Is Gravy a Complex Carb? Decoding the Nutrients in Your Favorite Sauce

October 28, 2025 •

3 min read

According to nutritional data, a typical serving of gravy contains a mix of carbohydrates, but the majority of it often comes from starches. Understanding this can help clarify the common question: is gravy a complex carb? This depends largely on its ingredients and preparation.

Quick Summary

Gravy's carbohydrate profile varies widely depending on its ingredients, often containing a mixture of simple and complex carbs. Thickeners like flour or cornstarch contribute complex carbohydrates, while processed ingredients can add simple sugars. The nutritional value is highly dependent on how it's prepared.

Key Points

Thickeners are Complex Carbs: The flour or cornstarch used to thicken gravy are starches, which are complex carbohydrates.
Gravy is a Mix: Gravy often contains a combination of complex carbohydrates from starches and, particularly in pre-made mixes, simple sugars.
Preparation Matters: The nutritional profile of gravy, including its carb content, depends heavily on whether it is homemade or from a mix.
Commercial Mixes: Pre-packaged gravy mixes can contain fast-digesting starches (like maltodextrin) and added sugars, altering the carb impact.
Healthier Alternatives Exist: You can make a lower-carb gravy using alternatives like xanthan gum, or reduce fat by skimming drippings.
Not a 'Health Food': While not entirely devoid of nutritional value, gravy is not a significant source of nutrients like fiber and should be consumed in moderation.

What Defines a Complex Carbohydrate?

Complex carbohydrates, also known as polysaccharides, are made up of long chains of sugar molecules linked together. The body takes longer to break down these complex chains into glucose, resulting in a slower, more sustained release of energy and a more stable blood sugar level compared to simple carbohydrates. Foods rich in complex carbs often include dietary fiber and beneficial nutrients, like those found in whole grains, starchy vegetables, and legumes.

The Anatomy of Gravy

Gravy is traditionally made from the flavorful drippings of roasted meat, combined with a thickening agent and a liquid like stock or water. The key to answering the question, "Is gravy a complex carb?" lies in these primary components:

Thickening Agents: The most common thickeners are wheat flour and cornstarch. Both are starches, which are polysaccharides, and therefore, complex carbs. When cooked into a roux or slurry, these starches create the gravy's desired thickness.
Meat Drippings: The drippings from roasted meat are primarily a mixture of fat, protein, and some minerals. While a small portion of the carbohydrate content might come from here, it's not the main source.
Liquid: Broth, stock, or water provide the bulk of the liquid. The carbohydrate content in these liquids is typically negligible unless a mix with added sugars is used.
Pre-made Mixes: Store-bought gravy mixes often contain additional ingredients, including maltodextrin and flavor enhancers. Maltodextrin, a polysaccharide, is a complex carb but is processed quickly, causing a faster blood sugar spike than other complex carbs. These mixes can also contain added sugars.

The Carbohydrate Breakdown: A Complex vs. Simple Comparison

Because gravy's carbohydrate profile depends so much on its ingredients, it contains elements of both complex and simple carbohydrates. The starches from the flour or cornstarch are complex carbs, but the cooking process and other ingredients can influence how the body processes them.

Cooking's Impact on Carbohydrates

Cooking starches like flour in a roux can alter their structure, but they fundamentally remain complex carbs. However, when you use a pre-packaged mix, the carbohydrate profile is less straightforward. The presence of maltodextrin means some of the 'complex' carbs behave more like simple ones, releasing energy quickly. Furthermore, some gravy mixes and pre-made versions can contain added sugars, which are simple carbs.

Simple vs. Complex Carbs in Gravy: A Comparison


Feature	Traditional Homemade Gravy	Pre-packaged Gravy Mix	Restaurant Gravy (Example)
Primary Thickener	Wheat Flour (Starch)	Modified Starch, Maltodextrin	Wheat Flour or Cornstarch
Carb Type	Predominantly Complex	Complex (but processed quickly) and Simple	Varies; can be mixed
Processing Speed	Slower digestion	Faster digestion and blood sugar spike	Depends on ingredients
Added Sugars	Typically none	Can contain added sugars	Often contains added sugars/flavorings
Dietary Fiber	Negligible	Negligible	Negligible

Making Healthier Gravy

If you are looking to make a healthier gravy, particularly one with a more favorable carbohydrate profile, there are several modifications you can make:

Use Low-Carb Thickeners: Instead of flour or cornstarch, consider alternatives like xanthan gum or arrowroot powder. These options can create a thickened sauce with a much lower carbohydrate count, making the resulting gravy more keto-friendly.
Reduce Sodium: Many store-bought broths and gravy mixes are high in sodium. Using a low-sodium broth or homemade stock can significantly reduce the sodium content, which is beneficial for heart health.
Incorporate Nutrient-Rich Liquids: While not traditional, using vegetable broth can add a few extra vitamins and minerals. Adding vegetable cooking water can also increase the nutritional value.
Skim Excess Fat: Gravy made from meat drippings can be high in saturated fat. Skimming the excess fat from the surface before making the roux is a simple way to reduce the fat content.

Conclusion

So, is gravy a complex carb? The answer is nuanced. The starches used for thickening—be it flour or cornstarch—are chemically classified as complex carbohydrates. However, the overall nutritional profile of gravy can be heavily influenced by simple sugars and fast-digesting starches, especially in commercially prepared versions. For a truly 'complex carb' gravy that offers a slow energy release, you would need to stick to a homemade version using unprocessed starches and avoiding added sugars. Ultimately, gravy is best viewed as a sauce that, while deriving its structure from complex carbs, should be consumed in moderation as part of a balanced diet, regardless of the preparation method. For more information on dietary guidelines and macronutrients, visit The American Heart Association.

Frequently Asked Questions

The primary source of carbohydrates in most gravies comes from the thickening agent, typically wheat flour or cornstarch, which are both starches.

Yes, many store-bought gravy mixes and pre-made gravies can contain simple carbs, often in the form of added sugars or maltodextrin, a fast-acting complex carb.

Homemade gravy can be healthier because you have control over the ingredients, allowing you to limit sodium, fat, and added sugars, which are often high in commercial versions.

Yes, you can make low-carb gravy by substituting traditional thickeners like flour with low-carb alternatives such as xanthan gum or arrowroot powder.

Because of its starch content, gravy can affect blood sugar. Fast-acting starches and added sugars in some gravies can cause quicker spikes than a gravy made with unprocessed ingredients.

The nutritional value of gravy is limited. While it can contain protein and some minerals from meat drippings, it is often high in fat and sodium and provides little dietary fiber.

Simple carbohydrates are broken down quickly for energy, while complex carbohydrates take longer to digest and provide a more sustained release of energy. Complex carbs are long chains of sugar molecules, while simple carbs are smaller chains or single molecules.