Jambalaya with meat and rice: Calories, Macros, 22 Vitamins & 11 Minerals (USDA Per 100g)
A flavorful and hearty Louisiana one-pot dish, jambalaya features rice cooked with a medley of meats (often sausage, chicken, and/or pork), vegetables, and a rich, spicy broth, creating a robust and satisfying meal. --- RECIPE --- Servings: 6 Prep Time: 20 minutes Ingredients: - 1 tbsp vegetable oil - 1 lb boneless, skinless chicken thighs, cut into 1-inch pieces - 1/2 lb smoked sausage (andouille or kielbasa), sliced - 1 large onion, chopped - 1 green bell pepper, chopped - 2 celery stalks, chopped - 3 cloves garlic, minced - 1 can (14.5 oz) diced tomatoes, undrained - 2 cups long-grain white rice, uncooked - 4 cups chicken broth - 1 tbsp Cajun seasoning - 1/2 tsp cayenne pepper (or to taste) - Salt and black pepper to taste - Fresh parsley or green onions, chopped (for garnish) Instructions: 1. Heat vegetable oil in a large Dutch oven or pot over medium-high heat. Add chicken and sausage, cook until browned. Remove and set aside. 2. Add onion, bell pepper, and celery to the pot. Sauté until softened, about 7-10 minutes. Add minced garlic, Cajun seasoning, and cayenne pepper, cook for 1 minute more. 3. Stir in diced tomatoes (with liquid) and uncooked rice. Cook for 2-3 minutes, stirring constantly. 4. Pour in chicken broth. Return chicken and sausage to the pot. Bring to a boil, then reduce heat to low, cover tightly, and simmer for 20-25 minutes, or until rice is cooked and liquid is absorbed. 5. Remove from heat and let stand, covered, for 5-10 minutes. Fluff with a fork. Adjust seasoning as needed. Garnish with fresh parsley or green onions and serve hot.
Per 100g reference serving, Jambalaya with meat and rice provides 161 kcal of energy, 13.8g protein (34% of calories), 8.65g total carbohydrates (21% of calories, including 0.7g dietary fiber and 0.94g sugars), and 7.97g total fat (45% of calories).
Vitamins Profile in Jambalaya with meat and rice (Per 100g)
Track how Jambalaya with meat and 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) | 7.2 mg | 8% DV |
| Vitamin D (D2 + D3) | 0.2 µg | 1% DV |
| Vitamin B12 (Cobalamin) | 0.32 µg | 13.3% DV |
| Vitamin A (RAE) | 8 µg | 0.9% DV |
| Vitamin E (Alpha-Tocopherol) | 0.77 mg | 5.1% DV |
| Vitamin K (Phylloquinone) | 4 µg | 3.3% DV |
| Vitamin B1 (Thiamin) | 0.224 mg | 18.7% DV |
| Vitamin B2 (Riboflavin) | 0.152 mg | 11.7% DV |
| Vitamin B3 (Niacin) | 4.41 mg | 27.6% DV |
| Vitamin B6 (Pyridoxine) | 0.23 mg | 13.5% DV |
| Total Folate (Vitamin B9) | 22 µg | 5.5% DV |
| Folate (Dietary Folate Equivalents) | 31 µg | 7.8% DV |
| Natural Food Folate | 9 µg | 2.2% DV |
| Choline | 41.8 mg | 7.6% DV |
| Preformed Retinol | 3 µg | 0.3% DV |
| Beta-Carotene | 64 µg | 1.8% DV |
| Alpha-Carotene | 1 µg | 0.1% DV |
| Beta-Cryptoxanthin | 2 µg | 0.3% DV |
| Lutein + Zeaxanthin | 41 µg | 0.4% DV |
| Lycopene | 439 µg | 4.4% DV |
Minerals & Electrolytes in Jambalaya with meat and 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) | 1.11 mg | 6.2% DV |
| Calcium (Ca) | 24 mg | 1.8% DV |
| Magnesium (Mg) | 19 mg | 4.5% DV |
| Potassium (K) | 240 mg | 5.1% DV |
| Zinc (Zn) | 1.07 mg | 9.7% DV |
| Selenium (Se) | 14.2 µg | 25.8% DV |
| Phosphorus (P) | 136 mg | 10.9% DV |
| Copper (Cu) | 0.079 mg | 8.8% DV |
| Sodium (Na) | 379 mg | 16.5% DV |
Fatty Acids, Omega-3s & Sterols (Per 100g)
| Lipid / Fatty Acid | Amount per 100g | % Reference Target |
|---|---|---|
| Omega-3 DHA (Docosahexaenoic Acid) | 0.001 g | 0.2% DV |
| Omega-3 ALA (Alpha-Linolenic Acid) | 0.106 g | 6.6% DV |
| Linoleic Acid (Omega-6 PUFA) | 1.41 g | 10.1% DV |
| Monounsaturated Fat (MUFA) | 3.33 g | 11.1% DV |
| Polyunsaturated Fat (PUFA) | 1.58 g | 7.9% DV |
| Saturated Fat (SFA) | 2.21 g | 11% DV |
| Dietary Cholesterol | 58 mg | 19.3% 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 Jambalaya with meat and rice contains 161 calories (kcal), 13.8g of protein, 8.65g of carbohydrates (0.7g fiber, 0.94g total sugars), and 7.97g of total fat according to the USDA Standard Reference dataset in Wise Eating.
Jambalaya with meat and rice has an estimated food pH of 5.8 and a Potential Renal Acid Load (PRAL) score of 5.93 mEq/100g, classifying it as Acid-Forming (Positive PRAL).
Allergen tags for Jambalaya with meat and rice: Cereals containing gluten, Celery, Crustaceans. 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 Jambalaya with meat and rice by voice, barcode, photo, or search, and automatically calculate your daily 22 vitamins, 11 minerals, amino acids, and omega-3 fatty acids.