Chicken with gravy
Common food
Photo: Wikipedia
Chicken with gravy is a classic comfort dish featuring tender, savory chicken pieces bathed in a rich, velvety sauce. The chicken provides a lean, satisfying protein base, while the gravy adds a deep, savory umami flavor and a smooth, luxurious mouthfeel. Nutritionally, it's a high-protein, low-carb option, making it a staple for those focused on protein intake.
Calorie split: 59% protein · 5% carbs · 36% fat
↓ Full nutrition💚 Why it's loved
People love it for its deep, savory umami flavor and the comforting, home-cooked feeling it evokes. Its versatility allows it to be served over mashed potatoes, rice, noodles, or biscuits, making it a adaptable centerpiece for family meals.
⚠️ Watch-outs & how to enjoy it better
Commercial gravies are often very high in sodium, which can be a concern for those monitoring blood pressure. The dish can also be calorically dense if the gravy is made with a roux (flour and fat) or if large portions are consumed. To counteract, opt for homemade gravy with controlled salt, use a cornstarch slurry instead of a flour roux for a lighter thickener, and pair the dish with a large portion of steamed or roasted non-starchy vegetables to add volume and fiber.
Key benefits
- Excellent source of complete protein for muscle maintenance and satiety.
- Very low in carbohydrates, suitable for low-carb and ketogenic diets.
- Provides essential nutrients like niacin, vitamin B6, and selenium from the chicken.
- Can be a comforting, warming meal that supports emotional well-being.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The word 'gravy' first appeared in English in the 14th century, but it originally referred to a meat broth or juice, not the thickened sauce we know today.
Full nutrition (USDA data · scales with serving)
| Water | 73.0 g |
| Energy | 129 kcal |
| Protein | 18.9 g |
| Total lipid (fat) | 5.2 g |
| Carbohydrate, by difference | 1.6 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.09 g |
| Calcium, Ca | 13.0 mg |
| Iron, Fe | 0.54 mg |
| Magnesium, Mg | 17.0 mg |
| Phosphorus, P | 171 mg |
| Potassium, K | 207 mg |
| Sodium, Na | 526 mg |
| Zinc, Zn | 1.1 mg |
| Copper, Cu | 0.05 mg |
| Selenium, Se | 16.8 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.06 mg |
| Riboflavin | 0.14 mg |
| Niacin | 5.4 mg |
| Vitamin B-6 | 0.18 mg |
| Folate, total | 7.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 6.0 ug |
| Folate, DFE | 6.0 ug |
| Choline, total | 47.3 mg |
| Vitamin B-12 | 0.25 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 6.0 ug |
| Retinol | 6.0 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.32 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 0.20 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 1.3 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.03 g |
| SFA 16:0 | 1.0 g |
| SFA 18:0 | 0.23 g |
| Fatty acids, total monounsaturated | 2.2 g |
| MUFA 16:1 | 0.35 g |
| MUFA 18:1 | 1.8 g |
| MUFA 20:1 | 0.02 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.78 g |
| PUFA 18:2 | 0.71 g |
| PUFA 18:3 | 0.04 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.02 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 80.0 mg |
FAQ
Is chicken with gravy a healthy meal?
It can be a healthy part of a balanced diet. The chicken is a lean protein source, and the dish is low in carbs. Healthiness depends on the gravy's preparation—homemade with controlled salt and fat is best. Pairing it with vegetables adds essential fiber and nutrients.
How can I make the gravy healthier?
Use the pan drippings from roasted chicken for flavor, skim off excess fat, and thicken with a cornstarch slurry instead of a flour-and-butter roux. Reduce sodium by using low-sodium broth and seasoning with herbs like thyme, rosemary, and black pepper.
What are good sides for chicken with gravy?
Classic pairings include mashed potatoes, rice, or egg noodles to soak up the gravy. For a lighter meal, serve it over cauliflower mash, quinoa, or with a side of steamed green beans, roasted broccoli, or a crisp garden salad.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 1.29 kcal/g · 59% calories from protein · 0.0 g fiber · 0.1 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 2.54 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.