Gumbo, no rice: Calories, Macros, 22 Vitamins & 11 Minerals (USDA Per 100g)
A rich and hearty Louisiana stew, brimming with a flavorful roux, aromatic vegetables (the "holy trinity"), and various meats or seafood, served without rice. --- RECIPE --- Servings: 6-8 Prep Time: 45 minutes Ingredients: - 1/2 cup vegetable oil - 1/2 cup all-purpose flour (for roux) - 1 large onion, chopped - 1 green bell pepper, chopped - 2 celery stalks, chopped (the "holy trinity") - 4 cloves garlic, minced - 1 lb boneless, skinless chicken thighs, cut into 1-inch pieces - 1 lb smoked sausage (andouille or kielbasa), sliced - 6 cups chicken broth - 1 (14.5 oz) can diced tomatoes (optional) - 1 tsp dried oregano - 1/2 tsp dried thyme - 1/4 tsp cayenne pepper (or more to taste) - salt and black pepper to taste - 1/4 cup chopped fresh parsley - 1/4 cup chopped green onions for garnish Instructions: 1. 1. Make the roux: In a large Dutch oven or heavy-bottomed pot, heat vegetable oil over medium heat. Gradually whisk in flour. Cook, stirring constantly, for 20-30 minutes until the roux reaches a rich, dark chocolate color. Be patient and do not burn it. 2. 2. Add onion, bell pepper, and celery to the roux. Cook, stirring, for 8-10 minutes until vegetables are softened. Add garlic and cook for 1 minute more. 3. 3. Stir in chicken and sausage. Cook for 5 minutes until lightly browned. 4. 4. Gradually whisk in chicken broth, scraping up any browned bits from the bottom of the pot. Add diced tomatoes (if using), oregano, thyme, and cayenne pepper. Bring to a simmer. 5. 5. Reduce heat to low, cover, and simmer for at least 1 hour, or up to 2 hours, stirring occasionally, allowing flavors to meld and chicken to become tender. 6. 6. Season with salt and black pepper to taste. Stir in fresh parsley. 7. 7. Serve hot, garnished with green onions.
Per 100g reference serving, Gumbo, no rice provides 83 kcal of energy, 8.54g protein (41% of calories), 4.03g total carbohydrates (19% of calories, including 0.9g dietary fiber and 1.83g sugars), and 3.68g total fat (40% of calories).
Vitamins Profile in Gumbo, no rice (Per 100g)
Track how Gumbo, no rice contributes to your daily fat-soluble (Vitamins A, D, E, K), water-soluble B-complex, Vitamin C, Choline, and carotenoid antioxidant targets in Wise Eating: AI Food Tracker.
| Vitamin / Bioactive | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Vitamin C (Ascorbic Acid) | 4.9 mg | 5.4% DV |
| Vitamin D (D2 + D3) | 0.1 µg | 0.5% DV |
| Vitamin B12 (Cobalamin) | 0.18 µg | 7.5% DV |
| Vitamin A (RAE) | 11 µg | 1.2% DV |
| Vitamin E (Alpha-Tocopherol) | 0.63 mg | 4.2% DV |
| Vitamin K (Phylloquinone) | 5.6 µg | 4.7% DV |
| Vitamin B1 (Thiamin) | 0.281 mg | 23.4% DV |
| Vitamin B2 (Riboflavin) | 0.121 mg | 9.3% DV |
| Vitamin B3 (Niacin) | 2.27 mg | 14.2% DV |
| Vitamin B6 (Pyridoxine) | 0.164 mg | 9.6% DV |
| Total Folate (Vitamin B9) | 14 µg | 3.5% DV |
| Folate (Dietary Folate Equivalents) | 15 µg | 3.8% DV |
| Natural Food Folate | 13 µg | 3.2% DV |
| Choline | 25.1 mg | 4.6% DV |
| Preformed Retinol | 4 µg | 0.4% DV |
| Beta-Carotene | 80 µg | 2.2% DV |
| Lutein + Zeaxanthin | 51 µg | 0.5% DV |
| Lycopene | 695 µg | 7% DV |
Minerals & Electrolytes in Gumbo, no rice (Per 100g)
Electrolyte ratios (potassium-to-sodium, calcium-to-magnesium) and trace minerals (iron, zinc, selenium, copper, manganese) determine cellular hydration, oxygen transport, and thyroid function.
| Mineral / Electrolyte | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Iron (Fe) | 0.56 mg | 3.1% DV |
| Calcium (Ca) | 28 mg | 2.2% DV |
| Magnesium (Mg) | 15 mg | 3.6% DV |
| Potassium (K) | 186 mg | 4% DV |
| Zinc (Zn) | 0.76 mg | 6.9% DV |
| Selenium (Se) | 10.9 µg | 19.8% DV |
| Phosphorus (P) | 84 mg | 6.7% DV |
| Copper (Cu) | 0.067 mg | 7.4% DV |
| Sodium (Na) | 433 mg | 18.8% DV |
Fatty Acids, Omega-3s & Sterols (Per 100g)
| Lipid / Fatty Acid | Amount per 100g | % Reference Target |
|---|---|---|
| Omega-3 DHA (Docosahexaenoic Acid) | 0.004 g | 0.8% DV |
| Omega-3 EPA (Eicosapentaenoic Acid) | 0.004 g | 0.8% DV |
| Omega-3 ALA (Alpha-Linolenic Acid) | 0.075 g | 4.7% DV |
| Linoleic Acid (Omega-6 PUFA) | 0.746 g | 5.3% DV |
| Monounsaturated Fat (MUFA) | 1.48 g | 4.9% DV |
| Polyunsaturated Fat (PUFA) | 0.849 g | 4.2% DV |
| Saturated Fat (SFA) | 0.818 g | 4.1% DV |
| Dietary Cholesterol | 33 mg | 11% DV |
Essential Amino Acids & BCAAs (Per 100g)
| Amino Acid | Amount per 100g | % Daily Reference |
|---|---|---|
| Trace / Not significant per 100g serving | ||
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Frequently Asked Questions
100 grams of Gumbo, no rice contains 83 calories (kcal), 8.54g of protein, 4.03g of carbohydrates (0.9g fiber, 1.83g total sugars), and 3.68g of total fat according to the USDA Standard Reference dataset in Wise Eating.
Gumbo, no rice has an estimated food pH of 5.8 and a Potential Renal Acid Load (PRAL) score of 2.63 mEq/100g, classifying it as Acid-Forming (Positive PRAL).
Allergen tags for Gumbo, no rice: Celery, Crustaceans, Cereals containing gluten. In Wise Eating's WHO-aligned pediatric feeding database, the minimum age guideline is 8+ months with age-appropriate preparation.
Download Wise Eating: AI Food Tracker (App Store ID 6751406823) to log Gumbo, no rice by voice, barcode, photo, or search, and automatically calculate your daily 22 vitamins, 11 minerals, amino acids, and omega-3 fatty acids.