Calories in
cheese sauce, prepared from recipe
197 kcal per 100 g Cheese sauce, prepared from recipe contains 197 calories per 100 grams, or about 59 calories per 2 tbsp. Per 100 g it provides 10.3 g protein, 5.5 g carbohydrate and 14.9 g fat.
By calories that splits 11% carbohydrate, 21% protein, 68% fat.
Calories in a typical serving
Per-100 g figures are useful for comparison but nobody eats 100 g of anything on purpose. These are the USDA's own household measures.
| Serving | Grams | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 2 tbsp | 30.0 g | 59 | 3.1 g | 1.6 g | 4.5 g |
| 1 cup | 243.0 g | 479 | 25.1 g | 13.3 g | 36.3 g |
Full nutrition, per 100 g and per 2 tbsp
| Nutrient | Per 100 g | Per 2 tbsp |
|---|---|---|
| Energy | 197 kcal | 59 kcal |
| Protein | 10.3 g | 3.1 g |
| Total fat | 14.9 g | 4.5 g |
| Saturated fat | 8.0 g | 2.4 g |
| Carbohydrate | 5.5 g | 1.6 g |
| Fibre | 0.1 g | 0.0 g |
| Sugars | 0.2 g | 0.1 g |
| Sodium | 493.0 mg | 147.9 mg |
| Potassium | 142.0 mg | 42.6 mg |
| Calcium | 311.0 mg | 93.3 mg |
| Iron | 0.4 mg | 0.1 mg |
| Vitamin C | 0.6 mg | 0.2 mg |
| Vitamin A | 82.0 µg | 24.6 µg |
| Cholesterol | 38.0 mg | 11.4 mg |
| Water | 66.9 g | 20.1 g |
USDA FoodData Central, SR Legacy (FDC ID 172200). A dash means the nutrient was not measured for this item, which is not the same as zero.
How cheese sauce, prepared from recipe compares
Among the 72 dairy and egg products items on this site, cheese sauce, prepared from recipe ranks 52 of 72 by calorie density, against a category average of 309 kcal per 100 g — so it is about 36% less calorie-dense than typical for its group.
It carries 5.2 g of protein per 100 calories, a moderate protein contribution.
To burn off 2 tbsp (59 kcal), a 70 kg adult would walk for roughly 12 minutes — see the walking calculation on our sister site, or pick a different activity. Treat that as a sense of scale rather than a rule: eating and moving are not a simple ledger.
Questions
How many calories are in cheese sauce, prepared from recipe?
Cheese sauce, prepared from recipe contains 197 calories per 100 g, which works out to about 59 calories per 2 tbsp. It also provides 10.3 g of protein, 5.5 g of carbohydrate and 14.9 g of fat per 100 g.
What is the macro breakdown of cheese sauce, prepared from recipe?
By calories, cheese sauce, prepared from recipe is roughly 11% carbohydrate, 21% protein and 68% fat. That makes it a predominantly fat-based food.
How long does it take to burn off 2 tbsp?
About 12 minutes of ordinary walking for a 70 kg adult (MET 4.0). That is a rough guide for scale, not a prescription — appetite and activity interact in ways a simple subtraction does not capture.
Is this figure exact for the cheese sauce, prepared from recipe I bought?
No. These are USDA reference values, averaged across samples. Real foods vary with variety, ripeness, growing conditions, cut, brand and how they were cooked — 10–20% either way is normal. Use them for planning, not precision.
Similar foods
Closest in calorie density within dairy and egg products.
Source: USDA FoodData Central, SR Legacy — public domain. Full USDA description: "Cheese sauce, prepared from recipe". General information only — not medical or nutrition advice. Values are averages for a food type and vary by brand, ripeness and preparation.