Sauces cause 50–200% portion errors (Almiron-Roig et al., Appetite 2013). Per 100 g: 197 kcal, 14.9 g fat, 493 mg sodium. Cheese sauces are calorie-dense — a tablespoon is about 15 g.
How should I track Cheese sauce, prepared from recipe?
Cheese sauce, prepared from recipe is high in calcium. The best way to track Cheese sauce, prepared from recipe is by weight, not volume. A 200 g serving of yogurt or cheese varies in density between brands and fat levels, so the same portion can differ by 20–40 calories. Research shows people underestimate calorie-dense dairy portions by up to 50% when eyeballing (Almiron-Roig et al., Appetite 2013). A kitchen scale keeps things honest. Also check whether the label lists values for the product as sold or as prepared — some powdered or concentrated dairy products show very different numbers once mixed.
