Gumbo soup

Dinner

Item Rating: 70/100

1 serving (250 grams) contains 200 calories, 10.0 grams of protein, 10.0 grams of fat, and 20.0 grams of carbohydrates.

Nutrition Information

1 cup (235.8g)

Calories		188.7
% Daily Value*
Total Fat		9.4 g	12%
	Saturated Fat	2.8 g	14%
	Polyunsaturated Fat	0 g
Cholesterol		28.3 mg	9%
Sodium		754.7 mg	32%
Total Carbohydrates		18.9 g	6%
	Dietary Fiber	2.8 g	10%
	Sugars	3.8 g
protein		9.4 g	18%
Vitamin D		0 mcg	0%
Calcium		47.2 mg	3%
Iron		1.9 mg	10%
Potassium		283.0 mg	6%

* 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

🥓 Keto friendly

🍯 Low sugar

🍞 Low carbs

Source of Calories

Fat: 84 cal (42.8%)

Protein: 37 cal (19.0%)

Carbs: 75 cal (38.2%)

About Gumbo soup

Gumbo is a hearty stew originating from Louisiana in the United States, with influences from Creole, Cajun, and West African cuisines. It typically includes a mix of vegetables like bell peppers, celery, and onions, along with a protein such as seafood, chicken, or sausage. Gumbo is thickened using roux (flour and fat), okra, or filé powder (ground sassafras leaves). While its exact nutritional profile varies based on ingredients, gumbo often provides protein from meat or seafood and fiber from vegetables. It can also be a source of vitamins A and C, as well as iron and potassium, depending on the recipe. Traditional gumbo can be high in sodium and fat, especially when made with sausage or a butter-based roux, but lighter variations exist using lean proteins and less fat.

Health Benefits

• Rich source of protein from chicken or seafood, supporting muscle repair and growth.
• Provides iron from ingredients like shellfish, which is essential for oxygen transport in the blood.
• Contains antioxidants such as vitamin A and vitamin C from vegetables, which help boost immune function.

Dietary Considerations

Allergens: Contains shellfish, dairy (if butter is used), gluten (if roux contains wheat flour)

Suitable for: High-protein diets, balanced diets

Not suitable for: Vegetarian diets (unless made with plant-based protein), gluten-free diets (unless a gluten-free roux is used), low-sodium diets (depending on seasoning and stock used)

Selection and Storage

Gumbo should be stored in airtight containers in the refrigerator and consumed within 3-4 days. It can also be frozen for up to 3 months; reheat gently on the stovetop for best results.

Common Questions About Gumbo soup Nutrition

Is gumbo soup high in protein?

This depends on the ingredients used, but traditional gumbo with chicken and seafood is a moderate source of protein, typically providing around 10-15 grams per cup. Protein content can vary based on the type and quantity of meat or seafood included.

Can I eat gumbo soup on a keto diet?

Traditional gumbo may not be keto-friendly because it often includes roux made with flour and sometimes rice, which are high in carbohydrates. To make it keto-compatible, substitute the roux with almond flour or omit it entirely, and skip the rice.

What are the health benefits or concerns of eating gumbo soup?

Gumbo can be a nutritious meal if prepared with lean proteins like chicken or seafood, as well as vegetables like okra, which are rich in vitamins A and C. However, it can also be high in sodium and fat, depending on the recipe, especially if sausage or a heavy roux is used.

What is the recommended portion size for gumbo soup?

A standard portion size of gumbo soup is about 1 to 1.5 cups, which typically contains 200-300 calories depending on the ingredients. Pair it with a fresh salad or steamed vegetables for a balanced meal.

How does gumbo soup compare to other soups like chowder or stew?

Gumbo is distinct from chowders and stews due to its Cajun and Creole flavors, as well as its use of roux, okra, or filé powder as thickening agents. Unlike creamy chowders, gumbo usually has a thinner, spicier broth and is traditionally served over rice.

Data Sources & Scientific References