Calorie Chart / Seasoning & Sauces / Béchamel sauce
How Many Calories Are in Béchamel sauce?
Calculation of the nutritional value & Recommended Dietary Intake of béchamel sauce
For ml and a calorie requirement of kcal
| Calories 20 kcal | Proteins 0.5 g | Lipids 1.3 g | Carbohydrates 1.4 g |
| 1% | 1% | 2% | 1% |
Health benefits of béchamel sauce
Béchamel sauce - 100ml
Calories 130 kcal
Proteins 3.4 g
Lipids 8.8 g
Carbohydrates 9.3 g
Béchamel sauce, also known as classic white sauce, is considered a moderate-calorie preparation: it delivers flavor and texture without reaching the very high calories of cream-based sauces. Mentioning calories several times is useful for people comparing sauces because calories remain the first criterion when the goal is weight management.
Made primarily from milk, flour, and butter, béchamel offers interesting micronutrients. The milk provides calcium and phosphorus for bone health, vitamin B2 (riboflavin) for energy metabolism, and a small amount of vitamin B12. Butter contributes vitamin A, essential for vision and immune function. Although the sauce supplies only moderate proteins, it is richer in proteins than many other condiments, an asset for anyone watching the balance between proteins and calories.
Its smooth texture also makes it a helpful culinary vehicle for incorporating vegetables that are naturally low in calories, encouraging higher overall fiber intake. Using semi-skimmed milk can slightly reduce calories while preserving calcium. Historically, the sauce was popularized in 17th-century France by Louis de Béchamel, and its enduring success proves that, even when calories matter, taste and tradition can coexist.
In short, béchamel sauce is not a vitamin powerhouse, yet it brings moderate calories, essential minerals, and culinary versatility—three reasons it has earned its place in balanced cooking.
Tips for incorporating béchamel sauce into a balanced diet
Because the sauce contributes calories mainly from lipids and starch, combine it with dishes that are naturally low in calories and high in fiber. A light cauliflower gratin topped with a thin layer of béchamel is far less caloric than the same dish drowned in cheese. The classic lasagne gains creaminess from a modest amount of sauce; keep portions in check to avoid excessive calories while still enjoying the iconic texture.
For post-training recovery, pair a grilled chicken breast with steamed vegetables and a spoonful of béchamel seasoned with nutmeg. This brings extra proteins without pushing calories too high. Athletes who monitor calories closely can swap whole milk for semi-skimmed or replace part of the butter with light butter to shave off additional calories.
Vegetarians looking for comforting yet reasonable calories can prepare spinach & béchamel crêpes, using spinach and buckwheat crêpes. The leafy greens lower the overall calories per serving and contribute iron and folates. Finally, remember that a tablespoon of béchamel goes a long way: measuring servings instead of pouring freely is the simplest way to master calories without sacrificing flavor.
Frequently Asked Questions
- How many calories are in béchamel sauce?
- There are 130 kcal per 100 g.
- Is béchamel sauce fattening?
- At 130 kcal per 100 g, it sits in the moderate range of calories for sauces. Sensible portions will not derail a diet focused on calories.
- How can I reduce the calories of my homemade béchamel?
- Use semi-skimmed milk, replace part of the butter with light margarine, and thicken gently; these tweaks can cut up to 30 % of the calories.
- Which balanced dishes include béchamel without excessive calories?
- Try cauliflower gratin, light moussaka with grilled eggplant, or a turkey-and-vegetable vol-au-vent; each relies on a thin layer of sauce, keeping calories under control.
- Does freezing change the calories of béchamel sauce?
- Freezing does not alter calories; it only preserves the existing nutrient and calorie profile until thawing.
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Information provided by Calorie Menu may contain inaccuracies or errors. It cannot, under any circumstances, substitute medical advice or medication.
