Gumbo with rice: Calories, Macros, 22 Vitamins & 11 Minerals (USDA Per 100g)
A quintessential Louisiana comfort food, gumbo is a rich and savory stew, typically made with a dark roux, the 'holy trinity' of vegetables, and various meats or seafood, served generously over fluffy white 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 - 3 cloves garlic, minced - 6 cups chicken or seafood broth - 1 can (14.5 oz) diced tomatoes (optional) - 1 lb boneless, skinless chicken thighs, cut into chunks - 1/2 lb andouille sausage, sliced - 1/2 lb shrimp, peeled and deveined (optional) - 1 tsp dried oregano - 1/2 tsp dried thyme - 1/4 tsp cayenne pepper (or to taste) - Salt and black pepper to taste - 3 cups cooked white rice (for serving) - Fresh parsley or green onions, chopped (for garnish) Instructions: 1. Make the roux: In a large Dutch oven, heat oil over medium heat. Gradually whisk in flour. Cook, stirring constantly, for 20-30 minutes until the roux is a rich, dark brown color (like chocolate). Be patient and don't burn it! 2. Add onion, bell pepper, and celery to the roux. Sauté for 8-10 minutes until softened. Add minced garlic, oregano, thyme, and cayenne pepper, cook for 1 minute more. 3. Gradually whisk in chicken/seafood broth until smooth. Add diced tomatoes (if using), chicken, and sausage. Bring to a simmer, then reduce heat to low, cover, and cook for 30-45 minutes, or until chicken is tender. 4. If using shrimp, add them during the last 5 minutes of cooking, until pink and cooked through. 5. Adjust seasoning as needed. Serve hot over cooked white rice, garnished with fresh parsley or green onions.
Per 100g reference serving, Gumbo with rice provides 89 kcal of energy, 8.16g protein (36% of calories), 6.55g total carbohydrates (29% of calories, including 0.9g dietary fiber and 1.7g sugars), and 3.43g total fat (35% of calories).
Vitamins Profile in Gumbo with rice (Per 100g)
Track how Gumbo with 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) | 4.5 mg | 5% DV |
| Vitamin D (D2 + D3) | 0.1 µg | 0.5% DV |
| Vitamin B12 (Cobalamin) | 0.16 µg | 6.7% DV |
| Vitamin A (RAE) | 10 µg | 1.1% DV |
| Vitamin E (Alpha-Tocopherol) | 0.59 mg | 3.9% DV |
| Vitamin K (Phylloquinone) | 5.2 µg | 4.3% DV |
| Vitamin B1 (Thiamin) | 0.276 mg | 23% DV |
| Vitamin B2 (Riboflavin) | 0.113 mg | 8.7% DV |
| Vitamin B3 (Niacin) | 2.25 mg | 14.1% DV |
| Vitamin B6 (Pyridoxine) | 0.161 mg | 9.5% DV |
| Total Folate (Vitamin B9) | 19 µg | 4.8% DV |
| Folate (Dietary Folate Equivalents) | 23 µg | 5.8% DV |
| Natural Food Folate | 12 µg | 3% DV |
| Choline | 23.5 mg | 4.3% DV |
| Preformed Retinol | 4 µg | 0.4% DV |
| Beta-Carotene | 74 µg | 2.1% DV |
| Lutein + Zeaxanthin | 47 µg | 0.5% DV |
| Lycopene | 643 µg | 6.4% DV |
Minerals & Electrolytes in Gumbo with 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) | 0.64 mg | 3.6% DV |
| Calcium (Ca) | 26 mg | 2% DV |
| Magnesium (Mg) | 15 mg | 3.6% DV |
| Potassium (K) | 176 mg | 3.7% DV |
| Zinc (Zn) | 0.75 mg | 6.8% DV |
| Selenium (Se) | 10.9 µg | 19.8% DV |
| Phosphorus (P) | 82 mg | 6.6% DV |
| Copper (Cu) | 0.069 mg | 7.7% DV |
| Sodium (Na) | 400 mg | 17.4% 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) | 0.071 g | 4.4% DV |
| Linoleic Acid (Omega-6 PUFA) | 0.696 g | 5% DV |
| Monounsaturated Fat (MUFA) | 1.37 g | 4.6% DV |
| Polyunsaturated Fat (PUFA) | 0.793 g | 4% DV |
| Saturated Fat (SFA) | 0.764 g | 3.8% DV |
| Dietary Cholesterol | 30 mg | 10% DV |
Essential Amino Acids & BCAAs (Per 100g)
| Amino Acid | Amount per 100g | % Daily Reference |
|---|---|---|
| Trace / Not significant per 100g serving | ||
Related USDA Foods to Compare
Frequently Asked Questions
100 grams of Gumbo with rice contains 89 calories (kcal), 8.16g of protein, 6.55g of carbohydrates (0.9g fiber, 1.7g total sugars), and 3.43g of total fat according to the USDA Standard Reference dataset in Wise Eating.
Gumbo with rice has an estimated food pH of 5.8 and a Potential Renal Acid Load (PRAL) score of 2.61 mEq/100g, classifying it as Acid-Forming (Positive PRAL).
Allergen tags for Gumbo with 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 with rice by voice, barcode, photo, or search, and automatically calculate your daily 22 vitamins, 11 minerals, amino acids, and omega-3 fatty acids.