6.6 %
Vitamin B12 contributes to normal energy-yielding metabolism, to the normal function of the immune system and to the reduction of tiredness and fatigue.
How many calories are in cheese sauce?
27.3kcal
in a 15 g tablespoon
182 kcal per 100 g.
Source: UK CoFID 2021, record 17-665. Checked 5 October 2026.
1.9 gFat
1.2 gProtein
0.11 gFibre
6.6 %Daily vitamin B12
What’s in a 15 g tablespoon
More than half of a tablespoon is water, which is why the calories stay low. What is left is mostly fat.
- 1.9 gFat
- 1.2 gProtein
- 1.4 gCarbohydrate
- 0.11 gFibre
- 10.2 gWater
- 0.2 gMinerals and the rest
Above average for sauces, soups and condiments
Cheese sauce is 182 kcal per 100 g. The 92 sauces, soups and condiments in this database average 154.
Cheese sauce182
Sauces, soups and condiments average154
High in saturated fat
8 g of saturates per 100 g, which is red on a UK traffic-light label (the line is 5 g).
Saturates, per tablespoon1.2 g
Fat, per tablespoon1.9 g
Vitamins and minerals in cheese sauce
Three of the 23 reach the “high in” level, led by vitamin B12.
A source of
Show all 23 with amounts
Vitamin B120.000165 mg, 6.6 %
Chloride51.3 mg, 6.4 %
Calcium37.1 mg, 4.6 %
Phosphorus27.5 mg, 3.9 %
Iodine0.0051 mg, 3.4 %
Vitamin A0.0228 mg, 2.9 %
Riboflavin (vitamin B2)0.04 mg, 2.8 %
Niacin (vitamin B3)0.32 mg, 2 %
Zinc0.18 mg, 1.8 %
Pantothenic acid (vitamin B5)0.09 mg, 1.4 %
Potassium24.5 mg, 1.2 %
Biotin0.00051 mg, 1 %
Vitamin B60.01 mg, 0.8 %
Magnesium2.4 mg, 0.6 %
Thiamin (vitamin B1)0.01 mg, 0.5 %
Selenium0.0003 mg, 0.5 %
Folate0.00105 mg, 0.5 %
Manganese0.01 mg, <1 %
Vitamin E0.04 mg, <1 %
Vitamin D0.000015 mg, <1 %
Copper0 mg, <1 %
Iron0.03 mg, <1 %
Vitamin C0.15 mg, <1 %
Badges use the UK legal thresholds per 100 g: 15 % of the reference intake for “source of”, 30 % for “high in”.
What cheese sauce doesn’t give you. And where to find it.
Only 1.3 % of the vitamin C reference intake, 2 % of the vitamin D reference intake and 3.6 % of the selenium reference intake per 100 g.
Vitamin C
1.3%in cheese sauce, per 100 g
Find it inCherries, West Indian2150 % per 100 g
Vitamin D
2%in cheese sauce, per 100 g
Find it inBloater, grilled500 % per 100 g
Selenium
3.6%in cheese sauce, per 100 g
Find it inKidney, pig, fried491 % per 100 g
100 mgVitamin C, 125 %
0.075 mgSelenium, 136 %
0.00125 mgVitamin D, 25 %
Or one scoop of Immufix
Every 25 g scoop declares 100 mg of vitamin C, 0.00125 mg of vitamin D and 0.075 mg of selenium, alongside other vitamins and minerals. Vitamin C, vitamin D and selenium contribute to the normal function of the immune system.
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Tracked UK delivery
Free standard delivery to UK addresses. Royal Mail 48 tracked, usually 2 to 3 working days.
Made in Cambridgeshire
Made in the UK since 1998, with every nutrient and its declared amount listed on the label.
Cheese sauce against other sauces, soups and condiments
Per 100 g, cheese sauce has the most vitamin B12 of the 5 here, ahead of soup (goulash).
0.0011mg
0.0006mg
0.0005mg
0.0004mg
0.0003mg
Cheese sauce, made with semi-skimmed milk, homemadethis page
Soup, goulash−0.0005 mg
Salad cream−0.0006 mg
Scotch broth−0.0007 mg
Mayonnaise−0.0008 mg
All values per 100 g, from the same dataset. Differences are against cheese sauce.
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Questions about cheese sauce
Four questions chosen by the facts above, so every food answers differently.
How many calories are in a portion of cheese sauce?
A typical portion (15 g, one tablespoon) gives 27 kcal. Per 100 g the figure is 182 kcal.
Is cheese sauce high in vitamin B12?
Yes. Cheese sauce, made with semi-skimmed milk, homemade has 0.0011 mg vitamin B12 per 100 g, 44 % of the NRV, above the 30 % threshold for a “high in” claim.
Are these figures exact for cheese sauce?
No. They are calculated from a standard recipe in the UK Composition of Foods Integrated Dataset (CoFID, 2021). A different recipe, portion of sauce or cooking method will move them, so read them as a typical estimate.
Which vitamins and minerals does cheese sauce have most of?
By share of the daily reference intake: vitamin B12 (0.0011 mg, 44 %), chloride (342 mg, 43 %) and calcium (247 mg, 31 %) per 100 g.
How these numbers were made
Every figure comes from the UK Composition of Foods Integrated Dataset (CoFID), 2021 edition, record 17-665, Cheese sauce, made with semi-skimmed milk, homemade, published by Public Health England under the Open Government Licence v3.0; this record is a calculated recipe estimate. Main data references: Updated 2013. Values are per 100 g of the edible part; a tablespoon is 15 g, one tablespoon, the usual UK portion for sauces, soups and condiments. Reference intakes follow Regulation (EU) 1169/2011 Annex XIII as retained in GB law; “source of”, “high in” and “low” follow Regulation (EC) 1924/2006, assessed per 100 g. Function lines are the authorised wording from the GB register of nutrition and health claims, credited to the nutrient. Energy is rounded to the whole kcal and kJ; other amounts to one decimal, or two below 1. A trace is shown as “trace” and never gets a figure or a badge; a nutrient never analysed is left off the page. We start from the dataset’s 2,887 records and keep 2,322: records weighed with bone, shell or skin, alcoholic drinks, infant foods, brand-named products, records with fewer than eight measured vitamins and minerals and near-identical variants are left out. Group context uses the 92 sauces, soups and condiments kept from the dataset; a rank counts only the foods with a measured figure for that nutrient. Merged variant: made with skimmed milk: 172 kcal, 11.6 g fat, 7.23 g saturates; made with whole milk: 197 kcal, 14.6 g fat, 9.12 g saturates. Food images are illustrations from Ingredient Atlas, released under CC0; they show the food, not the measured sample. Checked 5 October 2026. Contains public sector information licensed under the Open Government Licence v3.0.
More sauces, soups and condiments
From the same group, with calories per 100 g, and the foods with the most vitamin B12.
More sauces, soups and condiments
- Soup, chicken, cream of, canned, condensed85 kcal
- Soup, mushroom, carton, chilled48 kcal
- White sauce, sweet146 kcal
- Chutney, apple190 kcal
- Guacamole128 kcal
- Relish, corn/cucumber/onion144 kcal
- All 92 sauces, soups and condiments
Most vitamin B12
- Hollandaise sauce0.0025 mg
- Cheese sauce, packet mix, made up with semi-skimmed milk0.001 mg
- White sauce, savoury0.0009 mg
- Liver, ox, raw0.11 mg
- Liver, ox, stewed0.11 mg
- Liver, lamb, fried0.083 mg
- Vitamin B12 guide