Gumbo with rice

Dinner

Item Rating: 71/100

1 serving (244 grams) contains 217 calories, 19.9 grams of protein, 8.4 grams of fat, and 16.0 grams of carbohydrates.

Nutrition Information

1 cup (244g)

Calories		217.2
% Daily Value*
Total Fat		8.4 g	10%
	Saturated Fat	1.9 g	9%
	Polyunsaturated Fat	2.0 g
Cholesterol		73.2 mg	24%
Sodium		976 mg	42%
Total Carbohydrates		16.0 g	5%
	Dietary Fiber	2.2 g	7%
	Sugars	4.1 g
protein		19.9 g	39%
Vitamin D		9.8 mcg	49%
Calcium		63.4 mg	4%
Iron		1.6 mg	8%
Potassium		429.4 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.

USDA FoodData - Gumbo with rice Data

U.S. Department of Agriculture

Official nutrition data for this specific food item from the U.S. Department of Agriculture's comprehensive food database.

View source →

Food Attributes

🍯 Low sugar

🥩 High protein

Source of Calories

Fat: 75 cal (34.5%)

Protein: 79 cal (36.3%)

Carbs: 64 cal (29.2%)

About Gumbo with rice

Gumbo with rice is a hearty dish originating from Louisiana, USA, rooted in Creole and Cajun cuisines blending African, French, Spanish, and Native American influences. It typically consists of a flavorful roux, a mix of vegetables like okra and bell peppers, proteins such as shrimp, chicken, or sausage, and is served with rice. Gumbo is nutrient-dense, providing protein, fiber, and various vitamins and minerals. Its nutritional profile varies depending on the ingredients, but it often contains vitamin C from vegetables, iron from proteins, and complex carbohydrates from the rice.

Health Benefits

• Rich in protein, especially if made with chicken, sausage, or shrimp, which supports muscle repair and immune function.
• Contains vitamin C from ingredients like bell peppers, helping boost the immune system and promote healthy skin.
• Provides dietary fiber from okra and other vegetables, supporting digestive health and lowering cholesterol.
• Contains iron from meat or seafood, which is vital for oxygen transport in the blood.
• Offers complex carbohydrates from rice, providing sustained energy and essential calories.

Dietary Considerations

Allergens: Contains shellfish (if using shrimp), gluten (if roux is made with wheat flour), soy (if soy-based additives are included)

Suitable for: Omnivorous diets, protein-rich diets

Not suitable for: Vegan diets, vegetarian diets (unless made without meat or seafood), gluten-free diets (unless gluten-free flour is used), shellfish allergies (if shrimp is included)

Selection and Storage

Refrigerate leftovers in an airtight container for up to 3 days or freeze for up to 3 months. Reheat thoroughly before serving.

Common Questions About Gumbo with rice Nutrition

Is Gumbo with Rice high in protein?

Gumbo with rice can be a moderate source of protein, depending on the added ingredients like chicken, shrimp, or sausage. A typical serving (about 1 cup) contains around 10-15 grams of protein, but this varies based on the recipe.

Can I eat Gumbo with Rice on a keto diet?

Gumbo with rice is generally not suitable for a keto diet due to the rice, which is high in carbohydrates. A single serving of gumbo with rice can contain 30-50 grams of carbs. To make it keto-friendly, substitute cauliflower rice or skip the rice entirely.

Are there health benefits to eating Gumbo with Rice?

Gumbo with rice can offer nutritional benefits such as vitamins (like B vitamins from meat or shellfish). It also provides fiber from vegetables like okra. However, some recipes may be high in sodium and fats due to ingredients like sausage, so portion control is recommended.

What is a recommended serving size for Gumbo with Rice?

A recommended serving size of Gumbo with Rice is about 1 cup, which provides roughly 200-300 calories depending on the recipe. This is an ideal portion for balancing nutritional intake without overloading on calories or carbohydrates.

How does Gumbo with Rice compare to Gumbo without Rice?

Gumbo without rice is lower in carbohydrates and calories and may be more suitable for low-carb diets. Adding rice increases the carb content significantly, but it also makes the dish more filling and adds texture. Serving gumbo over a lower-carb option like cauliflower rice is a popular alternative for those watching their carb intake.

Data Sources & Scientific References

1. USDA FoodData - Gumbo with rice Data

   U.S. Department of Agriculture

   Official nutrition data for this specific food item from the U.S. Department of Agriculture's comprehensive food database.

   View source →