Gravy Nutrition Facts and Health Benefits

Gravy is a necessary a part of many vacation dishes. If you’ve got been watching your weight or making an attempt to comply with heart-healthy consuming, it’s possible you’ll wonder if you will should skip the gravy this year. Gravy provides taste, primarily resulting from its sodium and fats content material. It imparts richness and decadence to in any other case drier meals, like turkey.

Although gravy is not probably the most nutritious possibility as an on a regular basis alternative, it is nonetheless potential to incorporate this staple in your vacation plate whereas sustaining an total wholesome way of life. Here’s some background on the several types of gravy and tips on how to keep a sensible perspective on wholesome consuming.

Gravy Nutrition Facts

The vitamin details on gravy can fluctuate fairly a bit relying on the model you buy or whether or not you make it from scratch. Here’s a breakdown of what you will discover in a 100-gram serving (roughly 1/3 cup) of a typical store-bought turkey gravy.

  • Calories: 25
  • Fat: 0 g
  • Sodium: 500 mg
  • Carbohydrates: 5 g
  • Fiber: 0 g
  • Protein: 1.7 g


The carbohydrates in gravy come from modified corn starch and flour, that are used as thickeners.


You can discover “fat-free” gravy on the grocery retailer, however be aware of the serving dimension. The instance above accommodates hen fats as an ingredient, though a 100-gram portion would not technically comprise sufficient fats to be listed on the label.


There are virtually 2 grams of protein in 100 grams of turkey gravy. Turkey itself is a superb supply of protein, so if topping it with gravy makes turkey extra fulfilling on Thanksgiving, go for it.

Vitamins and Minerals

Gravy is not an particularly good supply of nutritional vitamins or minerals. Depending on the bottom of your gravy, it might have some zinc, B-vitamins, iron, potassium, and phosphorus. Store-bought gravy tends to be excessive in sodium, so for those who’re involved about your blood strain, restrict the quantity of gravy you utilize or hunt down a low-sodium model or recipe.


Gravy could be comprised of quite a lot of meats together with turkey, hen, sausage, and beef. The fats content material and micronutrients differ barely relying on the kind of gravy and the way it’s ready. For occasion, beef gravy could also be increased in fats and energy than poultry gravy.

When you buy gravy ready-made, you’ll be able to evaluate vitamin labels between manufacturers. Making it from scratch means the vitamin details could be more durable to calculate. However, since gravy is extra of a “special occasion food,” it is as much as you if you wish to trouble deciphering each element. A wholesome consuming mindset contains the power to let go and calm down the foundations every now and then.

Storage and Food Safety

A golden rule of meals security is to maintain sizzling meals sizzling (140 levels F or hotter) and chilly meals chilly (40 levels F or much less). After gravy is served, it must be positioned within the fridge inside two hours to forestall the expansion of micro organism. Keep gravy (and leftovers lined in gravy) within the fridge for now not than three to 4 days. You could maintain this stuff within the freezer for as much as six months.


How to Prepare

If you wish to get pleasure from gravy together with your Thanksgiving meal, strive making it at residence. If you would like to switch the dietary content material, listed below are some ideas:

  • Avoid recipes that decision for cream. You could possibly substitute skim milk, however that will additionally lead to a thinner gravy.
  • Avoid sausage gravy recipes, particularly those who additionally embrace cream.
  • Make a low-carb gravy. The energy in gravy come primarily from carbohydrates and fats. Reducing both can cut back the energy in your gravy.
  • Skip recipes that decision for butter.

When you make selfmade gravy with pan drippings, you’ll be able to cut back the energy and saturated fats by eliminating many of the fats. If you’re used to creating gravy with flour, the fats mixed with the flour makes the thickening roux. Instead, you’ll be able to retain the flavour of the meat and use cornstarch because the thickening agent.

  • Use a fats separator cup for any liquid pan drippings you wish to use for the gravy, retaining solely the non-fat portion.
  • Deglaze the roasting pan with turkey stock by heating the pan with the stock for 5 minutes and scraping the browned bits from the underside of the pan.
  • Strain the deglazed drippings into the fats separator cup and use the non-fat portion for making gravy.
  • An various methodology to take away the fats is so as to add ice cubes to the drippings and place within the freezer for 10 minutes. The fats will solidify so you’ll be able to take away it and use the remainder for making gravy.
  • Make gravy with water and cornstarch or skim milk and cornstarch. Mix 1/4 cup of cornstarch with a cup of milk or water so as to add to 4 cups of simmering stock and de-fatted drippings. Bring it to a boil, with stirring, for 3 to five minutes.

A Word From Verywell

Keep in thoughts that it is the meals decisions we make each day, reasonably than just a few occasions a year, which have the largest impression on our well being. While there’s nothing unsuitable with modifying favourite recipes to have much less sodium or saturated fats, it isn’t at all times vital. Enjoy your vacation plate and transfer on to make extra health-conscious decisions on the meals that comply with.

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