Is Gravy Considered a Fatty Food?

January 5, 2026 •

4 min read

According to nutritional data, the fat content of gravy can vary dramatically, ranging from under 1 gram to over 20 grams per serving, depending on the type and preparation. This wide range means that determining whether gravy is considered a fatty food isn't a simple yes or no answer; it depends heavily on how it's made.

Quick Summary

The fat content of gravy is not uniform and depends on its ingredients, preparation methods, and type. Traditional meat-based gravies tend to be higher in fat and sodium, while vegetarian or low-fat varieties can be a healthier choice. Simple modifications like skimming fat or using alternative thickeners can significantly reduce the fat and calorie count.

Key Points

Fat content varies: Traditional gravies made with meat drippings are high in saturated fat, while vegetarian or low-fat versions are not.
Key ingredients define the fat level: The use of a fat-and-flour roux and unskimmed pan drippings increases the fat content significantly.
Healthier alternatives exist: Options like vegetable stock and cornstarch or arrowroot thickeners can produce a flavorful, low-fat gravy.
Skimming fat is crucial: Removing the fatty layer from meat drippings is an effective way to reduce the fat content of homemade gravy.
Moderation is key: Even fatty gravies can fit into a healthy diet when consumed in small portions.
Sodium is a factor, too: Store-bought gravies can be high in sodium, so choosing low-sodium ingredients is important for overall health.

Unpacking the Ingredients: The Truth About Gravy's Fat Content

The perception of gravy as a fatty food stems from its traditional preparation. Many classic recipes call for using the high-fat drippings left over from roasted meat, alongside butter and flour to create a rich, savory roux. It is this heavy use of saturated animal fats that gives traditional gravy its calorie-dense and high-fat reputation. However, not all gravies are created equal, and their nutritional profile can change drastically with different ingredients.

Traditional Gravy: The High-Fat Culprit

Meat Drippings: The fat rendered from roasting meat, whether it's turkey, beef, or pork, is high in saturated fat and cholesterol. A beef gravy made with these drippings, for example, can have a high saturated fat percentage.
Roux: The foundational mixture of equal parts fat and flour, or roux, is a primary thickening agent. The fat in the roux, typically butter or lard, adds to the sauce's total fat and calorie count.
Sodium: Beyond fat, traditional gravies often contain high levels of sodium, especially store-bought mixes or restaurant versions. This high sodium content can also have negative health implications.

Modern Alternatives: A Healthier Approach

Fortunately, there are many ways to enjoy delicious gravy without the excessive fat. With a few simple substitutions, you can create a satisfying sauce that is far kinder to your waistline and heart health.

Vegetable-Based Gravies: A gravy made from vegetable stock, thickened with a cornstarch slurry instead of a roux, is a naturally low-fat option. Flavor is built using ingredients like mushrooms, onions, and herbs.
Skimmed Pan Drippings: For those who still want the flavor of meat drippings, the fat can be separated and removed before making the gravy. By skimming off the fatty layer, you can use the flavorful, lean juices as a base.
Alternative Thickeners: Instead of a traditional flour and butter roux, healthier alternatives like a cornstarch slurry, arrowroot powder, or even puréed vegetables can be used to thicken the gravy. This removes the need for added fat from the roux.

Comparison: Traditional vs. Low-Fat Gravy


Feature	Traditional Meat Gravy	Low-Fat Vegetarian Gravy
Base	Meat drippings, butter/lard	Vegetable or fat-free stock
Thickener	Flour + butter (roux)	Cornstarch slurry, arrowroot
Fat Content	High in saturated fat	Often minimal fat
Sodium	Can be very high	Can be low, depending on stock
Calories	Higher calorie density	Significantly lower calories
Key Flavor	Rich, meaty, and savory	Earthy, herbaceous, complex

Making Your Gravy Healthier at Home

Creating a less fatty version of your favorite gravy is simple and doesn't compromise on flavor. Here are some actionable tips:

Separate the Fat: After roasting meat, pour the drippings into a fat separator jug. The fat will rise to the top, allowing you to easily pour off the lean juices from the bottom to use as your base.
Use Low-Sodium Stock: Control the sodium levels by using low-sodium broth or stock. This is a simple swap that can make a big difference for your health.
Opt for a Cornstarch Slurry: Mix a tablespoon of cornstarch with an equal amount of cold water to create a slurry. Whisk this into your simmering stock until the desired thickness is reached.
Boost Flavor Naturally: Add depth without fat by sautéing mushrooms, onions, or garlic in a small amount of oil before adding your stock. Fresh herbs like thyme or rosemary also enhance the flavor significantly.

The Moderation Mindset

Ultimately, the question of whether gravy is a fatty food is about context and moderation. Even a high-fat, traditional gravy is not inherently 'bad' when consumed in reasonable quantities. The key is understanding what goes into your food and making informed decisions. By utilizing healthier homemade methods and controlling portion sizes, gravy can be a delicious, flavorful component of a balanced diet rather than a source of excessive fat and calories.

Conclusion: A Nuanced Answer

In conclusion, is gravy considered a fatty food? The answer is yes, if it is prepared using traditional methods with fatty meat drippings and a butter-based roux. However, gravy is not uniformly fatty. By choosing a low-fat or vegetarian preparation, such as those made with vegetable broth and a cornstarch thickener, it is possible to enjoy a flavorful, healthy sauce that is not high in fat. The nutritional impact of gravy comes down to its specific ingredients and how much is consumed, putting the power of healthier choices directly into the cook's hands.

Learn more about different sauce ingredients and their nutritional impact from authoritative sources on nutrition, like the USDA National Nutrient Database.

Frequently Asked Questions

Homemade gravy can be either fattier or healthier, depending on your recipe. Traditional homemade recipes using pan drippings are typically higher in fat and sodium, while low-fat homemade recipes are much healthier. Store-bought gravies vary widely, but often contain high sodium and can have moderate to low fat, depending on the brand and type.

To reduce the fat in homemade gravy, you can separate the fat from the pan drippings using a fat separator. Alternatively, use a low-fat or fat-free stock as your base instead of drippings, and thicken the gravy with a cornstarch slurry or arrowroot powder instead of a butter and flour roux.

Vegetarian gravy is often lower in fat than traditional meat gravies, especially if made with vegetable broth. However, if the recipe uses large amounts of butter, oil, or cream to create a rich flavor, the fat content can still be significant.

Traditional, meat-based gravy has very little nutritional value beyond calories and fat. However, a homemade gravy made from scratch with a base of fresh vegetables, herbs, and homemade stock can contain some nutrients.

The fat content depends heavily on preparation. White gravy, often made with bacon fat or sausage drippings and a milk-based roux, can be very high in both saturated fat and sodium. Brown gravies can be high in saturated fat if made with fatty meat drippings, but some low-fat, shelf-stable versions contain minimal fat.

For a flavor boost without the high fat, consider a simple vegetable reduction, a mushroom sauce thickened with cornstarch, or a low-fat mushroom gravy recipe.

Whether gravy is fattening depends on the portion size and how it's made. Since many traditional gravies are high in fat and calories, large portions can contribute to weight gain. However, healthier versions and small servings can be part of a balanced diet without being overly fattening.