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
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)
Calcium
Retinol
Vitamin A RAE
Vitamin A
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 RAE, Vitamin A, and Sodium.
Mineral coverage chart
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:
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
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:
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
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 Orange
|
| Protein | 3.77g | 9% | 67% |
1.3 times more than Broccoli
|
| Fats | 6.73g | 10% | 44% |
4.9 times less than Cheese
|
| Vitamin C | 0.8mg | 1% | 44% |
66.3 times less than Lemon
|
| Net carbs | 7.3g | N/A | 51% |
7.4 times less than Chocolate
|
| Carbs | 7.4g | 2% | 54% |
3.8 times less than Rice
|
| Cholesterol | 8mg | 3% | 49% |
46.6 times less than Egg
|
| Vitamin D | 1.2µg | 12% | 43% |
1.8 times less than Egg
|
| Iron | 0.21mg | 3% | 88% |
12.4 times less than Beef
|
| Calcium | 126mg | 13% | 18% |
Equal to Milk
|
| Potassium | 163mg | 5% | 68% |
1.1 times more than Cucumber
|
| Magnesium | 15mg | 4% | 73% |
9.3 times less than Almond
|
| Sugar | 4.78g | N/A | 48% |
1.9 times less than Coca-Cola
|
| Fiber | 0.1g | 0% | 61% |
24 times less than Orange
|
| Copper | 0.01mg | 1% | 94% |
10.9 times less than Shiitake
|
| Zinc | 0.42mg | 4% | 73% |
15 times less than Beef
|
| Phosphorus | 101mg | 14% | 64% |
1.8 times less than Chicken meat
|
| Sodium | 328mg | 14% | 32% |
1.5 times less than White Bread
|
| Vitamin A | 262IU | 5% | 31% |
63.8 times less than Carrot
|
| Vitamin A RAE | 73µg | 8% | 30% | |
| Vitamin E | 0.17mg | 1% | 79% |
8.6 times less than Kiwifruit
|
| Vitamin B1 | 0.06mg | 5% | 69% |
4.8 times less than Pea
|
| Vitamin B2 | 0.18mg | 14% | 50% |
1.4 times more than Avocado
|
| Vitamin B3 | 0.26mg | 2% | 85% |
36.7 times less than Turkey meat
|
| Vitamin B5 | 0.34mg | 7% | 70% |
3.3 times less than Sunflower seed
|
| Vitamin B6 | 0.04mg | 3% | 82% |
2.9 times less than Oat
|
| Vitamin B12 | 0.3µg | 13% | 55% |
2.3 times less than Pork
|
| Vitamin K | 0.6µg | 1% | 80% |
169.3 times less than Broccoli
|
| Folate | 9µg | 2% | 65% |
6.8 times less than Brussels sprout
|
| Saturated Fat | 2.15g | 11% | 45% |
2.7 times less than Beef
|
| Monounsaturated Fat | 2.67g | N/A | 46% |
3.7 times less than Avocado
|
| Polyunsaturated fat | 1.59g | N/A | 36% |
29.7 times less than Walnut
|
| Tryptophan | 0.05mg | 0% | 87% |
6.6 times less than Chicken meat
|
| Threonine | 0.15mg | 0% | 86% |
4.9 times less than Beef
|
| Isoleucine | 0.2mg | 0% | 85% |
4.6 times less than Salmon
|
| Leucine | 0.32mg | 0% | 86% |
7.6 times less than Tuna
|
| Lysine | 0.26mg | 0% | 83% |
1.7 times less than Tofu
|
| Methionine | 0.08mg | 0% | 85% |
1.2 times less than Quinoa
|
| Phenylalanine | 0.16mg | 0% | 87% |
4.3 times less than Egg
|
| Valine | 0.22mg | 0% | 86% |
9.3 times less than Soybean raw
|
| Histidine | 0.09mg | 0% | 87% |
8.4 times less than Turkey meat
|
| Omega-3 - EPA | 0g | N/A | 100% |
N/A
|
| Omega-3 - DHA | 0g | N/A | 100% |
N/A
|
| Omega-3 - DPA | 0g | N/A | 100% |
N/A
|
Check out similar food or compare with current
NUTRITION FACTS LABEL
Nutrition Facts
___servings per container
Serving Size ______________
Serving Size ______________
Amount Per 100g
Calories 105
% Daily Value*
11%
Total Fat
7g
9%
Saturated Fat 2g
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
ⓘ
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
ⓘ
Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ⓘ
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 Sugars
ⓘ
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
Infographic link