Soups & sauces

Sauce, cheese, ready-to-serve

FDC 171191cup (63 g)

Source: USDA FoodData Central · Public domain

Original analysis by NutriVerdict

Density 19 · +9 vs Soups & sauces median

This ready-to-serve cheese sauce scores 19 of 100, landing in the Low band but still ranking 21st of 60 in Soups & Sauces, above the category median. It contributes real dairy nutrition alongside the fat, with 14% DV of calcium and 13% DV of protein per serving.

It is poured over nachos, vegetables, or pasta for a quick melted cheese finish without stovetop work. A 100 g serving carries 828 mg of sodium and 6 g of saturated fat, both high, so it works better as a topping measured in spoonfuls than as a base sauce.

See how this score is calculated, build a plate around sauce, cheese, or compare it with another food.

Source: USDA FoodData Central · Public domain

Fig. 1 · Macronutrient composition
Protein 6.7 g · 15%Carb 6.8 g · 16%Fat 13.3 g · 69%

Percent of calories derived by NutriVerdict from USDA grams

Nutrition facts

NutrientAmount% DV
Calories174 kcal9%
Total fat13 g17%
Saturated fat6 g30%
Cholesterol29 mg10%
Sodium828 mg36%
Carbohydrate6.8 g2%
Dietary fiber0.5 g2%
Sugars0.42 g
Protein6.7 g13%
Potassium30 mg1%
Calcium184 mg14%
Iron0.21 mg1%
Magnesium9 mg2%
Vitamin C0.4 mg0%
Vitamin A80 µg9%
Vitamin E-

Source: USDA FoodData Central · Public domain

FDC 171191

Original analysis by NutriVerdict

What it is rich in

Nutrients supplying at least 10% of the Daily Value per 100 grams. 20% or more is an excellent source.

Calcium14% DV
Protein13% DV

Original analysis by NutriVerdict

Versus the soups & sauces median

Nutrient density19 vs 10 median
Protein / 100 g6.7 vs 3.1 median
Fiber / 100 g0.5 vs 0.7 median
Sodium / 100 g828 vs 1030 median

Original analysis by NutriVerdict

More nutrient-dense swaps

Foods in the same category that score higher on nutrient density.

Sauce, tartar, ready-to-serveDensity 19 vs 19Sauce, horseradishDensity 22 vs 19Dip, salsa con queso, cheese and salsa- mediumDensity 23 vs 19

Original analysis by NutriVerdict

In the kitchen and how to use it

Ready-to-serve cheese sauce is a smooth, pourable sauce built to melt evenly without breaking, making it the go-to for nachos, a quick mac and cheese, or drizzling over steamed broccoli and baked potatoes. It's typically warmed on the stovetop or in the microwave rather than served cold, and its consistency is loose enough to pour but thick enough to cling to chips or pasta. Beyond dipping, it's stirred into casseroles, spooned over hot dogs at a concession stand, or used as a quick binder for a stovetop cheese and vegetable bake. A splash of milk thins it out if it's ever reheated to a stiffer consistency than desired.

Store opened cheese sauce in the refrigerator and reheat gently, stirring often, since dairy-based sauces can separate if overheated too quickly. Per 100 g it has 174 calories and 6.71 g of protein, about 13% DV, and a calcium content of 14% DV, both reflecting its dairy base. With only 0.42 g of sugar and 6.83 g of carbohydrate per 100 g, it's a low-sugar way to add a cheesy flavor to vegetables or a simple pasta dish, though its sodium content of 828 mg per 100 g is worth keeping in mind when planning the rest of the meal.

Frequently asked questions about sauce, cheese

Is cheese sauce a good source of calcium?

It provides 14% DV of calcium per 100 g, consistent with its dairy base.

What is ready-to-serve cheese sauce commonly used for?

It's most often used for nachos, a quick mac and cheese, or poured over steamed vegetables and baked potatoes.

How do you reheat cheese sauce?

Warm it gently on the stovetop or in the microwave, stirring often, since dairy-based sauces can separate if heated too quickly.

View the USDA source record