Béchamel sauce - Carbs, Glycemic Index, Fats, Minerals, Vitamins & much more

Picture of Béchamel sauce

Béchamel sauce consists of 9% fat, 3% protein, 7% carbs, 0% fiber and 79% water. Béchamel sauce has 124 calories per 100g, that is 72% lower than other foods in Sauces and seasonings. In total 65% of the calories in Béchamel sauce are from fat, 10% from protein and 23% from carbohydrates.

  • Very low Glycemic Index Glycemic Index: 0
  • Low in carbs Only 1.1g carbs in a serving of 15g
  • Low Glycemic Load Glycemic Load: 0.0
On this page you will find information on:

Can you eat Béchamel sauce for a low carb diet?

With 1.05g of carbs and a Glycemic Load of 0 in a portion of 15g, Béchamel sauce can be consumed for a ketogenic or low-carb diet. Béchamel sauce contains low amounts of Fructose, is Gluten free and has no Lactose.

Béchamel sauce: nutrition facts & data

Nutrition facts
per 100g 		Béchamel sauce
avg Sauces and seasonings[1]
Calories (kcal) 124.0 172.7
Fat (g) 9.0 12.8
Protein (g) 3.0 4.7
Carbohydrates (g) 7.0 8.8
Mono- & Di-Saccharides (g) 2.0 8.8
Polysaccharides (g) 5.0 8.8
Fibers (g) 0.3 0.8
Sodium (mg) 85.0 3,114.1
Water (g) 79.0 63.7
[1] average of Sauces and seasonings

Breakdown in percent (%) of total calories

An average portion size (15g) of Béchamel sauce contains:

  • 18.6 Calories
  • 1.4g of Fat
  • 0.5g of Protein
  • and 1.1g of Carbs
  • 12.8mg of sodium - 0.0% of the RDA for sodium.
  • 1.5mg of Magnesium, that covers 0.0% of the recommended daily allowance (RDA) for Magnesium.
  • 0.1mg of Zinc - 0.0% of the RDA for Zinc.
  • 0.1mg of Iron - 0.0% of the RDA for Iron.
  • 18.0mg of Potassium - 0.0% of the RDA for Potassium.
  • 0.2mg of Vitamin C - 0.0% of the RDA for Vitamin C.
  • 0.0mg of Vitamin B12 - 0.0% of the RDA for Vitamin B12.

For every gram of carbs in Béchamel sauce you get

  • 0.43 grams of protein compared to the average of 0.46g per gram of carbs among all foods. Other foods in Sauces and seasonings have on average 0.53g of proteins per 1 gram of carbs.
  • 1.29 grams of fat (total average 0.66g, other foods in Sauces and seasonings 1.45g)
  • 0.04 grams of fibers (total average 0.13g, other foods in Sauces and seasonings 0.09g)

Nutrient distribution per gram

What vitamins are in Béchamel sauce?

Vitamins
per 100g 		Béchamel sauce
avg[1]
Vitamin C (mg) 1.0 4.3
Vitamin E (mg) 0.3 2.9
Vitamin B1 / Thiamine (mg) 0.0 0.1
Vitamin B2 (mg) 0.1 0.1
Vitamin B6 (mg) 0.1 0.1
Vitamin B9 / Folate (μg) 8.0 7.7
Vitamin B12 (μg) 0.2 0.1
Retinol (μg) 75.0 42.6
beta-Carotene (μg) 200.0
[1] average of Sauces and seasonings

Is Béchamel sauce rich in vitamins?

info

The following chart displays the amount of vitamins per portion Size (15g) for Béchamel sauce of the recommended daily allowance (RDA[1]) for each vitamin in percent.

[1]Avg. RDA for a 19-30 year old adult
Learn more about RDA values for vitamins by clicking on the names in the table above.

Minerals in Béchamel sauce

Minerals
per 100g 		Béchamel sauce
avg[1]
Magnesium (mg) 10.0 27.3
Zinc (mg) 0.4 0.4
Sodium (mg) 85.0 3,114.1
Calcium (mg) 60.0 72.3
Iron (mg) 0.4 1.6
Potassium (mg) 120.0 219.1
Phosphorus (mg) 70.0 126.4
[1] average of Sauces and seasonings

Is Béchamel sauce high in minerals?

info

Again, for every mineral contained in Béchamel sauce we looked at the portion size (15g) and applied it to the recommended daily allowance (RDA[1]). Data is shown in percent of RDA per portion size.

[1]RDA for a 19-30 year old adult
Learn more about RDA values for minerals by clicking on the names in the table above.

Carbohydrates in Béchamel sauce

7.0% of Béchamel sauce are carbs, per serving of 15g that makes 1.1g of carbs.

Monosachharides and polysaccharides

Sugars
per 100g 		Béchamel sauce
avg[1]
Monosaccharides (g) 2.0 6.0
Polysaccharides (g) 5.0 2.7
Total carbs (g) 7.0 8.8
[1] average of Sauces and seasonings

How high are the Glycemic Index and the Glycemic Load for Béchamel sauce?

The Glycemic Index of Béchamel sauce is 0, which would be considered as low. The Glycemic Load in a normal serving is 0.0 and can be regarded as low.

Allergens in Béchamel sauce

  • is Gluten free
  • has no Lactose
  • low amounts of Fructose

Fatty acids and cholesterol in Béchamel sauce

Of the 9.0g total fat per 100g in Béchamel sauce, 5.3g are saturated fatty acids (SFA), 0.4g are monounsaturated fatty acids (MUFA) and 2.6g are polyunsaturated fatty acids (PUFA). The amount of cholesterol is 60.0mg.