How many calories are in turkey and gravy?
A cup of carved turkey under gravy, 244 g on the scale, is 305 calories, and the same plate runs 125 calories per 100 g. One slice with sauce, 43 g, is 54. The meat does the calorie work; the gravy does the sodium work, and that split shapes the whole page.
You'd need to walk about 61 minutes to burn the 305 calories in a 1-cup (244 g) serving.
How long does it take to burn off 305 kcal of turkey and gravy?
A 1-cup (244 g) serving is 305 kcal. Enter your weight and the amount you ate to see how long it takes you to burn that off:
lb
| Activity | Time to burn 305 kcal |
|---|---|
| Walking, brisk | 1 hr 1 min |
| Cycling, moderate | 38 min |
| Swimming, moderate | 44 min |
| Jogging | 36 min |
| Weight training, moderate | 1 hr 8 min |
Times are for a 155 lb adult at a steady pace; change the weight to see yours. The amount is set to the portion in the text (244 g); change it to what you actually ate. BodyPal works this out from your steps automatically.
On this page
- Turkey and gravy quick facts
- US servings from one slice to a full cup
- Frozen dinners and other gravy plates
- Protein is the standout row
- How does turkey and gravy compare?
- Most popular turkey and gravy brands
- Turkey and gravy FAQs
Turkey and gravy quick facts
The record that matches what most people are actually holding is FNDDS 2706430, "Turkey with gravy": cooked turkey meat with gravy over it, no stuffing, no potatoes, no vegetable on the side. That is the Sunday plate and the day-after-Thanksgiving plate.
There is a second, very different USDA entry for the frozen packaged version, and it lands nowhere near this one. It gets its own section further down, because the gap comes from how much of the tray is sauce rather than from any disagreement between sources.
| Nutrient | Per 100 g | Per 1 cup (244 g) | % Daily Value |
|---|---|---|---|
| Calories | 125 | 305 | — |
| Total fat | 3.46 g | 8.4 g | 11% |
| Saturated fat | 0.98 g | 2.4 g | 12% |
| Carbohydrate | 1.58 g | 3.9 g | 1% |
| Dietary fiber | 0 g | 0 g | 0% |
| Total sugars | 0.09 g | 0.2 g | — |
| Protein | 20.46 g | 49.9 g | 100% |
| Sodium | 356 mg | 869 mg | 38% |
% Daily Value is based on a 2,000-calorie diet.
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 →
Two rows you would see on a package label are missing here on purpose: USDA does not publish added sugars or trans fat for this survey record, so listing them would mean inventing them. Cholesterol and potassium are published: the cup holds 176 mg of cholesterol, 59% of the Daily Value, and 437 mg of potassium, 9%. Daily Values follow the FDA reference amounts for a 2,000-calorie day.
US servings from one slice to a full cup
| Serving | Weight | Calories |
|---|---|---|
| 1 oz | 28 g | 35 kcal |
| 1 slice with gravy | 43 g | 54 kcal |
| 2 slices with gravy | 86 g | 108 kcal |
| 3 slices with gravy | 129 g | 161 kcal |
| 1 cup | 244 g | 305 kcal |
| Per 100 g | 100 g | 125 kcal |
The cup and the single slice are USDA household measures for this record. The two-slice, three-slice and 1 oz lines are our own arithmetic from the USDA 100 g figure, not USDA servings, and they hold only if your slices are the same 43 g the database assumes.
That assumption is where most logging errors start. A carving-knife slice off the breast can be 30 g or 70 g depending on how thick you cut, which is a 50-calorie swing per slice before you have added a thing. Three generous slices under a heavy ladle land closer to the full cup than to the 161 in the table. If a plate is going in your log more than once a year, weigh it once and you will know your own slice for good.
Frozen dinners and other gravy plates
| Version | Per 100 g | Typical portion | Calories |
|---|---|---|---|
| Turkey with gravy, carved plate | 125 kcal | 1 cup (244 g) | 305 kcal |
| Turkey and gravy, frozen | 67 kcal | 1 package (142 g) | 95 kcal |
| Turkey with gravy, dressing, potatoes and vegetable, frozen meal | 128 kcal | 1 meal (262 g) | 335 kcal |
| Turkey and noodles with gravy | 140 kcal | 1 cup (224 g) | 314 kcal |
| Turkey and potatoes with gravy | 122 kcal | 1 cup (242 g) | 295 kcal |
| Turkey and vegetables with gravy, no potatoes | 119 kcal | 100 g | 119 kcal |
| Turkey gravy, canned, ready-to-serve | 51 kcal | 1/4 cup (60 g) | 31 kcal |
The frozen entrée is the line that surprises people. At 67 calories per 100 g it is a little over half the density of a carved plate, and a 142 g package is 95 calories. That is not a healthier recipe, it is a wetter one: protein falls from 20.46 g per 100 g to 5.88 g, and sodium rises from 356 mg to 554 mg. You are buying gravy with turkey in it rather than turkey with gravy on it.
Add starch and the pattern flips again. Noodles push the dish to 140 calories per 100 g, the densest version on the list, while potatoes pull it down to 122 but cut protein to 7.47 g per 100 g. The full frozen dinner with dressing, potatoes and a vegetable is 128 per 100 g, or 335 calories for a 262 g tray, which is a complete, controlled meal by anyone's math.
Jarred gravy is the one part of this plate you can buy off a shelf, and the major US labels cluster tightly: Campbell's, Heinz Homestyle, Great Value and McCormick all sit at 40 to 42 calories per 100 g, about 25 calories per quarter-cup serving. Kroger's is 32 per 100 g, Archer Farms is the outlier at 80. Whichever jar you open, the calories are a rounding error next to the meat.
Protein is the standout row
One cup of turkey with gravy supplies 49.9 g of protein against a 50 g Daily Value. That is 100% of the day's protein reference in a 305-calorie serving, and it is genuinely rare: most mixed dishes that hit the full protein target come with 600 calories or more attached. MyPlate counts a 1 oz-equivalent of cooked poultry as one serving from the protein group, so this cup covers most of a day in one plate.
The row to actually watch is sodium. The cup carries 869 mg, 38% of the 2,300 mg Daily Value, or roughly a third of a teaspoon of table salt. Almost all of it is poured on: canned turkey gravy alone is 577 mg per 100 g, well above the 356 mg per 100 g of the finished dish. Cutting the ladle in half is the single most effective change you can make here, and it costs you about 15 calories.
Saturated fat, by contrast, is quiet. Only 2.4 g per cup, 12% of the Daily Value, which is unusual for a holiday plate and reflects how lean turkey meat is. The Dietary Guidelines for Americans put the saturated fat ceiling at 10% of calories, and this dish does not press on it.
How does turkey and gravy compare?
| Food | Per 100 g | US serving | Calories |
|---|---|---|---|
| Turkey with gravy, cooked | 125 kcal | 1 cup (244 g) | 305 kcal |
| Turkey, whole, meat only, raw | 106 kcal | 4 oz raw (113 g) | 120 kcal |
| Turkey breast, meat only, raw | 102 kcal | 4 oz raw (113 g) | 115 kcal |
| Turkey, light meat only, raw | 101 kcal | 4 oz raw (113 g) | 114 kcal |
Read that table with the raw-versus-cooked trap in mind. The three turkey rows are uncooked meat, and roasting drives off water: 4 oz of raw turkey comes off the pan at roughly 3 oz cooked. So 115 raw calories and about 85 g of cooked meat are the same thing, which is why the finished dish is the densest per gram of the four at 125 calories per 100 g even though it started as the leanest bird meat you can buy.
Our take: turkey with gravy is one of the best protein-per-calorie plates on an American table, and the gravy is not the problem people assume it is. A quarter-cup ladle is 31 calories. If you are managing weight, the lever is portion of meat, not sauce. If you are watching sodium, reverse that and go light on the ladle, because the sauce contributes more milligrams per gram than anything else on the plate.
Most popular turkey and gravy brands in the United States
Ranked by how widely each product appears among foods sold in the United States, from the BodyPal food database of over 3.3 million products. Calories are the figures printed on each Nutrition Facts label, checked against USDA FoodData Central.
| Product | Calories (per 100 g) |
|---|---|
| Campbell's Turkey Gravy | 42 cal |
| Heinz Homestyle Roasted Turkey Gravy | 42 cal |
| McCormick Turkey Gravy | 40 cal |
| Archer Farms Turkey Gravy | 80 cal |
| Great Value Turkey Gravy | 42 cal |
| Kroger Turkey Gravy | 32 cal |
Brand popularity: BodyPal food database. Nutrition: manufacturer labels / USDA FoodData Central.
Turkey and gravy FAQs
How many calories are in turkey and gravy?
A 1-cup serving, 244 g of sliced turkey with gravy, is 305 calories, or 125 calories per 100 g. That cup also carries 49.9 g of protein and 869 mg of sodium. Smaller helpings scale straight down, so a single 43 g slice under gravy is 54 calories.
How many calories in a slice of turkey with gravy?
One slice with gravy weighs 43 g and comes to 54 calories. Two slices are 108 and three are 161, our own arithmetic from the USDA 100 g figure of 125 calories. Carving thickness moves this more than the gravy does, so weigh the plate when you can.
How much protein is in turkey and gravy?
A cup delivers 49.9 g of protein, which is 100% of the FDA Daily Value of 50 g. Per 100 g the dish holds 20.46 g. Very few mixed dishes reach the full day's protein reference at only 305 calories, and that ratio is the reason to keep this plate.
How much sodium is in turkey with gravy?
A 1-cup serving carries 869 mg of sodium, 38% of the 2,300 mg Daily Value and roughly a third of a teaspoon of table salt. Per 100 g the dish is 356 mg. Canned turkey gravy on its own runs 577 mg per 100 g, so the sauce sets the number.
How many calories does gravy add to turkey?
Canned ready-to-serve turkey gravy is 51 calories per 100 g, so a 1/4-cup ladle of 60 g adds about 31 calories. Two ladles is closer to 62. The calorie cost is small; the sodium cost is not, since that same gravy carries 577 mg per 100 g.
Is frozen turkey and gravy lower in calories?
The frozen packaged version is 67 calories per 100 g, a little over half the 125 of a carved plate, and a 142 g package is 95 calories. It is lighter because the tray is mostly gravy: protein drops to 5.88 g per 100 g and sodium climbs to 554 mg.
How many calories in turkey, gravy and mashed potatoes?
USDA lists turkey and potatoes with gravy at 122 calories per 100 g, so a 242 g cup is 295 calories. The full frozen dinner with dressing, potatoes and a vegetable is 128 per 100 g, or 335 calories for a 262 g meal. Potatoes cut protein to 7.47 g.
Is turkey with gravy keto or low carb?
A cup holds just 3.9 g of carbohydrate, 1% of the Daily Value, with 0.2 g of sugar and no fiber. That fits almost any low-carb plan. Watch the sides instead: the noodle version jumps to 15.23 g of carbohydrate per 100 g, close to ten times the plain plate.
Similar foods
- Egg Foo Yung — 108 cal per patty
- Snow Cone — 256 cal per snow cone
- Shrimp Lo Mein — 242 cal per cup
- Chicken Chow Mein — 288 cal per cup
- Half And Half — 20 cal per tbsp
- Olive — 26 cal for 5 large olives
Count it without the math
Point the camera at the plate and BodyPal counts the turkey, the gravy and everything under it for you.
