Thick white sauce has 186 kcal and 13.8 g fat per 100 g. More butter and flour than the medium version, this sauce clings to food and adds 26% more calories per serving. A 60 ml ladle adds 112 calories. Weigh the pour; thick sauces make portion estimation harder.
How should I track Homemade Sauce, white, thick?
Small amounts of Homemade Sauce, white, thick add up faster than most people realize. A systematic review (Whitton et al., Adv Nutr 2022) found that condiments are among the most frequently omitted items in food logs — skipped 1–80% of the time. A tablespoon of mayo or dressing can add 50–100 calories, and most people use two or three tablespoons without measuring. The fix is simple: keep a teaspoon or scale near your plate and measure once. Sauces and dressings are often the hidden reason a "healthy" salad ends up at 600+ calories.