1 serving (244 grams) contains 203 calories, 20.8 grams of protein, 9.0 grams of fat, and 9.8 grams of carbohydrates.
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Nutrition Information
Calories |
202.5 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 9.0 g | 11% | |
| Saturated Fat | 2.0 g | 10% | |
| Polyunsaturated Fat | 2.1 g | ||
| Cholesterol | 80.5 mg | 26% | |
| Sodium | 1056.5 mg | 45% | |
| Total Carbohydrates | 9.8 g | 3% | |
| Dietary Fiber | 2.2 g | 7% | |
| Sugars | 4.5 g | ||
| protein | 20.8 g | 41% | |
| Vitamin D | 9.8 mcg | 49% | |
| Calcium | 68.3 mg | 5% | |
| Iron | 1.4 mg | 7% | |
| Potassium | 453.8 mg | 9% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Gumbo
Gumbo is a flavorful, hearty stew originating from Louisiana, combining West African, French, Spanish, and Native American culinary influences. A staple of Creole and Cajun cuisines, gumbo typically features a base made with roux, assorted vegetables like okra, and protein sources such as chicken, sausage, or seafood. Its nutritional profile varies widely depending on ingredients, but an average serving contains 83 calories, 8.54g of protein, 4.03g of carbohydrates, 3.68g of fat, and trace amounts of fiber. Gumbo also provides important micronutrients, such as calcium (28mg), iron (0.56mg), vitamin C (4.9mg), and vitamin D (4IU), making it a nutrient-dense comfort food when prepared with wholesome ingredients.
Health Benefits
- High in protein (8.54g per serving) to support muscle repair and growth.
- Provides vitamin D (4 IU per serving), essential for bone health and immune function.
- Contains iron (0.56mg per serving), which is vital for oxygen transport in blood.
- Includes vitamin C (4.9mg per serving), an antioxidant that promotes skin health and immune defense.
- Offers calcium (28mg per serving), contributing to bone strength and function.
Dietary Considerations
Selection and Storage
Store gumbo in an airtight container in the refrigerator for up to 3 days, or freeze for longer-term storage. Reheat gently to preserve flavors and textures.
Common Questions About Gumbo Nutrition
Is gumbo high in protein?
Gumbo contains approximately 8.54 grams of protein per serving (1 cup), making it a moderate source of protein. The protein content can vary depending on the ingredients, such as seafood, chicken, or sausage, so it's a good option for those looking to include more protein in their diet.
Can I eat gumbo on a keto diet?
Gumbo can fit into a keto diet if prepared carefully. A standard serving contains around 4.03 grams of carbohydrates per cup, but traditional gumbo often includes rice, which is high in carbs. Opt for low-carb modifications, like cauliflower rice, to make it more keto-friendly.
What are the health benefits or concerns of eating gumbo?
Gumbo can be a nutritious dish, offering protein and some fiber, but it can also be high in sodium, containing about 433 milligrams per serving, which is 18% of the recommended daily intake for most adults. Individuals concerned about sodium should opt for low-sodium broths and monitor additional salt during cooking.
How much gumbo should I eat per serving?
A typical serving size of gumbo is 1 cup, providing around 83 calories. This portion size works well as part of a balanced meal, especially if paired with whole-grain bread or a side salad for added nutrients and fiber.
How does gumbo compare to jambalaya?
Both gumbo and jambalaya are flavorful Creole dishes, but they differ in preparation and ingredients. Gumbo is a soup or stew-like dish served with rice on the side, while jambalaya is a one-pot rice dish. Gumbo tends to be lower in calories and carbs per serving compared to traditional jambalaya.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
- USDA FoodData - Gumbo DataU.S. Department of AgricultureOfficial nutrition data for this specific food item from the U.S. Department of Agriculture's comprehensive food database.
- Vegetables: Nutrition and Health BenefitsUSDA MyPlateExplains the nutritional benefits of incorporating vegetable-based dishes like gumbo into a healthy diet.
- 2020-2025 Dietary Guidelines for Americans: Building a Healthy PlateU.S. Department of Health and Human ServicesGuidelines on creating nutrient-dense meals that may include dishes like gumbo for balanced nutrition.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
