Cheese Sauce vs Alfredo: Calories and Nutrition Compared (2026)

Cheese sauce has 10.3 g of protein per 100 g, making it higher in protein than Alfredo, which has 2.7 g. Cheese sauce contains 197 calories, while Alfredo has 150 calories, making Alfredo lower in calories.

Cheese sauce and Alfredo are popular creamy sauces used in various dishes. This comparison looks at their nutritional profiles, focusing on calories, protein, and fat content.

What Is the Difference Between Cheese Sauce and Alfredo?

Cheese sauce is a creamy mixture made primarily from cheese and often includes milk or cream. It is commonly used as a topping or dip. Alfredo is a rich pasta sauce made from butter, cream, and Parmesan cheese. It is known for its smooth texture and savory flavor.

Cheese Sauce vs Alfredo: Nutrition Side by Side

Below is a side-by-side comparison of cheese sauce and Alfredo, highlighting their nutritional differences.

Nutrient (per 100 g)	Cheese sauce	Alfredo sauce
Calories	197 kcal	150 kcal
Protein	10.3 g	2.7 g
Carbs	5.5 g	4.6 g
Sugar	0.2 g	1.2 g
Fat	14.9 g	13.7 g
Fiber	0.1 g	0 g
Sodium	493 mg	420 mg

Which Is Better, Cheese Sauce or Alfredo?

For weight loss: Alfredo is lower in calories, containing 150 calories compared to cheese sauce's 197 calories.

For muscle and protein: Cheese sauce is higher in protein with 10.3 g, while Alfredo has only 2.7 g of protein.

For low-carb or low-sugar: Cheese sauce has 5.5 g of carbs and 0.2 g of sugar, while Alfredo contains 4.6 g of carbs and 1.2 g of sugar.

How to Track Cheese sauce and Alfredo Accurately

Portion sizes and macros can easily be misjudged, affecting overall nutritional intake. Nutrola is an AI nutrition tracking app that identifies foods from a photo and returns calories and macros from a database of more than 1.8 million foods. It also supports barcode scanning and voice logging. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

How We Compiled These Numbers

The numbers provided are rounded reference values for educational use and should not be considered medical advice. This comparison is based on a per-100g basis. Values are per 100 g: Cheese sauce from USDA FoodData Central, Alfredo from Open Food Facts (aggregated plain entries).

Frequently Asked Questions (FAQ)

Which has more protein?

Cheese sauce has 10.3 g of protein per 100 g, while Alfredo has 2.7 g of protein.

Which has fewer calories?

Alfredo has 150 calories per 100 g, whereas cheese sauce has 197 calories.

How much fat is in cheese sauce?

Cheese sauce contains 14.9 g of fat per 100 g.

What is the sodium content in Alfredo?

Alfredo has 420 mg of sodium per 100 g.

How many carbs are in Alfredo?

Alfredo contains 4.6 g of carbs per 100 g.

What is the sugar content in cheese sauce?

Cheese sauce has 0.2 g of sugar per 100 g.

Key Takeaways

• Cheese sauce has 197 calories per 100 g.
• Alfredo has 150 calories per 100 g.
• Cheese sauce contains 10.3 g of protein per 100 g.
• Alfredo contains 2.7 g of protein per 100 g.
• Cheese sauce has 14.9 g of fat per 100 g.
• Alfredo has 13.7 g of fat per 100 g.