Calories in gumbo
A typical serving of gumbo provides about 333 calories. Here are the full macros and nutrition facts.
Per serving · 1 bowl (350 g)
Calories
333kcal
Protein
23.8g
Carbs
25.2g
Fat
15.8g
Per 100 g
| Calories | 95 kcal |
| Protein | 6.8 g |
| Carbs | 7.2 g |
| Fat | 4.5 g |
| Saturated fat | 1.2 g |
| Fiber | 1.1 g |
| Sugars | 1.8 g |
| Sodium | 420 mg |
Data based on Open Food Facts and public nutrition databases.
A robust and savory Louisiana stew, a staple of Creole and Cajun cuisine. It combines seafood, sausage, or chicken with the 'holy trinity' (celery, bell pepper, and onion) and a thick broth.
Nutritional benefits
- Contains a wide variety of micronutrients from its vegetables
- Low in calories if the amount of fat in the roux is controlled
- High nutrient density with seafood
How to prepare it
- 1.Invest time in cooking the roux until it reaches a dark chocolate color
- 2.Use okra as a thickener and to add texture
- 3.Serve over a bed of white rice to absorb the broth's flavor
Lighter alternatives
Jambalaya
Similar flavor but with rice cooked inside the stew
Minestrone soup
Lighter vegetable version and lower in sodium
Light chicken stew
Less fat as it doesn't require a dense roux
Healthy tip
Use vegetable oil for the roux instead of lard and add more vegetables to increase fiber.
Frequently asked questions
What is the holy trinity?
It's the base of green bell pepper, onion, and celery, fundamental in Louisiana cooking.
Is it very spicy?
It depends on the amount of cayenne pepper and andouille sausage used.
What is filé powder?
It is a seasoning made from dried sassafras leaves used as an optional thickener.