Quick Answer
Yes, biscuits and gravy are generally high in calories. A serving of biscuits and gravy can contain 500-1000 calories depending on the recipe, with the bulk of calories coming from fat and carbohydrates. The biscuits and gravy gravy is made with flour, milk, and sausage or bacon fat which contributes significant calories and fat. The biscuits are also calorie-dense, as they are made with refined flour, butter, and buttermilk or milk. Overall, a single serving of biscuits and gravy should be considered a high calorie food.
Calorie Count of Biscuits
Biscuits are a baked good made from flour, baking powder, salt, butter, and milk or buttermilk. A standard biscuit made from all-purpose flour contains:
| 1 biscuit (2″ diameter) | ~100 calories |
| 1 biscuit (3″ diameter) | ~150 calories |
The number of calories in a biscuit depends on the size and recipe, but an average biscuit contains 100-150 calories.
Here is a breakdown of the typical calorie composition of a 2-inch biscuit:
| All-purpose flour | ~70 calories |
| Butter | ~50 calories |
| Milk | ~15 calories |
| Baking powder, salt | ~5 calories |
| Total Calories | ~140 calories |
As you can see, flour and butter contribute the most calories in a standard biscuit.
Biscuits made with butter tend to be higher in calories than biscuits made with oil or shortening. Large biscuits (3-4 inches) can contain over 200 calories each.
So biscuits are fairly calorie-dense for their small size, averaging 100-150 calories per 2-3 inch biscuit.
Calories in Sausage Gravy
Sausage gravy starts with a roux made from fat (usually sausage fat or butter) and flour. Milk is added to make a creamy sauce. Crumbled sausage is then incorporated.
A 1/2 cup serving of sausage gravy contains approximately:
| 2 tbsp pan drippings/butter | ~200 calories |
| 2 tbsp all-purpose flour | ~60 calories |
| 1 cup whole milk | ~100 calories |
| 1/4 cup sausage crumbles | ~180 calories |
| Total Calories | ~540 calories |
As you can see, a large portion of the calories comes from the butter or sausage fat used to make the roux. The milk and flour also contribute a significant amount of calories.
The type of milk used can impact calories too. Whole milk has about 100 calories per cup, while 2% milk has about 90 calories and skim milk has about 80 calories.
The calories will also depend on how much sausage is used. More sausage means more protein and fat.
Overall, a 1/2 cup serving of sausage gravy can range from 400-700 calories depending on the specific ingredients and recipe. It’s quite calorie-dense for the serving size.
Full Meal of Biscuits and Gravy
Putting it all together, here are the typical calories for a full biscuits and gravy meal:
| 2 large biscuits (3″ diameter) | ~300 calories |
| 1 cup sausage gravy | ~500-700 calories |
| Total Meal Calories | ~800-1000 calories |
As you can see, a full serving of biscuits and gravy can easily provide 800-1000 calories or more. And this doesn’t take into account any sides like hash browns or eggs which could add another 200-300 calories.
Some tips to lighten up your biscuits and gravy:
– Use smaller 2-inch biscuits instead of large 3-4 inch ones
– Opt for reduced-fat buttermilk biscuits
– Use turkey or chicken sausage instead of high-fat pork sausage
– Use skim or low-fat milk in the gravy
– Go easy on the sausage for the gravy – use 1-2 oz instead of a full quarter cup
– Limit gravy to 1/3 to 1/2 cup rather than a full cup
With these tweaks, you may be able to get a biscuits and gravy meal down to 500-600 calories instead of over 1000. But in general, biscuits and gravy should be considered an occasional higher calorie meal, not an everyday breakfast option if you are closely watching your calorie intake.
Nutrients in Biscuits and Gravy
Beyond just calories, here is a look at the nutrition breakdown for a typical serving of biscuits and gravy:
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 800 | 40% |
| Fat | 40g | 60% |
| Saturated Fat | 15g | 75% |
| Carbohydrates | 60g | 20% |
| Protein | 25g | 50% |
| Cholesterol | 175mg | 60% |
| Sodium | 1200mg | 50% |
As you can see, one meal provides about 40% of your daily calories and meets or exceeds the daily recommendations for saturated fat, cholesterol and sodium. It is also high in protein.
However, biscuits and gravy are not a great source of vitamins, minerals or fiber. All the calories come from refined flour, butter/oil, milk and meat, which don’t provide much nutritional value.
So in summary, biscuits and gravy are a high calorie food, but should be considered an occasional treat due to the high amounts of fat, cholesterol and sodium rather than an everyday breakfast option. Going easy on portion sizes can help reduce the calorie load.
Healthier Alternatives to Biscuits and Gravy
If you love biscuits and gravy but want a lighter option, here are some ideas:
– Use whole wheat biscuits instead of white flour biscuits. Look for recipes with whole wheat flour and oats.
– Try an egg white and turkey sausage gravy instead of full-fat sausage.
– Make your own biscuit recipe and substitute Greek yogurt for half the butter.
– Skip the biscuit and serve your gravy over a whole grain waffle or slice of sprouted grain toast.
– Go for a southern-inspired hash with sweet potatoes, peppers, onions and turkey sausage.
– Do a breakfast bake with eggs, turkey sausage, kale and fat-free milk topped with a bit of reduced-fat cheese.
– Make a breakfast burrito with scrambled eggs, beans, salsa and a small amount of avocado in a whole wheat tortilla.
While nothing can truly replicate the taste of a classic homemade biscuits and gravy, there are ways to lighten it up or go for more nutrient-dense southern-inspired breakfasts to keep your calories and satiety in check.
Health Effects of Regularly Eating Biscuits and Gravy
What happens if you eat biscuits and gravy or other high calorie, high fat breakfasts on a regular basis? Here is an overview:
– Weight gain: With one meal containing up to 1000 calories and almost a full day’s worth of fat, eating biscuits and gravy frequently can easily lead to weight gain over time, especially if you do not account for the extra calories.
– Increased cholesterol and heart disease risk: The high saturated fat content can raise LDL (bad) cholesterol levels, increasing risk for atherosclerosis and cardiovascular disease.
– Higher blood pressure: Excess saturated fat and sodium consumption strains blood vessels and can contribute to hypertension.
– Increased risk for type 2 diabetes: Obesity and poor blood sugar control are risk factors for developing type 2 diabetes. High carb, high fat meals like biscuits and gravy promote insulin resistance.
– Nutrient deficiencies: The low micronutrient content means you may miss out on key vitamins and minerals that are essential for health if biscuits and gravy make up too much of your regular diet.
– Constipation: With minimal fiber in refined flour biscuits and meat-based gravy, gastrointestinal health may suffer if these make up a staple part of your diet.
The occasional indulgence likely won’t have major health effects for most people. But regularly eating high calorie, low nutrient Southern comfort foods may contribute to chronic health conditions over the long term without careful diet and lifestyle management. Moderation is key.
Conclusion
Biscuits and gravy are a delicious but indulgent Southern breakfast dish. A full serving can contain 800-1000 calories, with almost a full day’s worth of saturated fat and sodium. The refined flour biscuits and meat-based gravy are calorie-dense and nutrition-poor. Regularly eating such a heavy meal can contribute to weight gain, increase heart disease and diabetes risk, and lead to other negative effects over time without counterbalancing with nutrient-dense foods and portion control. Enjoy biscuits and gravy occasionally as a special treat, focus on reasonable portions, and balance with healthier choices the rest of the day for the best health outcome while still satisfying an occasional craving for this comfort food favorite.
