White sauce
Low GI
GL 0.1 per typical tablespoon (15 g) · GL 0.4 per 100 g
- Very low glycemic index and load
- High in total fat
White sauce has a glycemic index of 10 (Low). One typical tablespoon (15 g) adds a glycemic load of 0.1.
Updated Mar 1, 2026 · Sources: Logi Nutrition Team (USDA-derived composition, AI-assisted) · Not medical advice · Report an error
Instead of this
- GL 1 per 100 g Much lower in fat and higher in protein, while still providing creaminess with minimal impact on blood sugar.
Greek yogurt herb dressing (low fat, high protein) - GL 1 per 100 g Offers healthy fats, fiber, and protein, with no added sugars and lower saturated fat than traditional white sauce.
Tahini lemon herb dressing - GL 1 per 100 g Provides heart-healthy monounsaturated fats, fiber, and micronutrients, with less sodium and no added sugars.
Avocado and yogurt dip (guacamole-style)
Logi · Manage Insulin Resistance
Lower your blood sugar through smarter food choices
White sauce is one of the 11,117 foods Logi scores when you photograph a meal — with the portion.
Nutrition Facts (per 100g)
per 100g
| Calories | 220 kcal |
| Carbohydrates | 4 g |
| Sugars (Total) | 2.5 g |
| Natural | 1.5 g |
| Added | 1 g |
| Fiber | 0.2 g |
| Soluble | 0.1 g |
| Insoluble | 0.1 g |
| Protein | 2.5 g |
| Fat | 21 g |
| Saturated | 3.5 g |
| Unsaturated | 17 g |
| Sodium | 500 mg |
Processing Level
Why this score?
- Very low glycemic index and load
- Contains mostly unsaturated fats
- High in total fat
- High sodium content
- Low fiber and protein
Allergens
Low-GI recipes on Logi Food Coach
Frequently Asked Questions
What is the glycemic index of White sauce?
White sauce has a glycemic index of 10 (Low). One typical tablespoon (15 g) has a glycemic load of 0.1; per 100 g the glycemic load is 0.4.
Is White sauce good for people with insulin resistance?
White sauce has a low glycemic index (10), making it a good option for people with insulin resistance. It causes a slow, gradual rise in blood sugar.
How does White sauce affect blood sugar?
White sauce has a glycemic load of 0.4 per 100g, which indicates a minimal impact on blood sugar levels.
Check White sauce in the Logi app, with your portion.
