Sauce, homemade, white, thick
FDC 174526cup (250 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 32 · +22 vs Soups & sauces medianThis homemade white sauce, the classic base for casseroles and gratins, scores 32 of 100 on the Nutrient Density Score, a Low band result that still ranks 12th of 60 in the Soups & sauces category against a class median of just 10. Its most notable nutrient contribution is vitamin A at 14% of the Daily Value, likely from the butter and milk that form its foundation, while fat is the dominant macronutrient by weight.
It's typically whisked from butter, flour, and milk, then used as the starting point for cream soups, macaroni and cheese, or vegetable gratins rather than eaten on its own. A cup (250 g) delivers 186 calories per 100 g and 13.8 g of fat, with a modest 3.98 g of sugar per 100 g, so it reads more as a rich cooking base than a light dish.
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 | 186 kcal | 9% |
| Total fat | 14 g | 18% |
| Saturated fat | 3.4 g | 17% |
| Cholesterol | 6 mg | 2% |
| Sodium | 373 mg | 16% |
| Carbohydrate | 12 g | 4% |
| Dietary fiber | 0.3 g | 1% |
| Sugars | 4 g | |
| Protein | 4 g | 8% |
| Potassium | 149 mg | 3% |
| Calcium | 111 mg | 9% |
| Iron | 0.5 mg | 3% |
| Magnesium | 14 mg | 3% |
| Vitamin C | 0.7 mg | 1% |
| Vitamin A | 130 µg | 14% |
| Vitamin E | 0.38 mg | 3% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 465 kcal | 23% |
| Total fat | 35 g | 44% |
| Saturated fat | 8.6 g | 43% |
| Cholesterol | 15 mg | 5% |
| Sodium | 933 mg | 41% |
| Carbohydrate | 29 g | 11% |
| Dietary fiber | 0.75 g | 3% |
| Sugars | 10 g | |
| Protein | 10 g | 20% |
| Potassium | 373 mg | 8% |
| Calcium | 278 mg | 21% |
| Iron | 1.3 mg | 7% |
| Magnesium | 35 mg | 8% |
| Vitamin C | 1.8 mg | 2% |
| Vitamin A | 325 µg | 36% |
| Vitamin E | 0.95 mg | 6% |
Source: USDA FoodData Central · Public domain
FDC 174526Original 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.
Soup, hot and sour, Chinese restaurantDensity 32 vs 32Potato soup, instant, dry mixDensity 33 vs 32Soup, beef barley, ready to serveDensity 35 vs 32Original analysis by NutriVerdict
In the kitchen and how to use it
A thick homemade white sauce is a classic béchamel: butter and flour cooked together into a roux, then whisked with milk until it thickens into a smooth, pourable base. It is the foundation for gratins, creamed vegetables, chicken pot pie filling, croquette binding, and the white layer in a lasagna, and it is typically seasoned simply with salt, white pepper, and sometimes a pinch of nutmeg. Because it is neutral in flavor, cooks build on it with cheese for a mornay sauce or with sautéed onion and bay leaf for extra depth.
At 186 calories per 100 g, most of that comes from the 13.8 g of fat contributed by the butter, and the sauce carries a notable 14% DV of vitamin A per 100 g from that dairy fat. Once made, it should be cooled with plastic wrap pressed directly onto the surface to stop a skin from forming, then refrigerated and used within three to four days, reheating gently over low heat while whisking to keep it smooth. Since it is an enriching base rather than a meal on its own, it is best used in modest amounts to bind or moisten a dish, not ladled on as the main component.
Frequently asked questions about sauce, homemade
How many calories are in homemade white sauce?
A thick homemade white sauce (béchamel) has about 186 calories per 100 g, mostly from the butter used in the roux.
Is white sauce a source of vitamin A?
It provides about 14% of the Daily Value for vitamin A per 100 g, largely from the butter and milk fat.
How do you store leftover white sauce?
Press plastic wrap onto the surface to prevent a skin, refrigerate, and use within three to four days, reheating gently while whisking.