Mushroom gravy calories come to 119 for a 1 cup (238 g) serving of canned, ready-to-serve gravy, or 50 per 100 g. The number that matters more is sodium. That same cup carries 1,357 mg, 59% of the daily value, which is well over half a day's allowance from a sauce.
119kcal
1 cup · 238 g, canned, ready to serve
10%protein
3 gProtein
13 gCarbs
6.4 gFat
How to burn off 119 kcal
—Walking, brisk
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—Swimming
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Nutrition facts
Canned, ready to serve · per 238 g
Calories
119 kcal
Protein
3 g
Carbohydrate
13 g
Fat
6.4 g
Saturated fat
1 g
Cholesterol
0 mg
Sodium
1357 mg
Potassium
252 mg
Iron
1.6 mg
Source: USDA FoodData Central
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Verified nutrition data
Numbers on this page come from USDA FoodData Central, the U.S. Department of Agriculture’s food composition database, and from manufacturer labels where a branded product is named. Last verified September 2026. How we verify our data →
Mushroom gravy: calories, protein and sodium by serving
Percent of daily value uses the FDA reference of 2,000 kcal a day.
Serving
kcal
Protein
Carbs
Fat
Sodium
% DV kcal
1 cup (238 g)
119
3 g
13 g
6.4 g
1,357 mg
6%
2 oz portion (57 g)
29
0.7 g
3.1 g
1.5 g
325 mg
1%
1 can (298 g)
149
3.8 g
16.3 g
8.1 g
1,699 mg
7%
100 g
50
1.3 g
5.5 g
2.7 g
570 mg
3%
3 × 1 cup (238 g)
357
9 g
4,070 mg
5 × 1 cup (238 g)
595
15 g
6,783 mg
A 2 oz ladle costs just 29 calories
The amount you actually pour matters more than the label. A 2 oz portion (57 g), roughly what a ladle drops over mashed potatoes or a pork chop, comes to 29 calories, 0.7 g protein and 325 mg sodium. That is 14% of the daily value for sodium and only 1% for calories.
A full cup (238 g) lands at 119 calories, 13 g carbs and 6.4 g fat. Empty the 298 g can into the pan and you are at 149 calories with 1,699 mg sodium, 74% of the daily value. The calorie line barely moves between those two. The sodium line jumps.
Gravy rarely gets measured at holiday meals, so totals creep. Two cups (476 g) add 238 calories, three cups (714 g) add 357, and five cups (1,190 g), a realistic amount for a family table, reach 595 calories and 6,783 mg sodium. Split across several plates that is modest. For one person going back for seconds and thirds, sodium adds up long before calories do.
Fat and carbs split the calories almost evenly
Per 100 g, canned mushroom gravy holds 5.5 g carbs, 2.7 g fat and 1.3 g protein. Because fat carries more calories per gram, those few grams supply 48% of the energy, while carbs supply 43% and protein just 10%. The carbs come mostly from the thickener, the fat from the oil or butter in the recipe.
Protein is close to negligible. A full cup gives 3 g, or 6% of the daily value, so this sauce adds flavor and moisture to a plate rather than anything that keeps you full. Fiber is similarly small at 1 g per cup, despite the mushrooms.
Saturated fat stays low at 0.4 g per 100 g, and cholesterol reads 0. That makes it a lighter choice than gravies built on meat drippings, as long as the portion stays reasonable. Potassium sits at 106 mg per 100 g, a modest figure that does little to offset the salt.
Sodium is the row to watch
At 570 mg per 100 g, sodium is the defining number on this label. Calories per cup come to 6% of the daily value; sodium per cup comes to 59%. Few pantry foods show that wide a gap between the two lines.
Put another way, 100 g gives you 3% of daily calories but 25% of daily sodium. If you watch sodium, the gravy is the part of the plate to measure, not the turkey or potatoes underneath it. A 2 oz ladle at 325 mg fits a day far more easily than a cup at 1,357 mg.
Canned and jarred versions vary. Brands such as Whole Foods Market Vegan Mushroom Gravy, Roundy's Mushroom Gravy or Our Family Mushroom Gravy print their own panels, so check the sodium line on the one you buy. Seasoning the rest of the meal lightly helps when gravy is going on top.
Pour it over food that brings the protein
Because mushroom gravy is low in protein and calories, it works best as a finishing sauce over foods with substance: roast chicken, turkey, a lentil loaf, or a baked potato with greens on the side. The gravy contributes moisture and savory flavor. The main dish has to bring the protein and fiber the gravy lacks.
Unsalted sides balance the sodium. Plain steamed vegetables, rice cooked without salt, or simply mashed potatoes let the gravy season the plate instead of stacking salt on salt. Go easy on extra butter in the mash if gravy is going on top, since fat already supplies 48% of the gravy's calories.
Gravy is where food diaries usually go wrong, because nobody measures it. BodyPal can log it from a photo of your plate, which helps you see whether that pour was a 2 oz ladle or closer to a full cup.
How does mushroom gravy compare?
Here is how canned mushroom gravy stacks up against the other gravies on our site, per 100 g and per usual serving.
Verdict: On calories, mushroom gravy at 50 per 100 g and regular gravy at 48 are effectively tied, while sausage gravy runs about 3.6 times higher at 180 per 100 g and 432 per cup, so skip it if you are cutting. On sodium, regular gravy is the better pick at 389 mg per 100 g against 570 mg here, and turkey gravy mix at 4,392 mg per 100 g only looks harmless because its 7 g serving is tiny.
Most popular mushroom gravy brands in the United States
Ranked by popularity in the BodyPal database
# Productkcal / 100 g
1Roundy's Mushroom Gravy1/4 cup · 60 g33 kcal
2Whole Foods Market Mushroom Gravy1/4 cup · 60 g75 kcal
Jarred and refrigerated gravies are ready to serve like the canned figure above, but their recipes range from 25 to 75 calories per 100 g. Source: manufacturer labels / USDA FoodData Central.
Mushroom gravy FAQs
How many calories are in mushroom gravy?
Canned mushroom gravy has 50 calories per 100 g, so one cup (238 g) is 119 calories and a 2 oz ladle (57 g) is 29 calories.
Is mushroom gravy good for weight loss?
A cup adds 119 calories and 6.4 g fat to a plate, while a 2 oz portion (57 g) keeps it to 29 calories.
Mushroom gravy vs regular gravy: which is lower in calories?
Mushroom gravy has 50 calories per 100 g and plain gravy has 48, a difference of 2 calories per 100 g.
How much sodium is in mushroom gravy?
Canned mushroom gravy has 570 mg of sodium per 100 g, so one cup (238 g) carries about 1357 mg.
How many calories are in a can of mushroom gravy?
A 298 g can of mushroom gravy has 149 calories, with 3.8 g protein, 16.3 g carbs and 8.1 g fat. The whole can also carries 1,699 mg sodium, which is 74% of the daily value.
How many calories are in a ladle of mushroom gravy?
A 2 oz portion (57 g), about one ladle, has 29 calories. It brings 3.1 g carbs, 1.5 g fat and 325 mg sodium, so a single ladle is a small addition to most plates.
Is mushroom gravy high in fat?
Not by weight. It has 2.7 g fat per 100 g and 6.4 g per cup, with 0.4 g saturated fat per 100 g. Fat still supplies 48% of its calories because the rest is mostly water and thickener.
Does mushroom gravy have much protein?
Very little. A cup has 3 g protein, 6% of the daily value, and protein accounts for only 10% of the calories. Pair it with a protein-rich main if you want the meal to keep you full.
Does mushroom gravy contain cholesterol?
The canned mushroom gravy in this USDA entry lists 0 mg cholesterol per 100 g. Saturated fat is also low at 0.4 g per 100 g, so sodium is the line worth checking instead.
