What is the nutritional value of sausage gravy? A detailed breakdown

October 31, 2025 •

3 min read

While a beloved Southern staple, biscuits and gravy are known for being heavy on fat and calories. Understanding what is the nutritional value of sausage gravy reveals it is typically high in saturated fat and sodium, with most of its caloric density coming from the pork sausage and a butter-and-flour roux base.

Quick Summary

Sausage gravy is a comfort food high in fat, saturated fat, and sodium, with calories varying by preparation. Traditional versions utilize pork sausage drippings, flour, and whole milk for a rich, dense texture. Healthier alternatives can be made by swapping high-fat ingredients for lean meats and low-fat dairy.

Key Points

High in Fat: Traditional sausage gravy is very high in fat, particularly saturated fat, from the pork sausage and roux base.
Significant Sodium Content: A single serving can contain a large portion of your daily recommended sodium intake due to processed sausage and seasonings.
Source of Protein: Despite its high fat content, sausage gravy does provide a substantial amount of protein.
Healthy Alternatives Exist: Modifying the recipe with lean ground turkey, skim milk, and reduced salt significantly improves the nutritional profile.
Enjoy in Moderation: Given its high calorie, fat, and sodium levels, traditional sausage gravy is best enjoyed as an occasional treat rather than a daily staple.

The Traditional Sausage Gravy Breakdown

Traditional sausage gravy is a rich, flavorful dish where its primary ingredients contribute to a high caloric and fat content. A standard recipe consists of pork sausage, its rendered fat, all-purpose flour, and whole milk. The cooking process creates a fatty, creamy roux that serves as the gravy's base.

Calories and Macronutrients

A single cup of traditional sausage gravy can contain a significant portion of a person's daily calorie intake, with most calories coming from fat. Some sources report a cup containing over 350 calories, with fat accounting for a majority of the macronutrient content.

Fat: A major component of sausage gravy, with a large percentage often being saturated fat from the pork sausage and any additional butter used. For example, a 1-cup serving could contain over 20 grams of total fat.
Protein: The pork sausage provides a decent amount of protein, which contributes to the dish's satiating quality. A single cup could contain around 16 grams of protein.
Carbohydrates: These come mainly from the all-purpose flour used to thicken the sauce. While not a primary source of energy in gravy, it does add to the carbohydrate count.

Sodium Levels

Another significant nutritional factor is sodium. Processed sausages and added seasonings mean that sodium levels in sausage gravy can be very high. Some nutrition data indicates a single cup can contain over 1000mg of sodium, representing nearly half of the recommended daily intake. This high sodium level is a concern for those managing blood pressure or following a low-sodium diet.

Potential Health Implications of Traditional Sausage Gravy

While delicious, the traditional preparation of sausage gravy has notable nutritional downsides. Due to its high content of saturated fat, cholesterol, and sodium, it is not considered a healthy everyday food.

Saturated Fat: High intake of saturated fat can raise LDL (bad) cholesterol levels, potentially increasing the risk of heart disease. The amount of saturated fat in a single serving can be more than half the recommended daily value.
Sodium: Excessive sodium consumption is linked to high blood pressure, a significant risk factor for cardiovascular disease.
Caloric Density: The high number of calories in a single, relatively small serving can contribute to overall weight gain if consumed frequently.

Making Sausage Gravy Healthier: Strategic Swaps

It is possible to enjoy sausage gravy with a more favorable nutritional profile by making intelligent ingredient substitutions. Here are some strategies:

Choose a Leaner Meat: Swap traditional pork sausage for leaner options like ground turkey or chicken sausage. Ground turkey with added seasonings can mimic the flavor of pork with a fraction of the fat.
Use Low-Fat Dairy: Instead of whole milk, use skim or a non-dairy alternative like unsweetened almond milk to reduce fat and calories. A higher-protein option like milk blended with non-fat Greek yogurt can also increase creaminess.
Control the Fat: When browning leaner meats, you may need to add a small amount of a healthy fat, like olive oil, instead of relying on rendered animal fat. You can also drain all excess grease from the pan after cooking the sausage.
Add Flavor, Not Salt: Enhance flavor with herbs and spices instead of relying on high-sodium sausage and salt. Sage, thyme, and cracked black pepper are great additions.
Alternative Thickeners: For those avoiding refined flour, options like arrowroot powder, xanthan gum, or whole wheat flour can be used as a thickening agent.

Nutritional Comparison: Traditional vs. Healthy Sausage Gravy


Feature	Traditional Sausage Gravy (per cup)	Healthier Alternative (per serving)
Calories	~350-400	~150-250
Total Fat	~25-33g	~5-10g
Saturated Fat	~10-15g	~2-4g
Sodium	~1000-1100mg	~450-550mg
Protein	~15-20g	~10-15g
Primary Ingredients	Pork sausage, rendered fat, white flour, whole milk	Lean turkey sausage, light butter/oil, whole wheat flour, skim or almond milk

Conclusion

While traditional sausage gravy is undeniably high in fat, saturated fat, and sodium, its nutritional value is not entirely devoid of benefits, offering a decent source of protein. The key to incorporating it into a balanced diet is moderation. For those seeking to reduce its impact on their health, numerous modifications are available, including substituting with leaner meats and low-fat dairy products. By understanding the nutritional profile of each component, you can adapt this classic comfort food to better fit your dietary needs without sacrificing its signature taste. You can explore a variety of modified recipes, like this healthy sausage gravy for biscuits and gravy, to get started.

Frequently Asked Questions

To reduce the fat, use a leaner ground meat like turkey or chicken sausage. You can also drain the excess grease after browning the meat and use low-fat milk instead of whole milk.

Most of the calories come from the fat in the pork sausage and the fat used to create the roux, which is a thickening base made from fat and flour.

Yes, traditional sausage gravy can be very high in sodium due to the processed sausage and added salt. Choosing lower-sodium sausage and controlling added salt is key to reducing sodium intake.

Yes, you can substitute all-purpose flour with a gluten-free flour blend or other thickeners like arrowroot powder or xanthan gum to make a gluten-free version.

The main difference is the fat used for the roux. Sausage gravy uses the rendered fat from the sausage, while country gravy is typically made with butter.

Yes, sausage gravy provides a good source of protein from the meat and some minerals like calcium and phosphorus from the milk. However, these benefits are balanced against its high fat and sodium content.

To add more flavor, use herbs like sage and thyme, and add a generous amount of black pepper. You can also include a pinch of red pepper flakes for a bit of heat.