How Many Calories Are in One Cup of Homemade Sausage Gravy?

Sausage gravy is a delicious and comforting breakfast food that goes great with biscuits, potatoes, eggs and more. But it’s also high in calories and fat. So how many calories are actually in one cup of homemade sausage gravy? Let’s take a closer look.

What is Sausage Gravy?

Sausage gravy starts with cooked crumbled pork or turkey sausage. The cooked sausage is then combined with flour and milk to create a thick, creamy gravy. Traditionally sage is added for flavor. The gravy is served warm over buttermilk biscuits mashed potatoes, hashbrowns or eggs.

This southern comfort food likely originated as a way to stretch small amounts of meat into a meal for large families. The gravy helped make the little bit of sausage go a long way.

These days, we enjoy sausage gravy as an indulgent weekend breakfast. Homemade sausage gravy made from scratch is worlds better than the canned and frozen varieties you’ll find at the grocery store.

Sausage Gravy Nutrition Facts

The exact nutrition facts for sausage gravy can vary based on the ingredients used. But in general, a 1 cup serving of homemade sausage gravy contains:

• 374 calories
• 26g total fat
  • 8g saturated fat
• 510mg sodium
• 17g carbohydrates
  • 10g sugar
• 17g protein

As you can see, the calories really add up quickly with sausage gravy A huge portion of the calories, about 64%, comes from fat

The type of sausage used can impact the nutrition facts. Pork sausage is fattier than turkey sausage. And if you use a pre-seasoned sausage the sodium content may be higher.

Tips for Lightening Up Sausage Gravy

While sausage gravy will never be considered a low calorie food, there are some easy ways to lighten it up a bit:

• Use turkey sausage instead of pork sausage
• Choose low-sodium or unseasoned sausage
• Use reduced-fat milk instead of whole milk
• Cut back on the amount of butter
• Use less flour or substitute half the flour with cornstarch to thicken
• Boost flavor with sage, pepper, onion and garlic instead of only salt
• Serve smaller portions, like 1/2 cup instead of 1 cup

With just a few simple substitutions and recipe tweaks, you can shave some calories, fat and sodium off your gravy.

How Many Calories in Common Sausage Gravy Servings

The calorie count of sausage gravy is typically based on a 1 cup serving size. But sausage gravy can be served in different portion sizes:

• 1/2 cup sausage gravy: 187 calories
• 1 cup sausage gravy: 374 calories
• 2 cups sausage gravy: 748 calories
• 1 biscuit covered in 1/4 cup gravy: Approximately 525 calories

As you can see, the calories add up quickly as your portion size increases. Sticking with a 1/2 cup serving is a great way to enjoy sausage gravy without overdoing the calories.

Or consider splitting a biscuit and topping each half with 1/4 cup gravy. This smaller serving size results in about 525 calories total and is very satisfying.

Making Lower Calorie Sausage Gravy at Home

Want to enjoy homemade sausage gravy for breakfast without sabotaging your healthy eating goals? Here are some tips:

• Use turkey breakfast sausage instead of pork
• Opt for unseasoned sausage to control sodium
• Mix the sausage with 1% milk instead of whole milk
• Use just 1 tablespoon butter instead of 2
• Replace half the flour with cornstarch to thicken
• Flavor with sage, onion, garlic and pepper instead of salt
• Cook in a nonstick skillet to use less butter
• Portion into 1/2 cup servings

With these easy tweaks, you can make breakfast sausage gravy at home with fewer calories and less fat and sodium.

Healthier Ways to Enjoy Sausage Gravy

Beyond altering the gravy itself, there are other ways to indulge in sausage gravy while watching your calorie intake:

• Have it as a side: Instead of smothering a giant biscuit in gravy, enjoy the gravy as a side to eggs, breakfast potatoes or turkey bacon. This allows you to control portions.

• Use as a condiment: Drizzle a small amount of gravy over potatoes or breakfast tacos instead of drowning them in it. Think of gravy as a flavor-boosting condiment instead of main event.

• Go meatless: Make sausage gravy without the sausage for a vegetarian version. Use mushrooms, textured vegetable protein or veggie sausage instead. You’ll slash the calories, fat and sodium.

• Serve it on the side: Rather than serving gravy directly on biscuits or potatoes, provide it on the side for dipping instead. This gives you full control over how much gravy you eat.

With a few simple tricks, you can enjoy sausage gravy without consuming too many calories. Homemade gravy made with nutritious ingredients still tastes infinitely better than canned versions from the store.

Calories in Other Types of Gravy

Sausage gravy is not the only type of gravy served for breakfast. Here are the calories for 1 cup of some other popular gravies:

• Sausage gravy: 374 calories
• Creamy sawmill gravy: 402 calories
• Chicken gravy: 98 calories
• Turkey gravy: 107 calories
• Beef gravy: 104 calories
• Mushroom gravy: 60 calories
• Onion gravy: 51 calories

As you can see, sausage gravy is one of the higher calorie options. Chicken, turkey and beef gravies provide fewer calories per serving. And vegetarian mushroom and onion gravies are lowest in calories and fat.

Healthier Sausage Gravy Alternatives

For a lower calorie breakfast, consider substituting sausage gravy with one of these healthier alternatives:

• Eggs benedict with hollandaise sauce (272 calories per serving)
• Smoked salmon and cream cheese on a bagel (250 calories)
• Avocado toast with salsa and sunny side up egg (305 calories)
• Greek yogurt parfait with granola and fruit (250 calories)
• Oatmeal made with milk, walnuts and cinnamon (300 calories)
• Nut butter and jam on whole grain toast (400 calories)

A tasty and satisfying breakfast doesn’t require dripping in high calorie gravy. There are lots of lighter yet equally delicious options to start your day.

The Bottom Line

Sausage gravy is a cherished southern comfort food that’s become popular nationwide. But each cup of this creamy breakfast gravy packs a caloric punch, with about 374 calories per serving.

To lighten up sausage gravy, use turkey sausage, reduced-fat milk, less flour and small portion sizes. Or turn it into a condiment rather than the main meal. With a few simple tweaks, you can still enjoy the flavor without consuming too many calories.