How Unhealthy Are Biscuits and Gravy? The Surprising Truth

October 30, 2025 •

4 min read

According to the Centers for Disease Control and Prevention (CDC), about 40% of the sodium consumed by Americans comes from just ten food categories, and gravies are a major contributor. This statistic is a powerful reminder that while biscuits and gravy are a beloved comfort food, their nutritional profile can be surprisingly detrimental to health if not consumed in moderation.

Quick Summary

A traditional biscuits and gravy meal is high in calories, saturated fat, and sodium, posing risks for heart disease and weight gain. The nutritional density of this classic dish, often lacking in fiber and essential nutrients, makes it an occasional indulgence rather than a regular meal.

Key Points

High in Saturated Fat: Traditional recipes use fatty pork sausage, butter, and whole milk, which significantly increases LDL cholesterol and heart disease risk.
Extremely High in Sodium: Processed sausage and baking agents can push a single serving well over half the daily recommended sodium limit, leading to high blood pressure.
Energy-Dense, Nutrient-Poor: The meal is high in calories and refined carbohydrates from white flour but offers little fiber or other essential nutrients.
Healthier Alternatives Exist: Substituting ingredients like lean turkey sausage, skim milk, and whole wheat flour can dramatically improve the dish's nutritional profile.
Portion Control is Key: For traditional versions, limiting portion size and treating it as an occasional treat is the best approach for health.

Understanding the Nutritional Breakdown of Biscuits and Gravy

At its core, a traditional biscuits and gravy dish is a combination of fluffy white-flour biscuits and a creamy, sausage-based gravy. While the specifics can vary, the standard ingredients—pork sausage, white flour, milk, and fat—result in a meal that is energy-dense but nutrient-poor. Most restaurant or pre-made versions amplify this effect with added preservatives and higher-fat ingredients.

The Impact of Saturated Fat and Calories

One of the primary health concerns is the high saturated fat content. Saturated fats are found primarily in animal products and have been shown to raise LDL, or "bad," cholesterol, which increases the risk of heart disease. A single serving of traditional biscuits and gravy can contain a significant portion of an individual's recommended daily saturated fat intake.

Biscuits: The primary fat source in biscuits typically comes from butter, shortening, or lard, used to create their flaky texture.
Sausage Gravy: The gravy is made from the fat rendered from the pork sausage, combined with flour and milk. In many recipes, extra butter or bacon grease is added to enhance flavor, further increasing the saturated fat.

These fats contribute to a high-calorie count, making it easy to exceed daily caloric needs, particularly when consumed as part of a larger breakfast.

The Perils of High Sodium

Many people underestimate just how much sodium is packed into a plate of biscuits and gravy. Sausage, pre-made biscuit mixes, and bouillon cubes used in some gravies are all common culprits for high sodium. Excessive sodium intake is linked to high blood pressure, increased risk of stroke, and heart failure. A single restaurant serving can contain over 1,500mg of sodium, well over half of the recommended 2,300mg daily limit for most adults.

Sausage: Processed breakfast sausages are notoriously high in sodium and often contain preservatives like nitrites.
Baking Powder: The rising agent in most biscuits, baking powder, contains sodium.
Bouillon and Seasonings: Some recipes call for bouillon or seasoning salt, adding even more hidden sodium.

Comparison: Traditional vs. Healthier Alternatives


Feature	Traditional Biscuits and Gravy	Healthier Alternatives
Saturated Fat	High (Often over 70% of daily value)	Low (Use lean turkey sausage, non-fat yogurt)
Sodium	Very High (Often over 100% of daily value)	Low (Use low-sodium broth, minimal added salt)
Fiber	Low (White flour)	High (Use whole wheat flour or lentils)
Biscuits	White flour, butter, shortening	Whole wheat flour, Greek yogurt
Gravy	Pork sausage, whole milk, flour, fat	Turkey sausage, skim milk, flour slurry
Flavor Enhancers	Excess salt, rich pork fat	Spices like sage, black pepper, and nutritional yeast

Making Healthier Swaps Without Sacrificing Flavor

Making biscuits and gravy healthier doesn't mean giving up flavor entirely. Simple substitutions and modifications can dramatically improve its nutritional profile.

Substitute Pork Sausage: Opt for lean turkey sausage, which significantly reduces the fat content without sacrificing flavor. Season it with sage, black pepper, and other herbs to mimic the traditional taste.
Lighten the Gravy Base: Instead of whole milk and copious amounts of flour and fat, use a lighter alternative. A slurry made from skim milk and a smaller amount of whole wheat flour can create a creamy texture with less fat. You can also explore vegan alternatives using ingredients like cashews or white beans for creaminess.
Revamp the Biscuit: Baking with whole wheat flour increases fiber content. Substituting some of the butter with non-fat Greek yogurt can also reduce fat while maintaining moisture. Forgoing store-bought biscuits, which often contain extra sodium and preservatives, for a homemade version gives you complete control over the ingredients.
Control Sodium: The easiest way to cut sodium is to control the salt. Use low-sodium broth or unsalted versions of ingredients, and season to taste. Fresh herbs and spices offer big flavor without the need for excessive salt.
Focus on Portion Control: Since traditional biscuits and gravy are so calorie-dense, a simple strategy is to enjoy a smaller portion. Limiting yourself to one biscuit rather than two, and asking for the gravy on the side, helps to manage intake.

The Verdict: Biscuits and Gravy as an Occasional Treat

In summary, traditional biscuits and gravy are definitively unhealthy when consumed regularly. Their excessive amounts of saturated fat and sodium, combined with refined carbohydrates and low fiber, make them a recipe for potential health issues over time. However, this doesn't mean they must be eliminated entirely. Treating the dish as an occasional indulgence, rather than a staple, is a key takeaway. By understanding the nutritional red flags, you can make informed choices about your portion size and frequency.

Furthermore, for those who truly love the flavors, the path to a healthier version is clear. The availability of low-fat and high-fiber alternatives means you can still enjoy a satisfying breakfast with a fraction of the guilt. Using lean meats, whole grains, and controlling salt intake can transform this classic comfort food into a dish that fits within a balanced diet. The key is to be mindful of what goes into your meal and to choose ingredients that nourish your body rather than weigh it down.

For more information on balanced eating, you can explore the guidelines from the American Heart Association, which recommends limiting saturated fats to reduce heart disease risk.

Conclusion: A Balanced Perspective

Biscuits and gravy can be a warm, delicious comfort food, but the traditional version is undeniably unhealthy due to its high levels of saturated fat, sodium, and refined carbohydrates. The key to enjoying this dish without negative health consequences is moderation and conscious modification. Opting for homemade versions with healthier substitutions like lean turkey sausage, skim milk, and whole wheat flour can significantly improve the nutritional profile. Ultimately, knowledge of the ingredients and their effects empowers you to make smarter dietary choices, ensuring that this classic comfort food remains a treat, not a health risk.

Frequently Asked Questions

Yes, traditional biscuits and gravy can be bad for your heart. The high content of saturated fat, primarily from pork sausage and butter, can raise LDL ('bad') cholesterol, while the high sodium content is linked to high blood pressure and increased risk of stroke.

You can make it healthier by using leaner meat like turkey sausage, swapping whole milk for skim milk, using whole wheat flour for more fiber, and reducing the overall amount of salt.

Yes, a traditional serving is calorie-dense due to the high fat and refined flour content. The exact calorie count varies, but a single portion can easily contain 600-900+ calories, especially in restaurant settings.

For vegetarian gravy, you can use meatless sausage crumbles or create a mushroom-based gravy for a savory flavor. Another option is a white bean or cashew-based gravy to achieve a creamy texture.

Not necessarily. Biscuit mixes often contain high amounts of sodium and preservatives. Homemade versions allow for better control over ingredients, allowing you to use healthier flour and less fat.

'Sawmill gravy' is another name for sausage gravy, believed to have been a calorie-dense meal for sawmill workers in the late 1800s. It typically uses the fat and drippings from cooked meat to form a roux.

When on a diet, biscuits and gravy should be considered an occasional treat rather than a regular meal due to its high calorie and fat content. Healthier, modified versions or significantly smaller portion sizes are a better option for those watching their weight.