Gumbo calories and nutrition facts
Gumbo: 89 kcal per 100 g, protein 8.2 g, fat 3.4 g, carbs 5.7 g. Typical serving (350 g): 312 kcal.
Louisiana’s signature stew, gumbo starts with a dark roux, then onion, celery and bell pepper, okra or filé, and chicken with andouille or seafood, all ladled over rice. This entry includes the rice, at about 89 kcal per 100 g, so a 350 g bowl is around 310 kcal. More oil in the roux or extra sausage pushes it higher.
- High in protein
- Source of vitamin B1
- Source of selenium
- Protein 38%
- Fat 36%
- Carbs 26%
In everyday portions
- Typical serving · 350 g 312 kcal P 28.6 · F 12 · C 19.8 g
- 100 kcal is 110 g this much of it gives 100 kcal
- 20 g of protein is 245 g this much to eat for 20 g of protein
- Energy density Low 0.89 kcal per gram: the lower it is, the more food you get for the same calories
Nutrition per 100 g
The percentage is the share of an adult’s daily reference intake set by the EU (Regulation 1169/2011). What the % means
Energy and macros
- Energy 89 kcal 372 kJ 4%
- Protein 8.2 g 16%
- Fat 3.4 g 5%
- Carbs available, without fibre 5.7 g 2%
- Fibre 0.9 g
- Salt 1 g 17%
Where the calories come from
- Protein 38%
- Fat 36%
- Carbs 26%
Protein and carbs give 4 kcal a gram, fat 9. “Other” is fibre, alcohol and organic acids.
Vitamins
- Vitamin A 10 µg 1%
- Vitamin D 0.1 µg 2%
- Vitamin E 0.59 mg 5%
- Vitamin K 5.2 µg 7%
- Vitamin C 4.5 mg 6%
- Vitamin B1 thiamin 0.256 mg 23%
- Vitamin B2 riboflavin 0.109 mg 8%
- Vitamin B3 niacin 2.1 mg 13%
- Vitamin B5 pantothenic acid no data
- Vitamin B6 0.161 mg 12%
- Folate B9 12.1 µg 6%
- Vitamin B12 0.16 µg 6%
- Choline 23.5 mg
Minerals
- Potassium 176 mg 9%
- Calcium 26 mg 3%
- Phosphorus 82 mg 12%
- Magnesium 15 mg 4%
- Iron 0.504 mg 4%
- Zinc 0.75 mg 8%
- Copper 0.069 mg 7%
- Manganese no data
- Selenium 10.9 µg 20%
- Iodine no data
- Sodium 400 mg 17%
EU criteria for nutrition claims
Which of them 100 g of this food meets under Regulation (EC) 1924/2006.
- High in protein
- Source of vitamin B1
- Source of selenium
Dishes
Among dishes
The category in the 17 Fit catalog: 699 foods. Compared per 100 g.
- 85% Fewer calories than 85% of dishes.
- 93% More vitamin B1 than 93% of dishes.
Similar in composition
The foods with the nearest calories and macros.
- Beef bourguignon 85 kcal
- Pho 77 kcal
- Beef stew 107 kcal
- Pea and ham soup 80 kcal
- Stuffed peppers 95 kcal
- Bibimbap 76 kcal
More in Dishes
- Clear broth 6 kcal
- Bean soup 67 kcal
- Lasagne 139 kcal
- Chicken Kiev 280 kcal
- Full English breakfast 160 kcal
- Beans on toast 168 kcal
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Where these numbers come from
USDA FoodData Central (FNDDS, USA), code 2706726.
Without what US law adds to flour, milk and juice: those vitamins and minerals are the food’s as made in Europe.
Carbs are available carbohydrates, without fibre, as on EU labels.