Béchamel sauce nutrition, glycemic index, calories and serving size
Sauce, homemade, white, thin
*all the values are displayed for the amount of 100 grams
Important nutritional characteristics for Béchamel sauce
Glycemic index ⓘ
Gi values are taken from various scientific sources. GI values less than 55 are considered as low. Values above 70 are considered as high.
(low)
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 PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower negative value is the more alkaline the effect is. 0 is neutral.
0.1 (acidic )
Calories
105
Calcium
Retinol
Vitamin A, RAE
Vitamin A
Sodium
Explanation: This food contains more Calcium than 82% of foods. More importantly, although there are several foods (18%) which contain more Calcium, this food itself is rich in Calcium more than it is in any other nutrient. Similarly it is relatively rich in Retinol, Vitamin A, RAE, Vitamin A and Sodium
Béchamel sauce nutrition infographic
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Macronutrients chart
Protein:
8%
Daily Value: 8%
3.77 g of 50 g
Fats:
10%
Daily Value: 10%
6.73 g of 65 g
Carbs:
2%
Daily Value: 2%
7.4 g of 300 g
Water:
4%
Daily Value: 4%
80.66 g of 2,000 g
Other:
1.44 g
NEW NUTRITION FACTS LABEL
Nutrition Facts
___ servings per container
Serving Size ______________
Serving Size ______________
Amount Per Serving
Calories
105
% Daily Value*
11%
Total Fat
7g
10%
Saturated Fat
2g
3%
Cholesterol
8mg
14%
Sodium
328mg
2%
TotalCarbohydrate
7g
0%
Dietary Fiber
0g
Total Sugars 5g
Includes ? g Added Sugars
Protein
4g
Vitamin D
49mcg
12%
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
details
High level of Cholesterol may be dangerous for your health, especially if you suffer from cardio-vascular deseases.
No Trans Fats
details
Trans fats tend to increase risk of coronary heart disease according to various studies. The National Academy of Sciences (NAS) states that trans fats increase levels of LDL and decrease levels of HDL. According to NAS trans fatty acid consumption should be as low as possible while consuming a nutritionally adequate diet.
Low in Saturated Fats
details
Dietary Guidelines for Americans 2015-2020 recommends using less than 10 percent of calories from saturated fats link
Low in Sodium
details
Extensive usage of sodium is not recommended for the people suffering from hypertonia.
Low in Sugars
details
Using too much sugars can lead to weight gain or diabetes.
Mineral coverage chart
Calcium:
126 mg of 1,000 mg
13%
Iron:
0.21 mg of 18 mg
1%
Magnesium:
15 mg of 400 mg
4%
Phosphorus:
101 mg of 1,000 mg
10%
Potassium:
163 mg of 3,500 mg
5%
Sodium:
328 mg of 2,400 mg
14%
Zinc:
0.42 mg of 15 mg
3%
Copper:
0.013 mg of 2 mg
1%
Manganese:
0.024 mg of 2 mg
1%
Selenium:
3.3 µg of 70 µg
5%
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 mg
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:
262 IU of 5,000 IU
5%
Vitamin E :
0.17 mg of 20 mg
1%
Vitamin D:
1.2 µg of 10 µg
12%
Vitamin C:
0.8 mg of 60 mg
1%
Vitamin B1:
0.055 mg of 2 mg
4%
Vitamin B2:
0.184 mg of 2 mg
11%
Vitamin B3:
0.261 mg of 20 mg
1%
Vitamin B5:
0.339 mg of 10 mg
3%
Vitamin B6:
0.041 mg of 2 mg
2%
Folate, total:
9 µg of 400 µg
2%
Vitamin B12:
0.3 µg of 6 µg
5%
Vitamin K:
0.6 µg of 80 µg
1%
Folic acid (B9):
4 µg of 400 µg
1%
Vitamin chart - relative view
Vitamin A
262 µg
TOP 31%
Folic acid (B9)
4 µg
TOP 36%
Vitamin D
1.2 µg
TOP 43%
Vitamin C
0.8 µg
TOP 44%
Vitamin B2
0.184 µg
TOP 50%
Vitamin B12
0.3 µg
TOP 55%
Folate, total
9 µg
TOP 65%
Vitamin B1
0.055 µg
TOP 69%
Vitamin B5
0.339 µg
TOP 70%
Vitamin E
0.17 µg
TOP 79%
Vitamin K
0.6 µg
TOP 80%
Vitamin B6
0.041 µg
TOP 82%
Vitamin B3
0.261 µg
TOP 85%
Protein quality breakdown
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
Saturated Fat:
2.152 g
Monounsaturated Fat:
2.67 g
Polyunsaturated fat:
1.586 g
Fiber content / ratio for Béchamel sauce
Sugars:
4.78 g
Fiber:
0.1 g
All nutrients for Béchamel sauce per 100g
| Nutrient | DV% | In TOP % of foods | Value | Comparison |
| Protein | 9% | 67% | 3.77g |
1.3 times more than Broccoli 
|
| Fats | 10% | 44% | 6.73g |
4.9 times less than Cheese 
|
| Carbs | 2% | 54% | 7.4g |
3.8 times less than Rice 
|
| Calories | 4% | 72% | 105kcal |
2.2 times more than Orange 
|
| Sugars | 5% | 48% | 4.78g |
1.9 times less than Coca-Cola 
|
| Fiber | 0% | 61% | 0.1g |
24 times less than Orange
|
| Calcium | 13% | 18% | 126mg |
Equal to Milk 
|
| Iron | 1% | 88% | 0.21mg |
12.4 times less than Beef 
|
| Magnesium | 4% | 73% | 15mg |
9.3 times less than Kidney bean 
|
| Phosphorus | 14% | 64% | 101mg |
1.8 times less than Chicken meat 
|
| Potassium | 3% | 68% | 163mg |
1.1 times more than Cucumber 
|
| Sodium | 14% | 32% | 328mg |
1.5 times less than White Bread 
|
| Zinc | 4% | 73% | 0.42mg |
15 times less than Beef
|
| Copper | 0% | 94% | 0.01mg |
10.9 times less than Shiitake 
|
| Vitamin A | 5% | 31% | 262IU |
63.8 times less than Carrot 
|
| Vitamin E | 1% | 79% | 0.17mg |
8.6 times less than Kiwifruit 
|
| Vitamin D | 12% | 43% | 1.2µg |
1.8 times less than Egg 
|
| Vitamin C | 1% | 44% | 0.8mg |
66.3 times less than Lemon 
|
| Vitamin B1 | 4% | 69% | 0.06mg |
4.8 times less than Pea 
|
| Vitamin B2 | 11% | 50% | 0.18mg |
1.4 times more than Avocado 
|
| Vitamin B3 | 1% | 85% | 0.26mg |
36.7 times less than Turkey meat 
|
| Vitamin B5 | 3% | 70% | 0.34mg |
3.3 times less than Sunflower seed 
|
| Vitamin B6 | 2% | 82% | 0.04mg |
2.9 times less than Oat 
|
| Folate, total | 2% | 65% | 9µg |
6.8 times less than Brussels sprout 
|
| Vitamin B12 | 5% | 55% | 0.3µg |
2.3 times less than Pork 
|
| Vitamin K | 1% | 80% | 0.6µg |
169.3 times less than Broccoli
|
| Folic acid (B9) | 1% | 36% | 4µg |
INF times more than Banana 
|
| Tryptophan | 0% | 87% | 0.05mg |
6.6 times less than Chicken meat
|
| Threonine | 0% | 86% | 0.15mg |
4.9 times less than Beef
|
| Isoleucine | 0% | 85% | 0.2mg |
4.6 times less than Salmon 
|
| Leucine | 0% | 86% | 0.32mg |
7.6 times less than Tuna 
|
| Lysine | 0% | 83% | 0.26mg |
1.7 times less than Tofu 
|
| Methionine | 0% | 85% | 0.08mg |
1.2 times less than Quinoa 
|
| Phenylalanine | 0% | 87% | 0.16mg |
4.3 times less than Egg
|
| Valine | 0% | 86% | 0.22mg |
9.3 times less than Soybean 
|
| Histidine | 0% | 87% | 0.09mg |
8.4 times less than Turkey meat
|
| Cholesterol | 3% | 49% | 8mg |
46.6 times less than Egg
|
| Saturated Fat | 11% | 45% | 2.15g |
2.7 times less than Beef
|
| Monounsaturated Fat | 0% | 46% | 2.67g |
3.7 times less than Avocado
|
| Polyunsaturated fat | 0% | 36% | 1.59g |
29.7 times less than Walnut 
|