Dry onion gravy mix has 322 kcal per 100 g powder and 4 190 mg sodium. Reconstituted, a serving has about 25 kcal and 170 mg sodium. The onion flavour encourages generous pouring. Track each ladle – two servings double the sodium.
How should I track Gravy, onion, dry, mix?
Gravy, onion, dry, mix is high in calcium. Small amounts of Gravy, onion, dry, mix 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.