber
Sodium 14% 32% 328mg 1.5 times less than White Bread White Bread
Zinc 4% 73% 0.42mg 15 times less than Beef Beef
Copper 1% 94% 0.01mg 10.9 times less than Shiitake Shiitake
Vitamin E 1% 79% 0.17mg 8.6 times less than Kiwifruit Kiwifruit
Vitamin D 12% 43% 1.2µg 1.8 times less than Egg Egg
Vitamin C 1% 44% 0.8mg 66.3 times less than Lemon Lemon
Vitamin B1 5% 69% 0.06mg 4.8 times less than Pea Pea
Vitamin B2 14% 50% 0.18mg 1.4 times more than Avocado Avocado
Vitamin B3 2% 85% 0.26mg 36.7 times less than Turkey meat Turkey meat
Vitamin B5 7% 70% 0.34mg 3.3 times less than Sunflower seed Sunflower seed
Vitamin B6 3% 82% 0.04mg 2.9 times less than Oat Oat
Folate 2% 65% 9µg 6.8 times less than Brussels sprout Brussels sprout
Vitamin B12 13% 55% 0.3µg 2.3 times less than Pork Pork
Vitamin K 1% 80% 0.6µg 169.3 times less than Broccoli Broccoli
Tryptophan 0% 87% 0.05mg 6.6 times less than Chicken meat Chicken meat
Threonine 0% 86% 0.15mg 4.9 times less than Beef Beef
Isoleucine 0% 85% 0.2mg 4.6 times less than Salmon Salmon
Leucine 0% 86% 0.32mg 7.6 times less than Tuna Tuna
Lysine 0% 83% 0.26mg 1.7 times less than Tofu Tofu
Methionine 0% 85% 0.08mg 1.2 times less than Quinoa Quinoa
Phenylalanine 0% 87% 0.16mg 4.3 times less than Egg Egg
Valine 0% 86% 0.22mg 9.3 times less than Soybean Soybean
Histidine 0% 87% 0.09mg 8.4 times less than Turkey meat Turkey meat
Cholesterol 3% 49% 8mg 46.6 times less than Egg Egg
Saturated Fat 11% 45% 2.15g 2.7 times less than Beef Beef
Monounsaturated Fat N/A 46% 2.67g 3.7 times less than Avocado Avocado
Polyunsaturated fat N/A 36% 1.59g 29.7 times less than Walnut Walnut

Check out similar food or compare with current

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.