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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

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
82% Calcium
72% Retinol
70% Vitamin A, RAE
69% Vitamin A
68% 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

Béchamel sauce nutrition infographic
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Macronutrients chart

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

NEW NUTRITION FACTS LABEL

Nutrition Facts
___ servings per container
Serving Size ______________
Amount Per Serving
Calories 105
% Daily Value*
11%
Total Fat 7g
10%
Saturated Fat 2g
Trans Fat g
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
ok
details
High level of Cholesterol may be dangerous for your health, especially if you suffer from cardio-vascular deseases.
No Trans Fats
ok
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
ok
details
Dietary Guidelines for Americans 2015-2020 recommends using less than 10 percent of calories from saturated fats link
Low in Sodium
ok
details
Extensive usage of sodium is not recommended for the people suffering from hypertonia.
Low in Sugars
ok
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

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.