Dry brown gravy has 367 kcal per 100 g powder only. A prepared serving drops to about 30 kcal. At 4 840 mg sodium per 100 g dry, it looks alarming – but dilution brings each serving to about 190 mg. Track the reconstituted portion on your plate, not the scoop of powder.
How should I track Gravy, brown, dry?
Gravy, brown, dry is a good source of protein. Small amounts of Gravy, brown, dry add up faster than most people realize. A systematic review (Whitton et al., Adv Nutr 2022) found that condiments are among the most frequently omitted items in food logs — skipped 1–80% of the time. A tablespoon of mayo or dressing can add 50–100 calories, and most people use two or three tablespoons without measuring. The fix is simple: keep a teaspoon or scale near your plate and measure once. Sauces and dressings are often the hidden reason a "healthy" salad ends up at 600+ calories.