Turkey gravy calories come to 26 for one 7 g mix serving of dry mix, and 367 per 100 g of powder before water goes in. The number to notice is sodium. That small serving carries 307 mg, 13% of the daily value, while the calories barely register at 1% of a day.
26kcal
1 serving of dry mix · 7 g, dry mix, before water
11%protein
0.7 gProtein
5 gCarbs
0.5 gFat
How to burn off 26 kcal
—Walking, brisk
—Jogging
—Cycling, moderate
—Swimming
Skip the math. BodyPal counts these calories from your steps and workouts automatically.
Nutrition facts
Dry mix, before water · per 7 g
Calories
26 kcal
Protein
0.7 g
Carbohydrate
4.6 g
Fat
0.5 g
Saturated fat
0.1 g
Cholesterol
1 mg
Sodium
307 mg
Potassium
30 mg
Iron
0.2 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 →
Turkey 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
Mix serving (7 g)
26
0.7 g
4.6 g
0.5 g
307 mg
1%
Instant mix (6.7 g)
27
0.8 g
3.9 g
1 g
274 mg
1%
100 g
367
10.4 g
65.1 g
7.2 g
4,392 mg
18%
3 × Mix serving (7 g)
77
2.2 g
922 mg
5 × Mix serving (7 g)
128
3.6 g
1,537 mg
One mix serving is 26 calories, a heavy pour is not
The label serving for dry turkey gravy mix is 7 g of powder, which whisks into a small amount of gravy and lands at 26 calories. The USDA instant mix row is nearly identical: 6.7 g gives 27 calories, 0.8 g protein and 1 g fat. At this size gravy is a rounding error on a holiday plate.
The total moves when the ladle does. Two mix servings, 14 g of powder, come to 51 calories. Three servings, 21 g, reach 77. Five servings, 35 g of mix, add up to 128 calories, which is what a generous pour over turkey, potatoes and stuffing can look like once you go back for seconds.
Even at five servings the calories stay modest. That is the pattern with this food: the energy is small at any realistic portion, and the real reason to count servings is the sodium, covered below. Measuring the powder before you add water is the easiest way to know what ended up in the pot.
Carbs supply 71% of the calories
Per 100 g of dry mix, turkey gravy holds 65.1 g carbs, 10.4 g protein and 7.2 g fat. Split by calories, that is 71% carbs, 18% fat and 11% protein. The starch and flour that thicken the sauce do most of the work. Turkey contributes flavor more than substance.
Protein is easy to overrate here. One 7 g serving gives 0.7 g, about 1% of the daily value. Even 35 g of mix, five servings, gives only 3.6 g. If you want protein from the meal, it comes from the turkey on the plate, not the sauce poured over it.
Fat is low too. A mix serving has 0.5 g, and saturated fat sits at 2 g per 100 g of powder. Cholesterol is 14 mg per 100 g. A mix is lean on its own, though any butter or pan drippings a cook whisks in will change the picture, and those are not part of these numbers.
Sodium is the row to watch
Dry turkey gravy mix carries 4,392 mg of sodium per 100 g, which is 191% of the daily value. Nobody eats 100 g of powder, but that concentration shows up in every spoonful. One 7 g mix serving has 307 mg, 13% of the daily value, while supplying only 1% of daily calories.
Scale it up and the gap widens. Two servings bring 615 mg. Three bring 922 mg. Five servings, the heavy holiday pour, deliver 1,537 mg of sodium for just 128 calories. The instant mix row is a little lower at 274 mg per 6.7 g, or 12% of the daily value, but the story is the same.
If you watch sodium, measure gravy rather than pouring it freely, and look at the rest of the plate. Stuffing, ham and seasoned potatoes add their own salt. Potassium is 428 mg per 100 g of mix, which is modest next to the sodium figure.
Gravy works best as a measured topping
Turkey gravy earns its place by making lean foods taste richer for very few calories. Spooned over sliced turkey breast, mashed potatoes or roasted vegetables, one or two mix servings add 26 to 51 calories. That is cheap flavor next to butter or cream sauces.
The trade is salt. If you like plenty of gravy, pair it with foods that are low in sodium on their own, such as plain roasted vegetables or unsalted potatoes, and season the rest of the plate lightly. Serving gravy in a small dish on the side instead of flooding the plate keeps the portion visible.
Mixes like McCormick Turkey Gravy Mix sit on the shelf next to ready to serve options from Campbell's, Swanson and Heinz. The jarred versions are already diluted, so check their own labels rather than these dry mix numbers. To log a plate quickly, BodyPal can record gravy from a photo.
How does turkey gravy compare?
Here is dry turkey gravy mix next to prepared gravy, mushroom gravy and sausage gravy, per 100 g and per usual serving.
Verdict: The mix looks heavy at 367 calories per 100 g only because it is powder before water; a prepared 1/4 cup of plain gravy is 27 calories, almost the same as a 26-calorie mix serving. For the lightest plate pick turkey or plain gravy, and treat sausage gravy, at 432 calories per cup and 13.6 g fat per 100 g, as a dish in its own right.
Most popular turkey gravy brands in the United States
Ranked by popularity in the BodyPal database
# Productkcal / 100 g
1Campbell's Turkey Gravy1/4 cup · 60 ml42 kcal
2Swanson Ready To Serve Turkey Gravy1/4 cup · 60 ml42 kcal
3Heinz Homestyle Roasted Turkey Gravy1/4 cup · 60 g42 kcal
4Sysco Classic Roasted Turkey Gravy1/4 cup · 61 g57 kcal
5McCormick Turkey Gravy Mix2 tsp · 6 g333 kcal
6Archer Farms Turkey Gravy100 g80 kcal
Jarred and canned gravies are already mixed with water, so their labels read about 42 calories per 100 g against 367 for the dry mix. Source: manufacturer labels / USDA FoodData Central.
Turkey gravy FAQs
How many calories are in turkey gravy?
A 7 g serving of turkey gravy mix has 26 calories. The dry mix is 367 calories per 100 g, while canned turkey gravy is 42 calories per 100 g.
Is turkey gravy good for weight loss?
One 7 g serving adds 26 calories, 0.5 g of fat and 4.6 g of carbs. The same serving carries 307 mg of sodium.
How does turkey gravy compare with plain gravy?
Plain gravy is 48 calories per 100 g as served and canned turkey gravy is 42 calories per 100 g. Turkey gravy mix is 367 calories per 100 g because it is still dry powder.
How much protein is in turkey gravy?
The dry mix has 10.4 g of protein per 100 g, so a 7 g serving gives about 0.7 g.
How much sodium is in turkey gravy mix?
One 7 g mix serving of dry turkey gravy has 307 mg of sodium, 13% of the daily value. Per 100 g of powder it is 4,392 mg, which is 191% of the daily value.
How many calories are in a large serving of turkey gravy?
Five mix servings, 35 g of powder, come to 128 calories and 1,537 mg of sodium. Three servings, 21 g, are 77 calories, so even a generous pour stays modest in calories.
Is instant turkey gravy different from regular mix?
Barely. The USDA instant mix row gives 27 calories per 6.7 g, with 0.8 g protein, 1 g fat and 274 mg sodium. The standard mix serving is 26 calories and 307 mg sodium per 7 g.
Does turkey gravy have sugar or fiber?
Very little. An instant mix serving of 6.7 g has 0.5 g sugars and 0.3 g fiber. Most of its 27 calories come from starch, since carbs supply 71% of the calories in the dry mix.
