Alfredo sauce calories come to 390 for 1 cup (260 g) and 150 per 100 g. Fat supplies 90% of those calories, and the same cup carries 1,435 mg of sodium, 62% of the daily value. Most plates get far less than a full cup, so the amount you pour decides almost everything.
390kcal
1 cup · 260 g, prepared, ready to serve
6%protein
5.5 gProtein
5 gCarbs
39 gFat
How to burn off 390 kcal
—Walking, brisk
—Jogging
—Cycling, moderate
—Swimming
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Nutrition facts
Prepared, ready to serve · per 260 g
Calories
390 kcal
Protein
5.5 g
Carbohydrate
4.6 g
Fat
39 g
Saturated fat
22 g
Cholesterol
114 mg
Sodium
1435 mg
Potassium
101 mg
Iron
0.1 mg
Source: USDA FoodData Central
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Verified nutrition data
Numbers on this page come from USDA FoodData Central, the U.S. Department of Agriculture’s food composition database, and from manufacturer labels where a branded product is named. Last verified September 2026. How we verify our data →
Alfredo sauce: calories, protein and sodium by serving
Percent of daily value uses the FDA reference of 2,000 kcal a day.
Serving
kcal
Protein
Carbs
Fat
Sodium
% DV kcal
1 cup (260 g)
390
5.5 g
4.6 g
39 g
1,435 mg
20%
1/4 cup (65 g)
98
1.4 g
1.2 g
9.8 g
359 mg
5%
100 g
150
2.1 g
1.8 g
15 g
552 mg
8%
With chicken (260 g)
406
17.9 g
3.7 g
35.4 g
1,347 mg
20%
3 × 1 cup (260 g)
1,170
16.5 g
4,306 mg
5 × 1 cup (260 g)
1,950
27.6 g
7,176 mg
A quarter cup is a 98-calorie sauce
The label serving for jarred alfredo is usually 1/4 cup (65 g), and that portion lands at 98 calories, about 5% of the daily value. It brings 9.8 g of fat, 1.4 g of protein and 359 mg of sodium. For a light coating on a bowl of pasta, that is a reasonable number.
Restaurant-style plates are a different story. A full cup (260 g) is 390 calories and 20% of the daily value before a single noodle is counted. Restaurants and home cooks who make a creamy, saucy plate often land closer to the cup than the quarter cup, which is four times the calories on the same plate of pasta.
Batch cooking makes the totals climb fast. Two cups (520 g) come to 780 calories and 2,870 mg of sodium. Three cups (780 g) reach 1,170 calories, and a five-cup pot (1,300 g) for a family dinner holds 1,950 calories and 7,176 mg of sodium. Split that pot evenly and each person's share is easy to log; scoop with a ladle and it is not.
Fat is 90% of every spoonful
Alfredo is a fat-based sauce, and the calorie split shows it plainly: 90% fat, 6% protein and 5% carbs. Per 100 g there are 15 g of fat against just 2.1 g of protein and 1.8 g of carbs. Sugars sit at 0.9 g and fiber at 0.
Saturated fat is the bigger part of that fat. At 8.5 g per 100 g, it is more than half of the total fat, and the daily value for saturated fat is 20 g. A full cup carries 39 g of total fat, half of the 78 g daily value on its own. Cholesterol runs 44 mg per 100 g.
What this means in practice: alfredo adds richness and calories but little protein or fiber to keep you full. Its carbs barely register, so the pasta underneath, not the sauce, drives the carb count of the plate. If you track fat closely, the sauce is the line to measure; if you track carbs, look at the noodles instead.
Sodium is the row to watch
At 552 mg per 100 g, alfredo sauce covers 24% of the daily sodium value in a portion smaller than half a cup. That number comes from the cheese and butter base, and it does not shrink just because the sauce tastes mild rather than salty.
The full cup is where it gets heavy: 1,435 mg, or 62% of the 2,300 mg daily value. Two cups already pass the daily value at 2,870 mg. The quarter cup keeps it to 359 mg, 16% of the daily value, which leaves plenty of room for the rest of the day.
If you watch sodium, salted pasta water and grated cheese on top both stack onto the sauce's total. Taste before adding more salt, and treat the quarter cup as the default rather than the floor. Jarred options such as Ragu Classic Alfredo Sauce or Newman's Own Alfredo Pasta Sauce vary by brand, so the label on your jar is worth a glance.
Chicken lifts protein far more than calories
A cup of alfredo with chicken (260 g) comes to 406 calories, only a little more than the 390 in plain sauce. The difference is in what you get: 17.9 g of protein, 36% of the daily value, compared with 5.5 g and 11% for sauce alone. Fat drops slightly to 35.4 g because chicken replaces some of the sauce.
Sodium stays high at 1,347 mg, 59% of the daily value, so adding meat does not fix that row. It does make the dish more filling per calorie, which matters if alfredo is the main event rather than a topping.
To fit alfredo into a day of eating, let vegetables take up space on the plate. Broccoli, spinach or peas stretch a quarter cup of sauce across a larger serving, and a lean protein makes the meal hold you longer. Frozen meals like Lean Cuisine Alfredo Pasta with Chicken & Broccoli follow the same idea. BodyPal can log a plate of alfredo from a photo, which helps when the sauce is already mixed in.
How does alfredo sauce compare?
Here is how alfredo sauce stacks up against cocktail sauce, coconut cream and ketchup, per 100 g and per usual serving.
Verdict: For the fewest calories per serving, ketchup at 17 per tablespoon or cocktail sauce at 77 per 1/4 cup beats alfredo's 98, though both carry more sodium per 100 g (907 mg and 1,262 mg against 552 mg). Coconut cream, at 330 calories per 100 g and 792 per cup, is the only one here richer than alfredo, so it is no lighter swap for a creamy sauce.
Most popular alfredo sauce brands in the United States
Ranked by popularity in the BodyPal database
# Productkcal / 100 g
1Newman's Own Alfredo Pasta Sauce1/4 cup · 61 g148 kcal
6Signature Cafe Chicken Alfredo1 cup · 140 g143 kcal
Jarred sauces are labeled per quarter cup of sauce on its own, while the frozen alfredo dinners include pasta, so their numbers per 100 g read lower than the sauce above. Source: manufacturer labels / USDA FoodData Central.
Alfredo sauce FAQs
How many calories are in alfredo sauce?
A cup of alfredo sauce is 390 calories and a quarter cup is 98 calories. Per 100 g it comes to 150 calories.
Is alfredo sauce good for weight loss?
It is one of the richer sauces: 100 g has 150 calories and 15 g of fat, so a quarter cup ladle adds 98 calories on top of the pasta.
Is alfredo sauce with chicken higher in calories?
Slightly. Alfredo sauce with poultry is 156 calories per 100 g against 150 for plain, and with added vegetables it drops to 122.
How much fat is in alfredo sauce?
100 g has 15 g of fat, 8.5 g of it saturated. A quarter cup (65 g) has 9.8 g of fat and 1.4 g of protein.
How many calories are in 1/4 cup of alfredo sauce?
A 1/4 cup (65 g) of alfredo sauce has 98 calories, about 5% of the daily value. It also carries 9.8 g of fat, 1.4 g of protein and 359 mg of sodium.
How much sodium is in a cup of alfredo sauce?
One cup (260 g) of alfredo sauce has 1,435 mg of sodium, 62% of the 2,300 mg daily value. Per 100 g it is 552 mg, or 24% of the daily value.
Is alfredo sauce low in carbs?
Yes, alfredo sauce has just 1.8 g of carbs and 0.9 g of sugars per 100 g, with 0 fiber. A full cup holds 4.6 g of carbs, so most carbs on the plate come from the pasta.
How much protein is in alfredo sauce?
A cup of alfredo sauce has 5.5 g of protein, 11% of the daily value. The version with chicken jumps to 17.9 g per 260 g, or 36% of the daily value.
Is alfredo sauce high in saturated fat?
Alfredo sauce has 8.5 g of saturated fat per 100 g, against a daily value of 20 g. That is more than half of its 15 g of total fat per 100 g.
