Know what’s on your plate
Gumbo
Calories & nutrition facts
no rice
Nutrition facts
Per 100 g% DV- Calories 83 kcal —
- Protein 8.5 g 17%
- Carbohydrate 3.1 g 1%
- Fat 3.7 g 5%
- Saturated fat 0.8 g 4%
- Fibre 0.9 g 3%
- Sugars 1.8 g —
- Sodium 433 mg 19%
- Cholesterol 33 mg 11%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 11 µg 1%
- Vitamin C 4.9 mg 5%
- Vitamin D 0.1 µg 1%
- Vitamin E 0.63 mg 4%
- Vitamin K 5.6 µg 5%
- Thiamin (B1) 0.28 mg 23%
- Riboflavin (B2) 0.12 mg 9%
- Niacin (B3) 2.3 mg 14%
- Vitamin B6 0.16 mg 10%
- Folate (B9) 14 µg 4%
- Vitamin B12 0.18 µg 8%
- Choline 25.1 mg 5%
Minerals
- Calcium 28 mg 2%
- Iron 0.56 mg 3%
- Magnesium 15 mg 4%
- Phosphorus 84 mg 7%
- Potassium 186 mg 4%
- Zinc 0.76 mg 7%
- Copper 0.07 mg 7%
- Selenium 10.9 µg 20%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 83 | 8.5 g | 3.1 g | 3.7 g |
| 1 × 1 cup | 244 g | 203 | 21 g | 7.6 g | 9 g |
| 2 × 1 cup | 488 g | 405 | 42 g | 15 g | 18 g |
| ½ × 1 cup | 122 g | 101 | 10 g | 3.8 g | 4.5 g |
| 3 × 1 cup | 732 g | 608 | 63 g | 23 g | 27 g |
| 4 × 1 cup | 976 g | 810 | 83 g | 31 g | 36 g |
Similar foods
Questions about Gumbo
What is gumbo, and what gives it its flavour?
Gumbo is a thick Louisiana stew, usually built from a browned flour-and-fat roux, onion, celery and green pepper. Okra or filé powder can thicken it, while seafood, chicken or andouille sausage gives it substance.
How do you make a roux for gumbo without burning it?
Stir equal weights of flour and oil over medium-low heat, scraping the pan continuously. For gumbo, cook it until it is a deep brown, like chocolate; this can take 20–40 minutes, and even a few burnt specks can make the whole pot taste bitter.
How long should gumbo simmer?
After adding stock and vegetables, simmer it gently for about 30–45 minutes so the flavours meld. Add prawns or other quick-cooking seafood near the end, usually for the last 3–5 minutes, until just cooked through.
Do you serve gumbo with rice?
Yes: ladle gumbo over a mound of plain cooked rice, or serve the rice alongside so you can add as much as you like. In Louisiana, it is also commonly served with crusty bread or corn bread.
Can you freeze gumbo?
Cool it promptly, then refrigerate in a covered container and eat within 3–4 days, or freeze for up to 3 months. If it contains rice, freeze the rice separately; thaw the gumbo in the fridge and reheat until steaming throughout.
What can you use instead of okra to thicken gumbo?
Filé powder, made from dried sassafras leaves, is a traditional alternative: stir it in after taking the pot off the heat, as boiling can make the gumbo stringy. A dark roux also thickens gumbo, though it adds a toasted flavour rather than okra’s gentle, silky body.
Is gumbo the same as shrimp gumbo?
No. Gumbo is the broader dish, which can contain different combinations of seafood, meat and vegetables; shrimp gumbo specifically includes shrimp. A typical shrimp gumbo has 61 kcal per 100 g, compared with 83 kcal in gumbo.
How much protein is in a serving of gumbo?
A 244 g serving contains 21 g of protein. The amount in a bowl can change with the recipe, especially how much seafood or meat it contains.
Source: FNDDS (USDA) 27464000 · per 100 g · carbohydrate per EU label, fibre excluded
