Is Gravy Powder High in Calories? A Detailed Nutritional Breakdown

October 29, 2025 •

4 min read

While the dry powder itself can be calorie-dense, a standard 50ml serving of prepared instant gravy often contains a surprisingly low number of calories, sometimes as little as 6-13 kcal. This initial observation leads many to question: Is gravy powder high in calories? However, a comprehensive nutritional perspective reveals that calories are only one piece of the puzzle.

Quick Summary

Gravy powder's low calorie count per prepared serving can be misleading, as its high sodium and low nutritional value present health concerns. This article examines the full nutritional profile of instant gravy and compares it to homemade versions.

Key Points

Low Per-Serving Calories: Prepared gravy powder is low in calories per serving, typically containing only 6-20 kcal per 50ml portion due to its dilution with water.
High Sodium Content: The main nutritional concern with commercial gravy powder is its high sodium level, which can negatively affect blood pressure and heart health.
Minimal Nutrients: Instant gravy is primarily made from starches, salt, and flavorings, offering very little in terms of vitamins, minerals, or other beneficial nutrients.
Homemade is Healthier: Creating gravy from scratch using low-sodium broth and vegetables provides more nutritional value and allows for complete control over ingredients and sodium.
Calorie Density Misconception: The calorie information for the dry powder (often high per 100g) can be misleading, as it's significantly diluted when prepared.
Easy Healthier Alternatives: Healthy, low-calorie gravy can be made using simple methods like thickening low-sodium stock with cornstarch or pureed vegetables.

The Calorie Confusion: Dry Powder vs. Prepared Gravy

Many consumers are led to believe that gravy powder is high in calories due to the energy content listed on the packaging, which is typically for the dry, unprepared powder. For example, some gravy granules contain around 397 kcal per 100g, and one type of dry brown gravy powder lists 367 kcal per 100g. This appears to be quite high. However, the crucial distinction lies in how the product is consumed. Gravy powder is a concentrated mix designed to be diluted with water.

When prepared according to instructions, the energy content is spread across a much larger volume. A 50ml portion of prepared gravy from some brands contains only 6-13 calories. This significant dilution is why the per-serving calorie count is very low. For someone monitoring their calorie intake, a small amount of prepared gravy is unlikely to have a major impact. However, focusing solely on calories overlooks other key nutritional factors.

Beyond Calories: A Closer Look at Gravy Powder Nutrition

Beyond its energy content, the true nutritional profile of gravy powder raises more significant health considerations. The composition of most commercial gravy powders and granules is based on starches, flavor enhancers, and preservatives, with very little in the way of beneficial nutrients.

The High Sodium Trap

One of the most notable drawbacks of many instant gravies is their high sodium content. While calories are low, sodium levels can be substantial, with some products containing hundreds of milligrams per serving. A high-sodium diet can contribute to a range of health issues, including high blood pressure and an increased risk of heart disease.

For example, some beef instant gravy contains 280 mg of sodium per 1/2 tbsp serving, representing 12% of the daily value. This makes gravy powder a concentrated source of sodium that can easily push a meal's salt content beyond healthy recommendations, particularly if a person uses more than the suggested serving size or adds it to an already salty meal.

What's Inside: The Ingredient List

An examination of the ingredient list for many commercial gravy powders reveals common components like:

Starch: Often potato or corn starch, used as a thickener.
Salt: A primary ingredient for flavor, contributing heavily to the high sodium levels.
Flavourings and Colourings: Artificial and natural additives to create the desired taste and appearance.
Inactive Yeast Powder: Used for flavor enhancement.

Crucially, these ingredients offer minimal nutritional benefits, such as vitamins, minerals, or fiber. Unlike homemade gravy made from vegetable stock or meat drippings, the instant version is essentially a non-nutritive flavor enhancer.

Gravy Powder vs. Homemade Gravy: A Nutritional Comparison

To better understand the trade-offs, here is a nutritional comparison between typical gravy powder and a homemade alternative.


Nutritional Factor	Gravy Powder (Prepared)	Homemade Gravy (Low-Salt)
Calories (per serving)	Very Low (e.g., 6-20 kcal)	Variable, often Low-to-Moderate
Sodium	High, often exceeding 10% DV per serving	Easily controlled; can be low if using low-sodium stock
Fat	Low to Moderate	Can be low if skimmed, or high if made with fatty drippings
Saturated Fat	Varies by product; can be high	Depends on ingredients; can be controlled
Nutrients	Minimal, mostly empty calories	High in nutrients if based on vegetable broth
Ingredients	Starches, salt, additives, flavourings	Real vegetables, herbs, low-sodium broth

Healthier Alternatives to Gravy Powder

If you want to enjoy a flavorful topping without the high sodium and additives of gravy powder, several alternatives exist:

Broth-Based Gravy: Use low-sodium chicken, beef, or vegetable stock as a base. Thicken it with a cornstarch or arrowroot slurry for a fat-free option. This method provides excellent control over sodium levels. For an even more nutritious base, consider making a bone broth.
Vegetable Puree Gravy: Roasting and pureeing vegetables like onions, carrots, and mushrooms with some stock can create a rich, thick, and flavorful gravy naturally packed with nutrients. Season with herbs and spices instead of relying on salt.
Herb and Spice Infusions: Instead of a thick, traditional gravy, a flavorful jus can be created by simmering stock with herbs like thyme, rosemary, and garlic. This adds a burst of flavor to dishes with minimal calories and sodium.

Conclusion: The Verdict on Gravy Powder's Calories and Health

In conclusion, the answer to "Is gravy powder high in calories?" is largely dependent on the serving size. A single, prepared serving is very low in calories, making it seem like a harmless addition to a meal. However, this is a misleading metric for overall health. The primary concern with commercial gravy powder is its high sodium content and lack of substantial nutritional value, not its caloric impact. For those seeking a healthier diet, opting for a homemade, low-sodium alternative is the best choice. These alternatives provide superior flavor, nutritional benefits, and give you complete control over the ingredients, ensuring your Sunday roast or midweek meal is both delicious and genuinely wholesome.

For more healthy gravy recipes, visit the BBC Good Food website.

Frequently Asked Questions

Instant gravy is typically low in calories per serving when prepared, so a small amount is unlikely to significantly impact a weight loss diet. However, its high sodium content is the bigger concern for overall health.

Sodium levels vary by brand, but many commercial gravy mixes contain a high amount of sodium. Some products have hundreds of milligrams per small serving, potentially contributing a significant percentage of your daily recommended intake.

Yes, homemade gravy is generally healthier. It allows you to control the ingredients, use low-sodium stock, and incorporate nutrient-rich vegetables. It lacks the high sodium and additives found in many commercial powders.

For a healthier alternative, you can thicken gravy with a cornstarch or arrowroot powder slurry. Pureed roasted vegetables or onions can also be used for a thicker, more flavorful consistency.

Yes, some brands offer reduced-sodium gravy mixes. It is always best to check the nutritional label and ingredient list to verify the sodium content.

Most commercial gravy powders are primarily made of starch and salt, with added colorings and flavorings, and offer very little in the way of essential vitamins, minerals, or fiber.

Some gravy powders are suitable for vegetarians and vegans, but you must check the ingredient list. Certain vegan versions are made from all-natural, plant-based ingredients.