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 — dissected below.
SOURCE·USDA SR Legacy·FDC 172200·REVIEWED JUL 2026
The 4·4·9 shorthand adds to 198 kcal and USDA publishes 197 kcal. The arithmetic closes, so the axis above is simply that figure divided by the shares.
Source—USDA FoodData Central, SR Legacy—FDC 172200—retrieved 2026-07
How this is worked out
- USDA measures every nutrient per 100 g of edible portion. That row is published here unchanged — nothing is rounded up, smoothed or "adjusted".
- The energy figure is USDA's own, derived with food-specific factors. This site never computes the calorie count it publishes.
- The Atwater shorthand 4 · 4 · 9 is applied to the protein, carbohydrate and fat grams only to split that energy into shares — and where the shorthand disagrees with the published figure, the gap is printed rather than hidden.
- A serving is a straight proportional conversion of the per-100 g row, using USDA's own household measures for the grams.
- The walking figure uses MET 4.0 at 70 kg, the same equation the sister site publishes.
per serving = per 100 g × serving grams ÷ 100 energy shares = 4·P + 4·C + 9·F (P, C, F in grams) walk minutes = kcal ÷ (4.0 × 3.5 × 70 ÷ 200)
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 |
SOURCE·USDA SR Legacy·REVIEWED JUL 2026
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 |
A dash means the nutrient was not measured for this item, which is not the same as zero.
SOURCE·USDA SR Legacy·FDC 172200·REVIEWED JUL 2026
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.
SOURCE·USDA SR Legacy·REVIEWED JUL 2026
A reference table describes the average cheese sauce, prepared from recipe. Yours was grown somewhere, picked at some ripeness, and cooked by you.
Questions this entry settles
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.
Neighbouring entries
The 6 foods that sit closest to cheese sauce, prepared from recipe on the calorie-density shelf, all within dairy and egg products.
Source: USDA FoodData Central, SR Legacy — public domain, reviewed JUL 2026. 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.
