Calories in Gumbo
Gumbo is a flavorful Louisiana stew made with a dark roux, vegetables, and meat or seafood. It provides a balanced mix of protein and carbohydrates, though it can be high in sodium and saturated fat depending on the ingredients used.
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Common Variations
| Variation | Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 79 | 5.6g | 7.1g | 3.1g |
| 1 oz (28g) | 1 oz (28g) | 22 | 1.6g | 2g | 0.9g |
| 1 serving (244 g) | 1 serving (244 g) | 193 | 13.7g | 17.2g | 7.6g |
| 100 ml (104g) | 100 ml (104g) | 82 | 5.8g | 7.3g | 3.2g |
Health Benefits
High protein content supports muscle maintenance and satiety.
Rich in Vitamin C and antioxidants from the 'holy trinity' of vegetables (onions, celery, peppers).
Okra-based versions provide mucilage, which can aid in digestive health.
Nutrition Tips
- Use brown rice instead of white rice to increase the fiber content of the meal.
- Skim the excess fat from the surface of the gumbo before serving to reduce calorie density.
- Incorporate more okra as a natural thickener to reduce the amount of oil-based roux needed.
- Opt for low-sodium chicken or seafood broth to significantly lower the total sodium content.
- Add extra celery and bell peppers to boost the volume and micronutrient profile without adding many calories.
GAYA Tracking Tip
For accurate results, photograph your plate before adding rice — GAYA can identify the stew and rice components separately to provide a more precise calorie count.
Frequently Asked Questions
Is gumbo high in calories?+
It depends on the ingredients; a seafood-based gumbo is generally lower in calories than one made with fatty sausages like Andouille.
How many calories are in gumbo with rice?+
A standard bowl of gumbo with half a cup of white rice typically contains between 350 and 450 calories.
Does the roux add many calories?+
Yes, the roux is made from equal parts fat and flour, making it the most calorie-dense part of the dish.
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