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Gumbo nutrition facts

A typical portion of gumbo (1 cup; 244 g, no rice) has 200 calories and 21g of protein (USDA FoodData Central). USDA lists 2 descriptions of it: per 100 g they range from 83 calories (no rice) to 89 (gumbo with rice).

Nutrition Facts

Serving size1 cup (244g)
Amount per serving
Calories200
% Daily Value*
Total Fat 9g12%
Saturated Fat 2g10%
Trans Fat not declared
Cholesterol 80mg27%
Sodium 1060mg46%
Total Carbohydrate 10g4%
Dietary Fiber 2g8%
Total Sugars 4g
Includes Added Sugars not declared
Protein 21g42%
Vitamin D 0.2mcg1%
Calcium 70mg5%
Iron 1.4mg8%
Potassium 450mg10%

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Protein % DV here is not corrected for protein quality.

USDA values per 100 g for Gumbo, no rice, scaled to the portion. Check the USDA record.

Protein per 100 g
8.5g
more than 49% of 8,218 USDA reference foods
Calories per 100 g
83
more than 24% of reference foods
Sodium per 100 g
433mg
more than 80% of reference foods

1 cup weighs 244 g in USDA's record for Gumbo, no rice (FDC 2706879).

Where the calories come from: 19% carbohydrate, 40% fat and 41% protein (4 calories a gram of protein or carbohydrate, 9 of fat).

Also rich in

  • Thiamin0.7 mg in 1 cup (244 g), 57% of the Daily Value
  • Selenium27 µg in 1 cup (244 g), 48% of the Daily Value
  • Niacin5.5 mg in 1 cup (244 g), 35% of the Daily Value
  • Vitamin B60.4 mg in 1 cup (244 g), 24% of the Daily Value
  • Riboflavin0.3 mg in 1 cup (244 g), 23% of the Daily Value
  • Vitamin B120.4 µg in 1 cup (244 g), 18% of the Daily Value
  • Copper0.2 mg in 1 cup (244 g), 18% of the Daily Value
  • Zinc1.9 mg in 1 cup (244 g), 17% of the Daily Value
  • Phosphorus205 mg in 1 cup (244 g), 16% of the Daily Value
  • Vitamin C12 mg in 1 cup (244 g), 13% of the Daily Value
  • Vitamin K14 µg in 1 cup (244 g), 11% of the Daily Value
  • Choline61 mg in 1 cup (244 g), 11% of the Daily Value
  • Vitamin E1.5 mg in 1 cup (244 g), 10% of the Daily Value

Source: USDA FoodData Central (FDC 2706879), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.

Every form of gumbo USDA describes

Gumbo with rice has the most calories per 100 g (89); the fewest: No rice (83)

Calories per 100 g by USDA description of gumboNo rice83Gumbo with rice89Calories per 100 g by USDA description of gumboNo rice83Gumbo with rice89Calories per 100 g by USDA description of gumboNo rice83Gumbo with rice89Calories per 100 g by USDA description of gumboNo rice83Gumbo with rice89Calories per 100 g by USDA description of gumboNo rice83Gumbo with rice89Calories per 100 g by USDA description of gumboNo rice83Gumbo with rice89Calories per 100 g by USDA description of gumboNo rice83Gumbo with rice89Calories per 100 g by USDA description of gumboNo rice83Gumbo with rice89Calories per 100 g by USDA description of gumboNo rice83Gumbo with rice89
Per 100 g, USDA FoodData Central. The violet bar is the form on the label at left.
All 2 USDA descriptions of gumbo, per 100 g
USDA descriptionCaloriesProteinFatSodium
Gumbo, no rice838.5 g3.7 g433 mg
Gumbo with rice898.2 g3.4 g400 mg

Every nutrient in this record (65)

The portion is 1 cup (244 g); % DV is for that portion.

Energy, macronutrients and sugars (12)
NutrientPer portionPer 100 g% DV
Protein20.8 g8.54 g42%
Total lipid (fat)8.98 g3.68 g12%
Carbohydrate, by difference9.83 g4.03 g4%
Energy203 kcal83.0 kcal
Alcohol, ethyl0 g0 g
Water201 g82.3 g
Total Sugars4.47 g1.83 g
Fiber, total dietary2.20 g0.90 g8%
Cholesterol80.5 mg33.0 mg27%
Fatty acids, total saturated2.00 g0.82 g10%
Fatty acids, total monounsaturated3.60 g1.48 g
Fatty acids, total polyunsaturated2.07 g0.85 g
Minerals (9)
NutrientPer portionPer 100 g% DV
Calcium, Ca68.3 mg28.0 mg5%
Iron, Fe1.37 mg0.56 mg8%
Magnesium, Mg36.6 mg15.0 mg9%
Phosphorus, P205 mg84.0 mg16%
Potassium, K454 mg186 mg10%
Sodium, Na1,057 mg433 mg46%
Zinc, Zn1.85 mg0.76 mg17%
Copper, Cu0.16 mg0.067 mg18%
Selenium, Se26.6 µg10.9 µg48%
Vitamins (23)
NutrientPer portionPer 100 g% DV
Retinol9.76 µg4.00 µg
Vitamin A, RAE26.8 µg11.0 µg3%
Carotene, beta195 µg80.0 µg
Carotene, alpha0 µg0 µg
Vitamin E (alpha-tocopherol)1.54 mg0.63 mg10%
Vitamin D (D2 + D3)0.24 µg0.10 µg1%
Cryptoxanthin, beta0 µg0 µg
Lycopene1,696 µg695 µg
Lutein + zeaxanthin124 µg51.0 µg
Vitamin C, total ascorbic acid12.0 mg4.90 mg13%
Thiamin0.69 mg0.28 mg57%
Riboflavin0.30 mg0.12 mg23%
Niacin5.54 mg2.27 mg35%
Vitamin B-60.40 mg0.16 mg24%
Folate, total34.2 µg14.0 µg
Vitamin B-120.44 µg0.18 µg18%
Choline, total61.2 mg25.1 mg11%
Vitamin K (phylloquinone)13.7 µg5.60 µg11%
Folic acid2.44 µg1.00 µg
Folate, food31.7 µg13.0 µg
Folate, DFE36.6 µg15.0 µg9%
Vitamin E, added0 mg0 mg
Vitamin B-12, added0 µg0 µg
Fatty acids (19)
NutrientPer portionPer 100 g% DV
SFA 4:00 g0 g
SFA 6:00 g0 g
SFA 8:00 g0 g
SFA 10:00.0024 g0.0010 g
SFA 12:00.0024 g0.0010 g
SFA 14:00.046 g0.019 g
SFA 16:01.38 g0.56 g
SFA 18:00.51 g0.21 g
MUFA 18:13.30 g1.35 g
PUFA 18:21.82 g0.75 g
PUFA 18:30.18 g0.075 g
PUFA 20:40.032 g0.013 g
PUFA 22:6 n-3 (DHA)0.0098 g0.0040 g
MUFA 16:10.23 g0.096 g
PUFA 18:40 g0 g
MUFA 20:10.051 g0.021 g
PUFA 20:5 n-3 (EPA)0.0098 g0.0040 g
MUFA 22:10 g0 g
PUFA 22:5 n-3 (DPA)0 g0 g

Source: USDA FoodData Central, FDC 2706879: every value the record reports, per 100 g as USDA gives it and scaled to the portion; Daily Values: 21 CFR 101.9.

Source: USDA FoodData Central (SR Legacy, Foundation Foods and Survey foods), April 30, 2026 release.

Questions

How many calories are in gumbo?

200 in 1 cup (244 g) of no rice; 83 to 89 per 100 g across USDA's descriptions.

How much protein is in gumbo?

21g in 1 cup; 8.5 g per 100 g.

How much sodium is in gumbo?

1060mg in 1 cup; 433 mg per 100 g. Salt added in cooking changes it: USDA lists salted and unsalted forms separately where it measured both.

Sources for this page
USDA FoodData Central
the food and product records, April 30, 2026 release. fdc.nal.usda.gov
FoodData Central documentation
what each data type is and how branded records are submitted. fdc.nal.usda.gov
USDA Food and Nutrient Database for Dietary Studies
the survey foods and their portions. ars.usda.gov
21 CFR 101.9, Nutrition labeling of food
the label format, rounding and Daily Values. ecfr.gov
FDA, How to Understand and Use the Nutrition Facts Label
the 5% and 20% Daily Value rule. fda.gov