Cheese Sauce

Q: How many calories in cup of cheese sauce?

About 479 calories, with roughly 25.1g of protein. cup weighs about 243g. Use the slider above for any other portion.

The protein bar of things that were already food.

197

cal per 100 g

Portion explorer

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= 8.6 oz

Calories

479

Protein

25.1g

Carbs

13.3g

Fat

36.3g

Protein 21% Carbs 11% Fat 68%

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Cheese Sauce is 68% fat by calorie — almost all of it saturated.

Dense fuel, not junk. Fat is 9 cal/g vs 4 for protein or carbs — an ounce is a real portion, not a "handful."

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Burn it off

What per 100 g costs.

Minutes for a 155 lb (70 kg) adult to burn 197 cal. Adjust down for lighter, up for heavier.

Walking

min · 3.5 mph

Cycling

min · easy pace

Jogging

min · 5 mph

Swimming

min · freestyle

Estimates from the Compendium of Physical Activities. Real burn depends on weight, intensity, and fitness.

The chef's caveat

Plain vs. flavored

Numbers on this page are for plain, unsweetened. Flavored versions typically add 8–18g of sugar per container — sometimes more than a scoop of ice cream. Read the panel; the difference is not small.

Full nutrient panel · per 100 g

What else is in there.

From USDA FoodData Central (SR Legacy). %DV against the FDA 2,000-calorie reference.

Fiber0.1 g0%

Sugar0.19 g—

Saturated fat8.034 g40%

Cholesterol38 mg13%

Sodium493 mg21%

Potassium142 mg3%

Calcium311 mg24%

Iron0.35 mg2%

Magnesium19 mg5%

Zinc1.26 mg11%

Vitamin C0.6 mg1%

Vitamin E0.09 mg1%

Vitamin A82 mcg9%

Vitamin D1 mcg5%

Vitamin B60.045 mg3%

Vitamin B120.35 mcg15%

Folate10 mcg3%

Niacin0.204 mg1%

Caffeine0 mg—

How it stacks

Compared to its neighbors.

per 100 g, as-served. Same portion, honest comparison.

Cheese

56 more calories per 100g · +8g fat.

Cal253 Protein9.2 g Fat22.8 g

Cheese

130 more calories per 100g · +10g protein.

Cal327 Protein20.1 g Fat27.3 g

Cheese

143 more calories per 100g · +14g protein.

Cal340 Protein24.4 g Fat26 g

Common questions

The stuff people actually ask.

How many calories in cup of cheese sauce?

About 479 calories, with roughly 25.1g of protein. cup weighs about 243g. Use the slider above for any other portion.

Nonfat vs. full-fat — which is better?

Depends on the goal. Nonfat: max protein per calorie, best for a cut. Full-fat: more satiating, some studies link it to better metabolic markers, and it tastes better. Neither is "wrong."

Is cheese sauce actually healthy, or is that marketing?

By the numbers on this page: dense in unsaturated fat, fiber, and micronutrients — the "high calorie ≠ unhealthy" case in food form.

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