Is Gravy High in Carbs? The Surprising Truth About Your Favorite Sauce

November 22, 2025 •

4 min read

According to nutritional data, a single cup of vegetarian gravy can contain over 20 grams of carbohydrates. This high count is a concern for many, begging the question: is gravy high in carbs, and can it be enjoyed on a low-carb diet? The carb content depends heavily on the thickening agents and preparation method.

Quick Summary

The carb content of gravy varies significantly based on its ingredients and whether it's homemade or store-bought. Traditional thickeners like flour and starch contribute heavily, but low-carb thickeners and preparation methods can yield a delicious, keto-friendly version.

Key Points

Gravy's Carb Content Varies: The carbohydrate level in gravy is highly dependent on whether it's traditional, instant, or homemade and which thickeners are used.
Flour and Cornstarch are High-Carb: Classic thickeners like flour and cornstarch are the main source of high carbs in traditional and many store-bought gravies.
Low-Carb Thickeners Exist: For keto and low-carb diets, alternatives like xanthan gum, glucomannan powder, and egg yolks can effectively thicken gravy with minimal carbs.
Homemade Offers Control: Making gravy from scratch allows you to control the ingredients and significantly reduce the carb count by using keto-friendly substitutes.
Check Labels for Hidden Carbs: Instant gravy mixes and granules often contain hidden starches and sugars, so always read the nutritional information carefully before buying.
Flavor is Key: A rich, low-carb gravy relies on good quality broth and pan drippings for flavor, rather than high-carb thickeners.

The Carb Culprit: Thickening Agents

The primary factor determining if gravy is high in carbs is the thickener used during its preparation. Traditional gravies, both homemade and store-bought, rely on starchy agents that are heavy in carbohydrates. Understanding the impact of these ingredients is the first step toward making informed dietary choices.

The High-Carb Thickeners

Wheat Flour: The most common thickening agent, wheat flour, is pure carbohydrate. It is used to create a roux by cooking it with fat, which serves as the base for many gravies. This method instantly adds a significant amount of carbs to the final product.
Cornstarch: Often used in instant gravy mixes and as a slurry for thickening, cornstarch is a high-carb ingredient derived from corn kernels. A single tablespoon can contain around 7 grams of carbohydrates, which adds up quickly in a full gravy recipe.
Gravy Granules & Mixes: Pre-packaged instant gravy granules and mixes are designed for convenience, but a quick glance at the ingredients list often reveals starches and sometimes added sugars. These are used to create the desired thickness and flavor profile, making many popular brands unexpectedly high in carbs.

The Low-Carb Alternative Thickeners

For those on a low-carb or ketogenic diet, traditional thickeners can be easily replaced with keto-friendly alternatives that provide the same rich, thick consistency without the carb load.

Xanthan Gum: A powerful thickener, a very small amount of xanthan gum can thicken a large amount of liquid. It contains zero net carbs and is a popular choice for keto gravies.
Glucomannan Powder: Also known as Konjac flour, this is another highly effective, carb-free thickener. It must be used sparingly, as a little goes a long way, but it produces a smooth texture ideal for gravy.
Egg Yolks: Used in some recipes, egg yolks can naturally thicken sauces, including gravy. The process involves tempering the yolks with hot liquid to prevent curdling, resulting in a rich, creamy sauce.

Homemade vs. Store-Bought: A Carb Comparison

The way gravy is prepared dramatically affects its nutritional content, especially the carb count. Homemade gravy can be controlled completely, while store-bought versions require careful label-reading.


Feature	Traditional Homemade Gravy	Instant Gravy Mixes	Low-Carb Homemade Gravy
Thickener	All-purpose wheat flour	Cornstarch, starches, maltodextrin	Xanthan gum, glucomannan, egg yolks
Carb Count	Higher (from flour)	Variable, often high (from starches/sugars)	Very Low to Zero Net Carbs
Ingredients	Pan drippings, flour, broth, seasoning	Dehydrated stock, starches, flavorings	Pan drippings, broth, low-carb thickener
Sodium Level	Controlled by chef	Often very high	Controlled by chef
Diet Suitability	Not for strict low-carb or keto	Not suitable for keto; read labels carefully	Perfect for low-carb and keto diets

Expert Tips for a Delicious Low-Carb Gravy

Creating a flavorful, low-carb gravy is straightforward with the right ingredients and techniques. The goal is to build a rich flavor base before worrying about thickening.

Build the Flavor: The foundation of great gravy comes from the pan drippings. After cooking meat, sauté aromatics like diced onions and garlic in the fat to add depth. Deglazing the pan with broth or a splash of wine (which cooks off the carbs) will scrape up all the flavorful browned bits.
Choose a High-Quality Broth: A good quality beef, chicken, or vegetable broth is crucial. For the lowest carb count, opt for unsalted varieties to better control the sodium. You can also use bone broth for added nutritional benefits.
Temper the Thickener: When using powdered thickeners like xanthan gum, add them gradually while whisking constantly. A good practice is to mix a small amount of the powder with a little cold liquid first to form a paste before whisking it into the hot gravy. This prevents lumps from forming.
Mind the Proportions: For gum-based thickeners, remember that less is more. Adding too much can result in a gel-like consistency. Start with a quarter teaspoon and add more slowly until the desired thickness is reached.

Conclusion: Finding Your Gravy Balance

So, is gravy high in carbs? The answer is nuanced. Traditional and instant gravies, which rely on flour and starch for thickening, are generally high in carbohydrates and often unsuitable for strict low-carb or keto diets. However, homemade versions can be easily modified to be low-carb by swapping out high-carb thickeners for keto-friendly alternatives like xanthan gum or egg yolks. The key is to be mindful of your ingredients and preparation methods. With a little extra effort, you can enjoy a rich, flavorful, and low-carb gravy that complements your healthy lifestyle without sacrificing taste.

Here is an example of a good resource for low-carb gravy recipes.

Frequently Asked Questions

Yes, many commercial gravy granules are high in carbs because they rely on flour or other starches for thickening. They can also contain added sugars. For example, some brands contain around 2-3g of carbs per 50ml serving.

Traditional, flour-based gravy is not suitable for a keto diet due to its high carb count. However, a keto-friendly gravy can be made using low-carb thickeners like xanthan gum or egg yolks.

Several low-carb alternatives to flour are effective for thickening gravy, including xanthan gum, glucomannan powder, and egg yolks. Xanthan gum is particularly popular for its potency.

To make a low-carb gravy, collect the pan drippings, then deglaze the pan with a keto-friendly liquid like beef broth. Whisk in a small amount of xanthan gum or temper egg yolks to thicken the liquid to your desired consistency.

Use xanthan gum very sparingly when thickening gravy. Start with just a quarter teaspoon and whisk it in, as a little goes a long way. Add more gradually if needed to prevent the gravy from becoming too thick or gummy.

Similar to other gravies, chicken gravy can be high in carbs if it's thickened with flour or cornstarch. The carb content largely depends on the recipe and thickener used. A commercial dry chicken gravy mix, for instance, can have 5 grams of carbs per tablespoon.

It is better to make homemade gravy for low-carb dieting because it gives you full control over the ingredients, allowing you to use low-carb thickeners and control sodium levels. Store-bought versions are often higher in hidden carbs.

While it's difficult to achieve a thick, traditional gravy without a thickening agent, you can create a flavorful, thinner sauce by simply reducing meat drippings and broth. Puréeing some cooked onions into the mixture can also add some natural body.