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?
15.9kcal
in a 15 g tablespoon
106 kcal per 100 g.
Source: UK CoFID 2021, record 17-666. Checked 5 October 2026.
0.78 gFat
0.87 gProtein
0.03 gFibre
6 %Daily vitamin B12
What’s in a 15 g tablespoon
More than half of a tablespoon is water. The rest is 1.5 g carbohydrate and 0.87 g protein.
- 0.78 gFat
- 0.87 gProtein
- 1.5 gCarbohydrate
- 0.03 gFibre
- 11.6 gWater
- 0.2 gMinerals and the rest
Below average for sauces, soups and condiments
Cheese sauce is 106 kcal per 100 g. The 92 sauces, soups and condiments in this database average 154.
Cheese sauce106
Sauces, soups and condiments average154
High in protein
Protein supplies 22 % of the calories; the UK “high protein” line is 20 %.
Protein, per tablespoon0.87 g
Fat, per tablespoon0.78 g
Vitamins and minerals in cheese sauce
Two of the 17 recorded reach the “high in” level. Vitamin B12 leads.
Only a trace
- Copper
Show all 17 with amounts
Chloride81.8 mg, 10 %
Vitamin B120.00015 mg, 6 %
Phosphorus27.6 mg, 3.9 %
Calcium25.7 mg, 3.2 %
Riboflavin (vitamin B2)0.04 mg, 3 %
Potassium29.1 mg, 1.5 %
Niacin (vitamin B3)0.2 mg, 1.2 %
Zinc0.11 mg, 1 %
Vitamin B60.01 mg, 0.9 %
Vitamin A0.00615 mg, 0.8 %
Folate0.0015 mg, 0.8 %
Magnesium2.3 mg, 0.6 %
Thiamin (vitamin B1)0.01 mg, 0.5 %
Vitamin D0.000015 mg, <1 %
Manganese0.01 mg, <1 %
Vitamin C0.15 mg, <1 %
Iron0.02 mg, <1 %
Badges use the UK legal thresholds per 100 g: 15 % of the reference intake for “source of”, 30 % for “high in”. A trace is shown as “trace” and never counts.
What cheese sauce doesn’t give you. And where to find it.
No recorded copper, and only 1.3 % of the vitamin C reference intake and 2 % of the vitamin D 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
Copper
Tracein cheese sauce
Find it inLiver, calf, fried2386 % per 100 g
100 mgVitamin C, 125 %
0.075 mgSelenium, 136 %
0.00125 mgVitamin D, 25 %
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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 4 here, ahead of mayonnaise (standard, retail).
0.001mg
0.0003mg
0.0002mg
0mg
Cheese sauce, packet mix, made up with semi-skimmed milk, homemadethis page
Mayonnaise, standard, retail−0.0007 mg
Dressing, yogurt−0.0008 mg
Pesto, green−0.001 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 16 kcal. Per 100 g the figure is 106 kcal.
Is cheese sauce high in chloride?
Yes. Cheese sauce, packet mix, made up with semi-skimmed milk, homemade has 545 mg chloride per 100 g, 68 % 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: chloride (545 mg, 68 %), vitamin B12 (0.001 mg, 40 %) and phosphorus (184 mg, 26 %) per 100 g.
How these numbers were made
Every figure comes from the UK Composition of Foods Integrated Dataset (CoFID), 2021 edition, record 17-666, Cheese sauce, packet mix, made up 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: 79 kcal, 2.4 g fat; made with whole milk: 108 kcal, 5.7 g fat. Food images are illustrations from Ingredient Atlas, released under CC0; they show the food, not the measured sample, and where no illustration of the exact food exists the nearest one is shown (here: Cheese Sauce). 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
- Piccalilli84 kcal
- Sauce, pasta, tomato based, for bolognese44 kcal
- Soup, carrot and orange20 kcal
- Soup, low calorie, canned33 kcal
- Tartare sauce299 kcal
- Cheese sauce182 kcal
- All 92 sauces, soups and condiments