313 %
Phosphorus contributes to normal energy-yielding metabolism and to the maintenance of normal bones and teeth.
How many calories are in cheese sauce?
1458kcal
in a 300 g serving
486 kcal per 100 g.
Source: UK CoFID 2021, record 12-593, 10 analysed samples. Checked 5 October 2026.
85.2 gFat
57.9 gProtein
5.1 gFibre
313 %Daily phosphorus
What’s in a 300 g serving
About a third of a serving is carbohydrate. Sugars make up 16.8 g of that.
- 85.2 gFat
- 57.9 gProtein
- 123 gCarbohydrate
- 5.1 gFibre
- 11.7 gWater
- 17.4 gMinerals and the rest
Above average for dishes
Cheese sauce is 486 kcal per 100 g. The 603 dishes in this database average 180.
Cheese sauce486
Dishes average180
High in salt
6.8 g of salt per 100 g, which is red on a UK traffic-light label (the line is 1.5 g).
Salt, per serving20.3 g
Sugars, per serving16.8 g
Vitamins and minerals in cheese sauce
Six of the 17 recorded reach the “high in” level. Phosphorus leads by a long way.
Show all 17 with amounts
Chloride10950 mg, 1369 %
Phosphorus2190 mg, 313 %
Calcium1290 mg, 161 %
Vitamin B120.0039 mg, 156 %
Riboflavin (vitamin B2)1.7 mg, 124 %
Niacin (vitamin B3)15 mg, 94 %
Zinc7.5 mg, 75 %
Folate0.138 mg, 69 %
Vitamin A0.495 mg, 62 %
Vitamin B60.78 mg, 56 %
Potassium990 mg, 50 %
Manganese0.9 mg, 45 %
Thiamin (vitamin B1)0.36 mg, 33 %
Vitamin D0.0015 mg, 30 %
Magnesium108 mg, 29 %
Iron2.4 mg, 17 %
Vitamin Cnone recorded
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 vitamin C or copper, and only 5.7 % of the iron reference intake per 100 g.
Vitamin C
0mgin cheese sauce
Find it inCherries, West Indian2150 % per 100 g
Copper
Tracein cheese sauce
Find it inLiver, calf, fried2386 % per 100 g
Iron
5.7%in cheese sauce, per 100 g
Find it inThyme, dried, ground883 % per 100 g
100 mgVitamin C, 125 %
0.075 mgSelenium, 136 %
0.00125 mgVitamin D, 25 %
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Cheese sauce against other dishes
Per 100 g, cheese sauce has the most phosphorus of the 6 here, ahead of seafood selection.
730mg
170mg
160mg
130mg
100mg
61mg
Sauce, cheese, packet mix, drythis page
Seafood selection−560 mg
Fish balls, steamed−630 mg
Seafood sticks−669 mg
All values per 100 g, from the same dataset. Differences are against cheese sauce.
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Questions about cheese sauce
The questions people ask about cheese sauce, answered from the dataset.
How many calories are in a portion of cheese sauce?
A typical portion (300 g, one serving) gives 1458 kcal. Per 100 g the figure is 486 kcal.
Is cheese sauce high in chloride?
Yes. Sauce, cheese, packet mix, dry has 3650 mg chloride per 100 g, 456 % of the NRV, above the 30 % threshold for a “high in” claim.
Which vitamins and minerals does cheese sauce have most of?
By share of the daily reference intake: chloride (3650 mg, 456 %), phosphorus (730 mg, 104 %) and calcium (430 mg, 54 %) per 100 g.
Is cheese sauce a good source of protein?
Sauce, cheese, packet mix, dry has 19.3 g protein per 100 g, 16 % of the energy, which meets the UK threshold for “source of protein”.
How these numbers were made
Every figure comes from the UK Composition of Foods Integrated Dataset (CoFID), 2021 edition, record 12-593, Sauce, cheese, packet mix, dry, 10 analysed samples, published by Public Health England under the Open Government Licence v3.0. Main data references: Milk Products and Eggs Supplement, 1989; and industry data, 2013. Fat, sat fat, sodium and chloride updated with industry data, 2014 (Colman's products). Values are per 100 g of the edible part; a serving is 300 g, one serving, the usual UK portion for dishes. 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 603 dishes kept from the dataset; a rank counts only the foods with a measured figure for that nutrient. 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: Blue Cheese). Checked 5 October 2026. Contains public sector information licensed under the Open Government Licence v3.0.
More dishes
From the same group, with calories per 100 g, and the foods with the most phosphorus.
More dishes
- Pudding, suet352 kcal
- Spaghetti bolognese, retail, reheated, with spaghetti126 kcal
- Bhaji, cauliflower211 kcal
- Coo-coo99 kcal
- Curry, mung bean dahl and spinach102 kcal
- Jelly61 kcal
- All 603 dishes