How Many Calories in Gravy

Gravy is a staple in British cooking, often poured over roast dinners, mashed potatoes, and pies. While it adds rich flavour and moisture to meals, it also contributes extra calories—sometimes more than expected. The calorie content in gravy varies depending on the ingredients and preparation method, so it’s worth knowing what you’re really adding to your plate.

Calories by Type and Portion Size

The calorie count in gravy depends heavily on whether it’s homemade, from granules, or made from meat drippings and flour. A typical 100-millilitre serving of instant gravy made from granules contains around 25 to 50 calories, depending on the brand and whether extra fat is added during preparation.

Homemade gravy made with meat juices, flour, and added fat like butter or oil is significantly higher in calories—often between 80 and 120 calories per 100 millilitres. Thicker gravies or those made with cream or stock cubes that include fats and sugars can push the total higher. Smaller servings of 50 millilitres, often just enough to top a portion of meat or vegetables, range from 15 to 60 calories depending on the style.

Nutritional Breakdown of Gravy

Gravy is not a significant source of protein, fibre, or vitamins. Most of its calories come from fat and starches used to thicken the liquid. A basic homemade gravy using meat drippings and flour contains roughly 5 to 8 grams of fat per 100 millilitres, with saturated fat depending on the type of meat used. It typically includes around 4 to 6 grams of carbohydrates from flour or starch, and sodium content can be quite high—especially in instant or pre-packaged versions.

Some gravies also contain added flavour enhancers, colourings, or preservatives. While these don’t impact calorie content directly, they can affect the overall health quality of the product.

Benefits of Gravy in Moderation

Gravy adds flavour and moisture to dishes, which can make healthy meals more enjoyable and satisfying. A small amount of gravy can encourage the consumption of lean meats and vegetables, especially for those who find plain food bland. In homemade versions, using stock from meat bones or vegetables can also introduce small amounts of minerals like iron or zinc, although these are not present in meaningful amounts in most standard servings.

From a dietary standpoint, the biggest benefit is satisfaction. When used moderately, gravy can enhance the taste of otherwise plain meals without dramatically increasing total calories.

Downsides of Gravy

The main downside of gravy is its fat and salt content. When made with meat drippings, butter, or cream, it can quickly become calorie-dense—especially when served in large portions. Many people underestimate how much they pour onto their plate, leading to a higher intake than expected.

Instant gravies, while lower in fat, often contain large amounts of sodium, additives, and artificial flavourings. High sodium intake is associated with increased blood pressure and cardiovascular risk, especially when consumed frequently or in conjunction with other salty foods.

Gravy also has little to no fibre and does not contribute significantly to satiety. In meals already high in fat or refined carbohydrates, adding gravy may tip the balance toward excess energy without improving nutrition.

Dietary Impact and the Glycaemic Index

The glycaemic index of gravy is generally low, particularly when it is made with meat juices and fat rather than high-starch thickeners. However, gravies made with flour or cornflour do contain some fast-digesting carbohydrates, which can contribute to a modest glycaemic response. The impact is usually minimal unless consumed in large volumes or with high-GI foods like mashed potatoes or white bread.

For people with diabetes or those managing blood sugar levels, small servings of gravy typically don’t pose a major issue, but the overall meal composition matters more than the sauce itself.

How Gravy Is Made

Gravy can be made in several ways. Traditional homemade gravy starts with meat drippings or pan juices, to which flour or cornflour is added to create a roux. Stock or water is slowly whisked in to form a smooth sauce. Depending on the cut of meat used, butter, oil, wine, or cream may also be added for richness.

Instant gravy granules, a common household convenience, are mixed with boiling water and sometimes thickened further on the hob. These often include salt, starches, vegetable extracts, and artificial flavouring agents to replicate the taste of homemade versions with less effort.

The choice of method and ingredients plays a major role in how many calories are in the final product.

Healthier Ways to Enjoy Gravy

If you’re looking to reduce the calorie impact of gravy, start by controlling the portion size. A smaller drizzle can still provide flavour without significantly increasing the total energy of a meal. Making gravy at home using stock, herbs, and a small amount of flour or cornstarch is another smart option. Using lean meat juices and skipping the butter or cream can also cut calories and saturated fat.

For those watching salt intake, choosing low-sodium stock cubes or making stock from scratch is a better alternative. Adding onions, mushrooms, or herbs to the gravy can also boost flavour without relying on fat or salt.

Summary

A typical serving of gravy ranges from 25 to 120 calories depending on ingredients, method of preparation, and portion size. While gravy can enhance the taste and enjoyment of meals, it often brings added fat and sodium with little nutritional benefit. Homemade versions with controlled ingredients offer the best option for reducing calories and improving quality. In moderation, gravy can be part of a balanced meal, especially when paired with lean protein and fibre-rich sides rather than calorie-heavy extras.