Does Gravy Have Any Health Benefits? Unpacking the Nutritional Facts

October 30, 2025 •

3 min read

While traditional comfort food gravies are often associated with high amounts of saturated fat and sodium, the question of 'Does gravy have any health benefits?' depends entirely on its preparation, with homemade versions offering unexpected nutritional value.

Quick Summary

Homemade gravy can offer nutritional benefits like minerals, collagen, and amino acids when made from bone broth and vegetables. Packaged mixes and traditional preparations, however, are typically high in saturated fat, sodium, and calories with minimal nutritional value.

Key Points

Homemade vs. Packaged: The nutritional value of gravy varies dramatically depending on if it's made from scratch with wholesome ingredients or from a high-sodium, high-fat packaged mix.
Bone Broth Benefits: Homemade gravy using a bone broth base can provide beneficial minerals like calcium and phosphorus, and connective tissue support from collagen and gelatin.
Anti-Inflammatory Properties: Incorporating ingredients like onions, garlic, and turmeric into homemade gravy can add anti-inflammatory compounds and antioxidants.
Sodium and Saturated Fat Risks: Packaged and unmanaged traditional gravies are typically high in sodium and saturated fat, which are linked to increased risk of heart disease and weight gain.
Healthier Thickening Options: Using cornstarch or pureed vegetables instead of a fat-heavy flour-and-butter roux can reduce calories and fat while adding nutritional value.
Fat Management: When using meat drippings, skimming the excess fat is a key step to reduce saturated fat content and make a healthier sauce.

A Tale of Two Gravies: Traditional vs. Homemade

Traditional gravy, often made from meat pan drippings, butter, and refined flour, has earned a reputation as an indulgence to be enjoyed sparingly. This is primarily due to its high levels of saturated fat and sodium, which are associated with negative health outcomes, including heart disease. The packaged, instant gravy mixes found in stores are often no better, containing excessive sodium and artificial ingredients for preservation and flavor.

However, this narrative changes dramatically when you look at homemade gravy crafted with intentional, wholesome ingredients. This version is far more than a simple sauce; it can be a vehicle for delivering beneficial nutrients and flavor without the drawbacks of its less healthy counterparts. By leveraging ingredients like bone broth, vegetables, and natural thickeners, a healthier gravy can become a nourishing part of your meal.

The Ingredients That Truly Matter

To understand whether gravy offers health benefits, one must examine its base ingredients. The difference between a sauce laden with calories and fat and one rich in nutrients lies in the cook's choices.

Homemade, Nutrient-Rich Gravy

Bone Broth: The foundation of a healthy gravy often starts with bone broth, a source of minerals like calcium, phosphorus, and magnesium, which are excellent for bone health. Furthermore, bone broth contains amino acids, including collagen and gelatin, which support joint health and skin elasticity.
Vegetables and Herbs: Many healthier gravy recipes incorporate a base of sautéed vegetables like onions, garlic, carrots, and celery. These ingredients contribute essential vitamins, minerals, and fiber. For example, onions contain quercetin, a bioactive compound that can help fight inflammation.
Natural Thickeners: Rather than relying on a high-fat roux (butter and flour), healthy gravies can use cornstarch or pureed vegetables to achieve the desired consistency. Pureed vegetables, in particular, add nutritional value and fiber.

Comparison Table: Packaged vs. Healthy Homemade Gravy


Feature	Packaged Gravy Mix	Healthy Homemade Gravy
Saturated Fat	Often high, especially if derived from powder mixes with added fats.	Significantly lower; excess fat can be skimmed from drippings or removed entirely using a low-fat base.
Sodium Content	Typically very high due to preservatives and flavor enhancers.	Easily controlled; uses low-sodium broth and seasoning to taste.
Nutrients	Minimal; often just a source of fat, calories, and sodium.	Rich in minerals (calcium, magnesium), collagen, and antioxidants from vegetables.
Ingredients	Often contains artificial flavors, colors, and thickeners.	Uses natural, whole-food ingredients like bones, vegetables, and herbs.
Heart Health	Can contribute to cardiovascular risk factors due to high saturated fat and sodium.	Can be made heart-healthy by controlling fat and sodium, incorporating anti-inflammatory ingredients.

How to Make a Healthier Gravy

Making a healthier gravy from scratch is surprisingly simple and requires only a few smart choices:

Start with a nutrient-dense base. Instead of just water, use low-sodium bone broth or vegetable stock. If using meat drippings, refrigerate them first to allow the fat to solidify on top, then skim it off.
Embrace the veggies. Sautéing vegetables like onions and mushrooms can build a deep, flavorful base without excessive fat. For a super-nutritious, thick gravy, puree roasted vegetables and use them as a thickener.
Control the thickener. Use a cornstarch slurry instead of a high-fat roux. For every cup of liquid, a tablespoon of cornstarch mixed with cold water is sufficient. Adding the slurry to simmering broth will thicken it quickly.
Flavor with herbs, not salt. Season with fresh or dried herbs like rosemary, thyme, or sage. For a flavorful umami boost, consider a dash of miso paste.
Make it ahead. Prepare a large batch and freeze it in portions. This allows you to have a healthy, homemade option readily available, eliminating the need for packaged alternatives.

Conclusion: Making Informed Choices for Your Diet

So, does gravy have any health benefits? The verdict is nuanced. Traditional or packaged gravy, loaded with sodium and saturated fat, offers minimal nutritional benefits and can pose health risks, particularly to heart health. However, a mindful, homemade approach can transform gravy from an unhealthy indulgence into a nourishing, flavorful component of a balanced meal. By building your gravy from a foundation of bone broth, vegetables, and natural thickeners, you can harness its potential for joint support, mineral content, and immune-boosting properties. The key to reaping these benefits is taking control of your ingredients and preparation. For more recipes and information on making healthy comfort foods, consider visiting a resource like BBC Good Food's healthy recipes.

Frequently Asked Questions

Store-bought gravy mixes are often high in sodium, fat, and artificial ingredients with minimal nutritional benefits. While convenient, they are generally considered a less healthy option than homemade versions.

The healthiest way to make gravy is from scratch using a low-sodium bone broth or vegetable stock base. Using natural thickeners like a cornstarch slurry or pureed vegetables and flavoring with herbs instead of salt is also recommended.

Traditional and packaged gravies, which can be high in saturated fat and sodium, can be detrimental to heart health if consumed frequently. A heart-healthy gravy can be made at home by controlling these ingredients and using a low-fat base.

Yes, using bone broth is an excellent and healthy way to make gravy. It provides a flavorful, nutrient-dense base rich in collagen, minerals, and amino acids that supports joint and skin health.

To reduce fat, use low-sodium broth instead of high-fat drippings. If you must use drippings, refrigerate them first to allow the fat to rise and solidify, then skim it off before proceeding. Using cornstarch or pureed vegetables to thicken will also help.

Yes, homemade gravy made from meat drippings or bone broth can provide collagen and gelatin. These proteins are known to support the health of joints, skin, and hair.

Vegetarian gravies can be a healthier choice if made with a vegetable stock base and wholesome ingredients, avoiding high-fat add-ins. However, a poorly prepared vegetarian gravy can still be high in sodium and saturated fat, so the method of preparation is key.