Is white sauce pasta fattening?

In this blog post, we will answer the following question: Is white sauce pasta fattening? Currently, many people are choosing to have balanced diets, so it is common that they want to investigate more about the nutritional value of various foods.

Is white sauce pasta fattening?

The amount of calories in the white sauce pasta is 153 kcal per 100 grams. The energy intake of 100 grams of this sauce is approximately 6% of the recommended daily amount of calories that a middle-aged adult of average height who exercises with moderate physical activities needs to consume.

The calories in the white sauce provide our body with the necessary energy to carry out all daily activities. By consuming this sauce, our body uses those calories as a source of energy to exercise. Without this contribution we would not have enough energy; however, it is important to always maintain a balanced diet to avoid being overweight.

As we can see, the white sauce is good to provide us with energy. However, no food in excess is good, and if this sauce is consumed repeatedly it can make us gain weight. If you want to enjoy the flavor of this sauce while taking care of your body, we will show you a recipe for the preparation of a light Bechamel sauce.

This recipe is light, it does not have butter or cream, to provide a lower amount of calories than the traditional version while maintaining its delicious flavor.


  • 1 tablespoon of cornstarch (cornstarch).
  • 300 milliliters of skim milk (you can also use non-dairy milk).
  • ½ onion.
  • 1 tablespoon of extra virgin olive oil.
  • As for seasonings you can use: salt, ground pepper and nutmeg to taste.


  1. The first thing to do is dilute the cornstarch with a portion of milk (the rest will be used later). We will use a spoon to mix it well so that no lumps remain.
  1. Then you will have to grate the onion and place it in a pan with a tablespoon of oil to fry the onion. When it loses color and becomes semi-transparent, we will add the milk that we had saved.
  1. Next, we will heat over low heat, preventing it from boiling, and we will add the mixture of starch with milk little by little. Don’t stop stirring the sauce at any time, not even when you add the salt, pepper, and nutmeg.
  1. Then you should bring it to a boil so that the sauce takes consistency and thickens. Remember that as it cools, it will thicken more, so it should not be left on the fire for too long.
  1. If the sauce becomes lumpy, you will only have to pass it through the blender and return it to high temperatures until it binds and you get a creamy texture.

Many people wonder what dishes this sauce could be combined with. The white sauce can accompany pasta dishes, they can serve as a filling, and can even be used to gratinate baked vegetables (broccoli, cauliflower, chard, and spinach).

Other FAQs about Sauces which you may be interested in.

Is tomato sauce healthy?

Is pesto healthier than tomato sauce?

Is pizza sauce thicker than spaghetti sauce?

5 healthy sauces with beneficial effects on health

What is good is said to be either little or unhealthy. Well, there are, however, some sauces that, in addition to being very tasty, are prepared from nutritious ingredients and have real medicinal properties. The proposed recipes are based on natural oils, sea salt, or Himalayan salt and do not contain lactose, sugar, or gluten.

Coconut oil mayonnaise  – Mayonnaise is one of the most widespread sauces in the world, being present in every kitchen, regardless of culture. It is useful to complement various snacks, sandwiches, or even delicious french fries, but the mayonnaise on the market is downright unhealthy because it contains a lot of additives and preservatives. 

Home-made mayonnaise is really healthier, but we still offer you a really unique and delicious recipe, with a surprising taste: coconut. It is prepared like the classic mayonnaise, but, instead of sunflower oil, add coconut oil and add a small clove of garlic. The sauce can be stored in the refrigerator for a maximum of 4 days.

Rocket and basil pesto – A well-made pesto sauce is perfectly seasoned with almost any dish. It can be spread on toast, can complete pasta, or can be eaten with raw or cooked vegetables. The recipe proposed by us involves the introduction of new ingredients. 

Thus, mix a cup of walnuts, a bunch of fresh basil leaves, a handful of arugula, and a clove of garlic with half a cup of olive oil. For the recipe to be successful, it is recommended that the walnuts be left to soak for a few hours before preparing the sauce. It can be consumed for a maximum of 2 days after preparation.

Sweet vinegar sauce –  For the recipe, you need half a cup of raisins, half a cup of olive oil, a quarter of apple cider vinegar, and a tablespoon of honey. The raisins are left to soak overnight and the next day all the ingredients are beaten until a homogeneous cream is obtained.

Mustard sauce – Although the original recipe is prepared with butter or sour cream, to keep us on the healthy side of gastronomy, we will give up this ingredient. Thus, the sauce proposed by us contains half a cup of mustard, a cup of water, and a cup of oatmeal. 

They are soaked in water and mixed with mustard. Depending on the consistency we want, hot water or oatmeal is added to the sauce. It is recommended to be consumed immediately after preparation.

Guacamole sauce – The traditional Mexican sauce, also called salsa, is extremely healthy and beneficial for digestion and, although there are several recipes, depending on the ingredients added, avocado remains the basis of guacamole sauce. 

A tasty and easy to prepare option involves an avocado fruit, two cloves of garlic, even green garlic, olive oil, and lemon juice. Mix the ingredients until a paste is obtained and add pieces of finely chopped tomatoes.

The bottom line

Any type of sauce, consumed in moderation, is healthy to eat and essential to make our dishes taste absolutely delicious. With white sauce, we recommend eating it in smaller quantities, as it is high in calories and contains a lot of sodium (400 mg/100g). 

Instead, you can prepare and eat one of the five sauces mentioned above. We know they may not go with every dish, but remember that you can also be creative and improvise a healthier alternative to the white sauce!

If you have any questions or comments on the content, please let us know.