Ham or pork with gravy
Common food
Photo: Wikipedia
This is a savory dish of sliced ham or pork smothered in a rich, savory brown gravy. The meat is typically tender and salty, while the gravy adds a smooth, umami-rich sauce that coats every bite. Nutritionally, it's a high-protein, low-carb option, making it a staple for those focused on protein intake.
Calorie split: 52% protein · 4% carbs · 44% fat
↓ Full nutrition💚 Why it's loved
People love it for its deeply satisfying, comforting flavor—the salty, savory meat paired with the rich, silky gravy is a classic comfort food. It's also incredibly versatile, serving as a quick weeknight dinner or the centerpiece of a traditional holiday meal.
⚠️ Watch-outs & how to enjoy it better
The dish can be high in sodium from the cured ham and seasoned gravy, which may be a concern for those monitoring salt intake. To counteract this, opt for low-sodium ham or make gravy from scratch with reduced-sodium broth, and balance the meal with potassium-rich sides like steamed vegetables or a salad.
Key benefits
- Excellent source of high-quality protein for muscle maintenance.
- Very low in carbohydrates, suitable for low-carb or keto diets.
- Provides essential minerals like zinc and selenium from pork.
- Gravy can be a source of B vitamins, especially B12, from meat drippings.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The practice of making gravy from the drippings of roasted or fried meat is a centuries-old technique called 'fond' in French cooking, a foundational step for many classic sauces.
Full nutrition (USDA data · scales with serving)
| Water | 69.5 g |
| Energy | 160 kcal |
| Protein | 20.1 g |
| Total lipid (fat) | 7.5 g |
| Carbohydrate, by difference | 1.6 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.09 g |
| Calcium, Ca | 16.0 mg |
| Iron, Fe | 0.79 mg |
| Magnesium, Mg | 20.0 mg |
| Phosphorus, P | 179 mg |
| Potassium, K | 309 mg |
| Sodium, Na | 349 mg |
| Zinc, Zn | 1.8 mg |
| Copper, Cu | 0.05 mg |
| Selenium, Se | 24.6 ug |
| Vitamin C, total ascorbic acid | 0.40 mg |
| Thiamin | 0.72 mg |
| Riboflavin | 0.24 mg |
| Niacin | 4.2 mg |
| Vitamin B-6 | 0.39 mg |
| Folate, total | 1.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 1.0 ug |
| Folate, DFE | 1.0 ug |
| Choline, total | 69.6 mg |
| Vitamin B-12 | 0.51 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 2.0 ug |
| Retinol | 2.0 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) | 0.17 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.50 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 | 2.6 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.01 g |
| SFA 12:0 | 0.01 g |
| SFA 14:0 | 0.09 g |
| SFA 16:0 | 1.7 g |
| SFA 18:0 | 0.82 g |
| Fatty acids, total monounsaturated | 3.3 g |
| MUFA 16:1 | 0.25 g |
| MUFA 18:1 | 3.0 g |
| MUFA 20:1 | 0.07 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.65 g |
| PUFA 18:2 | 0.57 g |
| PUFA 18:3 | 0.02 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.03 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 | 58.0 mg |
Amino acid profile (per 100g)
Estimated from Pork, fresh, leg (ham), rump half, separable lean and fat, raw — USDA does not publish this profile for Ham or pork with gravy.
| Tryptophan | 0.24 g |
| Threonine | 0.89 g |
| Isoleucine | 0.96 g |
| Leucine | 1.7 g |
| Lysine | 1.8 g |
| Methionine | 0.56 g |
| Cystine | 0.23 g |
| Phenylalanine | 0.84 g |
| Tyrosine | 0.80 g |
| Valine | 1.0 g |
| Arginine | 1.3 g |
| Histidine | 0.82 g |
| Alanine | 1.2 g |
| Aspartic acid | 1.9 g |
| Glutamic acid | 3.1 g |
| Glycine | 0.92 g |
| Proline | 0.82 g |
| Serine | 0.85 g |
| Hydroxyproline | 0.07 g |
FAQ
Is ham with gravy a good post-workout meal?
Yes, it can be. The high protein content (about 20g per 100g) supports muscle repair, and the low carbs make it suitable for many dietary plans. However, be mindful of the sodium content if you're sensitive to it.
How can I make the gravy healthier?
Use the pan drippings but skim off excess fat before making the gravy. Thicken it with a small amount of whole wheat flour or cornstarch instead of a roux made with equal parts fat, and use low-sodium broth as the liquid base.
What's the difference between ham and pork gravy?
Ham gravy is typically made from the drippings of cured, smoked pork leg and often has a saltier, smokier profile. Pork gravy (like for chops) is made from fresh pork drippings and is generally milder in flavor.
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 1.60 kcal/g · 50% 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: 1.13 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.