Gumbo
| Macros | per 100 g |
|---|---|
| Calories | 83 kcal |
| Protein | 8.5 g |
| Fat | 3.7 g |
| Carbs | 4.0 g |
Gumbo is a hearty stew originating from Louisiana, typically made with a protein such as chicken, sausage, or seafood, combined with vegetables and thickened with okra, filé powder, or a dark roux. It is a staple of Southern American cuisine, usually served over white rice as a main dish. Per 100 g, gumbo provides 83 kcal, 8.5 g of protein, 3.7 g of fat, and 4 g of carbohydrates, with 0.9 g of dietary fibre. It is notably high in sodium at 433 mg per 100 g, and also contributes 186 mg of potassium and 84 mg of phosphorus. Choline is present at 25.1 mg per 100 g, alongside 14 mcg of folate. No glycemic index data is available. Gumbo is compatible with a dairy-free dietary pattern.
How many calories in gumbo?
Gumbo contains 83 kcal per 100 g. A typical bowl served with rice can weigh 300–400 g of stew alone, putting the calorie count in the range of 250–330 kcal before the rice is added.
How much sodium is in gumbo?
Gumbo contains 433 mg of sodium per 100 g, which is relatively high compared to many home-cooked dishes. This reflects the seasoned broths, sausage, and spice blends commonly used in the recipe.
Is gumbo healthy?
Gumbo offers a solid protein content of 8.5 g per 100 g and moderate fat at 3.7 g, making it a reasonably balanced dish in terms of macronutrients. The main consideration is its sodium level of 433 mg per 100 g, which can add up quickly in a full serving.
Diets
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Macros · per 100 g
| Macros | Amount |
|---|---|
| Calories | 83.0 kcal |
| Protein | 8.5 g |
| Fat | 3.7 g |
| Carbs | 4.0 g |
| Sugars | 1.8 g |
| Fiber | 0.90 g |
| Fats breakdown | Amount |
|---|---|
| Saturated | 0.82 g |
| Monounsaturated | 1.5 g |
| Polyunsaturated | 0.85 g |
| Omega-3 | 0.083 g |
| Omega-6 | 0.76 g |
| Cholesterol | 33.0 mg |
| Minerals | Amount |
|---|---|
| Calcium | 28.0 mg |
| Iron | 0.56 mg |
| Magnesium | 15.0 mg |
| Phosphorus | 84.0 mg |
| Potassium | 186 mg |
| Sodium | 433 mg |
| Zinc | 0.76 mg |
| Copper | 0.067 mg |
| Selenium | 10.9 mcg |
| Vitamins | Amount |
|---|---|
| Vitamin A | 11.0 mcg |
| Retinol | 4.0 mcg |
| Vitamin C | 4.9 mg |
| Vitamin D | 0.10 mcg |
| Vitamin E | 0.63 mg |
| Vitamin K | 5.6 mcg |
| Thiamin (B1) | 0.28 mg |
| Riboflavin (B2) | 0.12 mg |
| Niacin (B3) | 2.3 mg |
| Vitamin B6 | 0.16 mg |
| Folate (B9) | 14.0 mcg |
| Vitamin B12 | 0.18 mcg |
| Choline | 25.1 mg |