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sauce homemade white
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Sauce, homemade, white

🔥 186 Calories
💪 4g Protein
⚡ 11.6g Carbohydrates
🥑 13.8g Fat

At a glance

A fast summary built from the current nutrition profile per 100g.

Category
Condiments & Sauces
Sauce, homemade, white
Energy density
Moderate
186 kcal per 100g
Macro energy profile
Fat-led
9% Protein · 25% Carbohydrates · 67% Fat
Glycemic profile
Low GI
GI 25 · GL 5
Notable signals
Low in sugarUSDA data

Nutritional Information

186
kcal/100g
Protein
4g
Carbohydrates
11.6g
Fat
13.8g
Glycemic Index:
25

About Sauce, homemade, white

Homemade white sauce, also known as béchamel, is a classic culinary staple originating from French cuisine. This creamy sauce is made from a roux of butter and flour mixed with milk, resulting in a versatile base that can be used in a variety of dishes, such as lasagna, macaroni and cheese, or as a topping for vegetables. The ease of preparation and the ability to customize flavors make this sauce a favorite among home cooks and chefs alike. Nutritionally, homemade white sauce contains approximately 186 calories per 100g, with a macronutrient profile that includes 4.00g of protein, 11.60g of carbohydrates, and 13.80g of fats. While it can be higher in calories due to the fat content, its unique flavor and creamy texture can enhance a range of meals. Additionally, it provides essential nutrients and can be adapted to fit various dietary needs by using alternative dairy or thickening agents for a lighter version.

Health Benefits

Supports digestive health due to its fiber content.
Provides a source of energy from carbohydrates.
Contributes to muscle repair and growth with protein.
Contains vitamins and minerals that support overall health.
Can enhance the flavor of healthy dishes, encouraging vegetable consumption.
Acts as a base for more nutrient-dense sauces when combined with vegetables or proteins.
Versatile and can be adapted for various dietary restrictions.
Can help in weight management when used in moderation.
Promotes satiety, helping to curb hunger between meals.
Encourages culinary creativity and experimentation in the kitchen.

Recommended Food Pairings

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Pasta - pairs well with pasta dishes, enhancing flavor and richness.
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Vegetables - excellent with steamed or roasted vegetables for added creaminess.
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Fish - complements grilled fish by adding moisture and flavor.
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Chicken - works as a sauce for baked or grilled chicken, adding depth.
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Rice - can be served over rice as a creamy side dish.

How to Consume

Serving size
100g, approximately 1/2 cup
Frequency
1-2 times per week
  • •Use in moderation to enhance dishes without overwhelming calories.
  • •Pair with high-fiber foods to balance the meal.
  • •Experiment with spices and herbs to customize flavors.
  • •Consider using low-fat milk or alternatives for a lighter version.
  • •Incorporate into casseroles for added creaminess and flavor.

Selection & Storage

How to choose:

  • ✓Select ingredients with the freshest dates for the best flavor.
  • ✓Choose high-quality butter for a richer taste.
  • ✓Use whole milk or cream for creaminess, but consider alternatives for lower fat.
  • ✓Look for organic flour if possible for a healthier option.
Storage
Store in an airtight container in the refrigerator at 4°C (39°F) or lower.
Shelf life
Can be used within 5-7 days when refrigerated; 3 months when frozen.

Warnings & Contraindications

  • ⚠️Individuals with lactose intolerance should avoid or use lactose-free alternatives.
  • ⚠️People with gluten sensitivities or celiac disease should avoid regular flour and use gluten-free substitutes.
  • ⚠️Excessive consumption may lead to high calorie intake, affecting weight management.
  • ⚠️Overheating during preparation can cause separation and alter texture.

Frequently Asked Questions

How many calories does Sauce, homemade, white have?

Sauce, homemade, white contains approximately 186 calories per 100g, making it a moderate-calorie option for enhancing dishes.

Is Sauce, homemade, white healthy?

In moderation, it can be part of a healthy diet, providing essential nutrients and enhancing the flavor of nutritious foods.

How should Sauce, homemade, white be stored?

Store in an airtight container in the refrigerator for up to 5-7 days or freeze for up to 3 months to maintain freshness.

What are the benefits of eating Sauce, homemade, white?

It adds flavor to meals, encourages vegetable intake, and can be a source of energy and nutrients when used wisely.

How much Sauce, homemade, white can I eat per day?

A serving size of about 100g is recommended, and consuming it 1-2 times per week is ideal for balance.

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