Is Organic Vegetarian Gravy Powder Keto?

The Ingredient Breakdown

As a food scientist, I look past the marketing claims and go straight to the formulation. The first three ingredients listed on this product are corn starch, rice flour, and maltodextrin. This is the 'Red Zone' for anyone on a keto diet.

Let's break down why these are problematic. Corn starch and rice flour are pure carbohydrate sources used to create the thick, viscous texture we associate with gravy. On keto, we rely on fats and proteins for satiety, and these ingredients are essentially pure glucose waiting to be metabolized.

Even more concerning for rapid absorption is maltodextrin. This highly processed sugar is often derived from corn, rice, or potatoes. It has a glycemic index (GI) of 85 to 105—higher than table sugar (which is 65). This means it causes a sharper, faster spike in blood glucose and insulin, which is the exact opposite of what you want on a ketogenic diet.

While the yeast extract and mushroom powder provide excellent savory umami flavor without adding carbs, they cannot counteract the massive carb load of the thickeners. Even though the product is organic and free from artificial additives, the fundamental chemistry of the product is high-carb.

Nutritional Value

When evaluating a product for ketosis, we look at the net carbs (Total Carbohydrates minus Fiber). While specific labels vary, gravy powders like this are typically calorie-dense and almost entirely composed of carbohydrates. A standard serving of a starch-based gravy powder can easily contain 15-20 grams of carbohydrates or more.

Considering that a strict keto diet usually limits total daily carbohydrates to 20 grams, a single serving of this gravy would consume your entire daily allowance. Furthermore, the chicory extract (often used as a prebiotic fiber) is beneficial for gut health, but it doesn't reduce the net carb count enough to make this product safe for a low-carb diet. The fat content is negligible, meaning this product offers no metabolic fuel for ketosis.