Almond Milk
Pesto
Béchamel Sauce
A classic white sauce made from butter, flour, and milk, a base for creamy dishes like lasagna, macaroni and cheese, and gratins. Known for its velvety texture and subtle flavor.
15
1 tbsp
(15 ml)
CAL
C
Nutri-Score
Rich in calcium, but high in saturated fats, low in fiber.
Value per 100 ml & per cup (250ml):
105 kcal | 260 kcal
Protein
3.5 grams | 8 grams
Fats
4 grams | 10 grams
Carbohydrates
11 grams | 30 grams
Fiber
None
Vitamins & Nutrients
- Calcium: Supports bone health and muscle function.
- Vitamin A: Helps maintain healthy skin and vision.
- Vitamin B2 (Riboflavin): Important for energy production.
- Phosphorus: Supports healthy bones and teeth.
Satiety and Feelings
Creamy and comforting, Béchamel offers short-term fullness thanks to its fat content, but low protein and fiber may lead to quick hunger rebound. Best when paired with fiber-rich foods like vegetables or whole grains.
What does 100 ml look like?
About 7 tablespoons or just under ½ cup.
What does 2000 | 2500 calories look like?
About 670 ml or 835 ml, which equals 2 ¾ to 3 ½ cups (≈ 740 grams / 1.63 lbs. depending on thickness).
Daily Value per 100 milliliters %
Did you know?
- Béchamel sauce is one of the five “mother sauces” in French cuisine, forming the base of many other sauces.
- The name “Béchamel” comes from Louis de Béchameil, a steward to King Louis XIV.
- Often used in croque monsieur, moussaka, and creamy casseroles.
- Traditionally made with whole milk, but can be lightened with plant-based or skim options.
Drawbacks ⚠️
High in saturated fats, especially if made with whole milk and butter.
Can be calorie-dense, especially in large portions.
As a refined sauce, it lacks many micronutrients unless enriched.
