Lobster gumbo: Calories, Macros, 22 Vitamins & 11 Minerals (USDA Per 100g)
A luxurious take on the classic Louisiana stew, featuring succulent lobster meat, often with other seafood, simmered in a rich, dark roux-based broth with the 'holy trinity' of vegetables. --- RECIPE --- Servings: 6-8 Prep Time: 45 minutes Ingredients: - 1/2 cup vegetable oil - 1/2 cup all-purpose flour - 1 large onion, chopped - 2 celery stalks, chopped - 1 green bell pepper, chopped - 4 cloves garlic, minced - 8 cups seafood stock - 1 (14.5 oz) can diced tomatoes (optional) - 1 lb cooked lobster meat, cut into chunks - 1/2 lb cooked shrimp (optional) - 1/2 tsp cayenne pepper - 1 tsp dried thyme - 1 bay leaf - Salt and black pepper to taste - Cooked white rice for serving - Fresh parsley or green onions for garnish Instructions: 1. To make the roux: In a large Dutch oven or heavy-bottomed pot, heat oil over medium heat. Gradually whisk in flour. Cook, stirring constantly, for 20-30 minutes until the roux reaches a dark chocolate color (be careful not to burn). 2. Add onion, celery, and bell pepper to the roux; cook until softened, about 8-10 minutes. Add garlic and cook for 1 minute more. 3. Slowly whisk in seafood stock, stirring constantly to prevent lumps. Add diced tomatoes (if using), cayenne pepper, thyme, and bay leaf. Bring to a simmer, then reduce heat, cover, and cook for at least 30 minutes, stirring occasionally. 4. Stir in cooked lobster meat and shrimp (if using). Cook for another 5-7 minutes, or until seafood is heated through. Remove bay leaf. Season with salt and pepper to taste. Serve hot over cooked white rice, garnished with fresh parsley or green onions.
Per 100g reference serving, Lobster gumbo provides 59 kcal of energy, 6.19g protein (42% of calories), 4.63g total carbohydrates (31% of calories, including 0.9g dietary fiber and 1.78g sugars), and 1.78g total fat (27% of calories).
Vitamins Profile in Lobster gumbo (Per 100g)
Track how Lobster gumbo 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) | 3.7 mg | 4.1% DV |
| Vitamin B12 (Cobalamin) | 0.38 µg | 15.8% DV |
| Vitamin A (RAE) | 19 µg | 2.1% DV |
| Vitamin E (Alpha-Tocopherol) | 0.74 mg | 4.9% DV |
| Vitamin K (Phylloquinone) | 8.7 µg | 7.2% DV |
| Vitamin B1 (Thiamin) | 0.032 mg | 2.7% DV |
| Vitamin B2 (Riboflavin) | 0.056 mg | 4.3% DV |
| Vitamin B3 (Niacin) | 1.56 mg | 9.8% DV |
| Vitamin B6 (Pyridoxine) | 0.073 mg | 4.3% DV |
| Total Folate (Vitamin B9) | 22 µg | 5.5% DV |
| Folate (Dietary Folate Equivalents) | 23 µg | 5.8% DV |
| Natural Food Folate | 21 µg | 5.2% DV |
| Choline | 29.2 mg | 5.3% DV |
| Preformed Retinol | 11 µg | 1.2% DV |
| Beta-Carotene | 94 µg | 2.6% DV |
| Lutein + Zeaxanthin | 66 µg | 0.7% DV |
| Lycopene | 4159 µg | 41.6% DV |
Minerals & Electrolytes in Lobster gumbo (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) | 0.67 mg | 3.7% DV |
| Calcium (Ca) | 55 mg | 4.2% DV |
| Magnesium (Mg) | 22 mg | 5.2% DV |
| Potassium (K) | 229 mg | 4.9% DV |
| Zinc (Zn) | 1.15 mg | 10.5% DV |
| Selenium (Se) | 17.7 µg | 32.2% DV |
| Phosphorus (P) | 75 mg | 6% DV |
| Copper (Cu) | 0.455 mg | 50.6% DV |
| Sodium (Na) | 288 mg | 12.5% DV |
Fatty Acids, Omega-3s & Sterols (Per 100g)
| Lipid / Fatty Acid | Amount per 100g | % Reference Target |
|---|---|---|
| Omega-3 DHA (Docosahexaenoic Acid) | 0.068 g | 13.6% DV |
| Omega-3 EPA (Eicosapentaenoic Acid) | 0.075 g | 15% DV |
| Omega-3 ALA (Alpha-Linolenic Acid) | 0.021 g | 1.3% DV |
| Linoleic Acid (Omega-6 PUFA) | 0.077 g | 0.5% DV |
| Monounsaturated Fat (MUFA) | 0.368 g | 1.2% DV |
| Polyunsaturated Fat (PUFA) | 0.271 g | 1.4% DV |
| Saturated Fat (SFA) | 0.787 g | 3.9% DV |
| Dietary Cholesterol | 37 mg | 12.3% 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 Lobster gumbo contains 59 calories (kcal), 6.19g of protein, 4.63g of carbohydrates (0.9g fiber, 1.78g total sugars), and 1.78g of total fat according to the USDA Standard Reference dataset in Wise Eating.
Lobster gumbo has an estimated food pH of 6 and a Potential Renal Acid Load (PRAL) score of -0.288 mEq/100g, classifying it as Neutral PRAL Balance.
Allergen tags for Lobster gumbo: Crustaceans, Cereals containing gluten, Celery. 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 Lobster gumbo by voice, barcode, photo, or search, and automatically calculate your daily 22 vitamins, 11 minerals, amino acids, and omega-3 fatty acids.