Cheese sauce
Low GI
GL 2.5 per cup (245 g) · GL 1 per 100 g
- Moderate protein content
- High saturated fat content
Cheese sauce has a glycemic index of 15 (Low). One cup (245 g) adds a glycemic load of 2.5.
Updated Jul 3, 2026 · Sources: USDA FoodData Central #171191 , Logi Nutrition Team · Not medical advice · Report an error
Instead of this
- GL 1 per 100 g Provides significantly higher protein and probiotics with far less saturated fat and sodium.
Nonfat greek yogurt herb dip - GL 5 per 100 g Offers a cheesy flavor profile while providing healthy fats, fiber, and B-vitamins without dairy processing.
Nutritional yeast - GL 0.5 per 100 g Contains complex carbohydrates and fiber that help stabilize blood sugar, unlike the refined fats in cheese sauce.
Hummus
Forms of Cheese sauce
Logi · Manage Insulin Resistance
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Cheese sauce is one of the 11,150 foods Logi scores when you photograph a meal — with the portion.
Portions
| Portion | Grams | GL |
|---|---|---|
| 1 tablespoon | 15 g | 0.2 |
| 1/4 cup serving | 60 g | 0.6 |
| 1 cup | 245 g | 2.5 |
Nutrition Facts (per 100g)
per 100g
| Calories | 174 kcal |
| Carbohydrates | 6.83 g |
| Sugars (Total) | 0.42 g |
| Natural | 0.4 g |
| Added | 0 g |
| Fiber | 0.5 g |
| Soluble | 0.2 g |
| Insoluble | 0.4 g |
| Protein | 6.71 g |
| Fat | 13.29 g |
| Saturated | 8.23 g |
| Unsaturated | 4.43 g |
| Sodium | 900 mg |
Processing Level
Why this score?
- Moderate protein content
- Low sugar content
- High saturated fat content
- Excessive sodium levels
- Highly processed dairy product
Calculate the glycemic load of a meal with Cheese sauce
Allergens
Low-GI recipes on Logi Food Coach
Frequently Asked Questions
What is the glycemic index of Cheese sauce?
Cheese sauce has a glycemic index of 15 (Low). One cup (245 g) has a glycemic load of 2.5; per 100 g the glycemic load is 1.
Is Cheese sauce good for people with insulin resistance?
Cheese sauce has a low glycemic index (15), making it a good option for people with insulin resistance. It causes a slow, gradual rise in blood sugar.
Which form of Cheese sauce has the lowest glycemic load?
Cheese sauce has the lowest glycemic load of all forms of Cheese sauce in this database (1 per 100 g).
Check Cheese sauce in the Logi app, with your portion.
