Sauce, homemade, white, medium
FDC 174525cup (250 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 31 · +21 vs Soups & sauces medianThis basic roux-based white sauce lands at 31 of 100 on the Nutrient Density Score, a Low band showing that still ranks 13 of 60 in the Soups & sauces category, helped along by a respectable 12% DV showing of vitamin A.
It is the classic base for gratins, creamed vegetables, and casseroles, built from butter, flour, and milk, and a one cup (250g) serving delivers a moderate 147 calories per 100g with fat as the leading macro. It carries 354 mg of sodium per 100 g, a figure worth watching if the rest of the meal is also salted.
See how this score is calculated, build a plate around sauce, homemade, or compare it with another food.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 147 kcal | 7% |
| Total fat | 11 g | 14% |
| Saturated fat | 2.9 g | 14% |
| Cholesterol | 7 mg | 2% |
| Sodium | 354 mg | 15% |
| Carbohydrate | 9.2 g | 3% |
| Dietary fiber | 0.2 g | 1% |
| Sugars | 4.4 g | |
| Protein | 3.8 g | 8% |
| Potassium | 156 mg | 3% |
| Calcium | 118 mg | 9% |
| Iron | 0.33 mg | 2% |
| Magnesium | 14 mg | 3% |
| Vitamin C | 0.8 mg | 1% |
| Vitamin A | 104 µg | 12% |
| Vitamin E | 0.29 mg | 2% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 368 kcal | 18% |
| Total fat | 27 g | 34% |
| Saturated fat | 7.1 g | 36% |
| Cholesterol | 18 mg | 6% |
| Sodium | 885 mg | 38% |
| Carbohydrate | 23 g | 8% |
| Dietary fiber | 0.5 g | 2% |
| Sugars | 11 g | |
| Protein | 9.6 g | 19% |
| Potassium | 390 mg | 8% |
| Calcium | 295 mg | 23% |
| Iron | 0.83 mg | 5% |
| Magnesium | 35 mg | 8% |
| Vitamin C | 2 mg | 2% |
| Vitamin A | 260 µg | 29% |
| Vitamin E | 0.73 mg | 5% |
Source: USDA FoodData Central · Public domain
FDC 174525Original 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.
Original analysis by NutriVerdict
Versus the soups & sauces median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Sauce, homemade, white, thickDensity 32 vs 31Soup, hot and sour, Chinese restaurantDensity 32 vs 31Potato soup, instant, dry mixDensity 33 vs 31Original analysis by NutriVerdict
In the kitchen and how to use it
A medium white sauce is the base for creamed vegetables, gratins, croquettes, pot pies and the cheese sauce that turns macaroni into macaroni and cheese. It starts from a butter and flour roux cooked until it smells faintly toasty, then thinned with milk and whisked over gentle heat until it coats the back of a spoon, medium meaning enough flour to hold its shape on a plate rather than pool like a thin gravy. Nutmeg, bay leaf, or a pinch of white pepper are classic additions, and the sauce itself is rarely eaten on its own, it is a building block folded into other dishes.
Because it is made fresh, a white sauce keeps only a couple of days refrigerated in a sealed container, with a piece of plastic wrap pressed onto the surface to stop a skin from forming; it also freezes reasonably well if reheated slowly with a little extra milk whisked in to smooth out any separation. At 147 calories and 10.6 grams of fat per 100 grams it is a rich component to portion carefully rather than ladle on heavily, and its 354 milligrams of sodium per 100 grams means salting the rest of the dish lightly. With 12 percent DV of vitamin A per 100 grams from the butter and milk, it contributes a little more than just thickening power to a plate of vegetables or fish.
Frequently asked questions about sauce, homemade
How many calories are in homemade medium white sauce?
A 100 gram portion of homemade medium white sauce has 147 calories, with a 250 gram cup serving providing more.
What is white sauce used for?
It is a base for gratins, creamed vegetables, croquettes, and cheese sauces, rarely eaten on its own.
How do you store homemade white sauce?
Keep it refrigerated in a sealed container with plastic wrap pressed onto the surface, and use within a couple of days, reheating gently with a splash of milk.