Calories in Gumbo with rice
Generic food Meals and Dishes
Gumbo with rice contains 89 kcal per 100 g. A typical serving of 1 cup (244 g) provides about 217 kcal.
Roughly 36% of its calories come from protein, with 34% from fat and 29% from carbohydrates (estimated with general energy factors).
That is less energy than the typical item in seafood mixed dishes on FoodFactly, where the median is 135 kcal per 100 g across 96 foods.
100 g provides 23% of the Daily Value for Thiamin (B1), 20% of the Daily Value for selenium and 14% of the Daily Value for Niacin (B3).
The data comes from the USDA Food and Nutrient Database for Dietary Studies (FNDDS), which calculates values from recipes of the ingredients.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 89 kcal | |
| Total fat C | 3.4 g | 4% |
| Saturated fat C | 0.76 g | 4% |
| Cholesterol C | 30 mg | 10% |
| Sodium C | 400 mg | 17% |
| Total carbohydrates C | 6.6 g | 2% |
| Dietary fiber C | 0.9 g | 3% |
| Total sugars C | 1.7 g | |
| Protein C | 8.2 g | 16% |
| Vitamin A C | 10 µg | 1% |
| Vitamin C C | 4.5 mg | 5% |
| Vitamin D C | 0.1 µg | 0.5% |
| Vitamin E C | 0.59 mg | 4% |
| Vitamin K C | 5.2 µg | 4% |
| Thiamin (B1) C | 0.28 mg | 23% |
| Riboflavin (B2) C | 0.11 mg | 9% |
| Niacin (B3) C | 2.3 mg | 14% |
| Vitamin B6 C | 0.16 mg | 9% |
| Folate (B9) C | 23 µg | 6% |
| Vitamin B12 C | 0.16 µg | 7% |
| Choline C | 23.5 mg | 4% |
| Calcium C | 26 mg | 2% |
| Iron C | 0.64 mg | 4% |
| Magnesium C | 15 mg | 4% |
| Phosphorus C | 82 mg | 7% |
| Potassium C | 176 mg | 4% |
| Zinc C | 0.75 mg | 7% |
| Copper C | 0.069 mg | 8% |
| Selenium C | 10.9 µg | 20% |
% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.
Nutritional breakdown
- Protein 36%
- Carbohydrates 29%
- Fat 34%
Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).
Vitamins and minerals, % Daily Value per 100 g
Nutritional insights
- Protein8.2 gbelow the median for seafood mixed dishes (median 9.4 g)
- Fiber0.9 gabove the median for seafood mixed dishes (median 0.7 g)
- Sugars1.7 gabove the median for seafood mixed dishes (median 1.4 g)
- Fat3.4 gin the lowest quarter of seafood mixed dishes (median 5.4 g)
- Saturated fat0.76 gin the lowest quarter of seafood mixed dishes (median 1.3 g)
- Sodium400 mgabove the median for seafood mixed dishes (median 336 mg)
- Protein per 100 kcal9.2 gprotein density, useful for comparing foods with different calorie levels
- Water80.5 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 1.4 g |
|---|---|
| Polyunsaturated fat C | 0.79 g |
Individual fatty acids (19)
| EPA (omega-3, 20:5 n-3) C | 0.004 g |
|---|---|
| DHA (omega-3, 22:6 n-3) C | 0.004 g |
| Linoleic acid (omega-6, 18:2) C | 0.7 g |
| SFA 4:0 C | 0 g |
| SFA 6:0 C | 0 g |
| SFA 8:0 C | 0 g |
| SFA 10:0 C | 0.001 g |
| SFA 12:0 C | 0.001 g |
| SFA 14:0 C | 0.018 g |
| SFA 16:0 C | 0.53 g |
| SFA 18:0 C | 0.2 g |
| MUFA 18:1 C | 1.3 g |
| PUFA 18:3 C | 0.071 g |
| PUFA 20:4 C | 0.012 g |
| MUFA 16:1 C | 0.089 g |
| PUFA 18:4 C | 0 g |
| MUFA 20:1 C | 0.019 g |
| MUFA 22:1 C | 0 g |
| PUFA 22:5 n-3 (DPA) C | 0 g |
Carotenoids (6)
| Beta-carotene C | 74 µg |
|---|---|
| Lycopene C | 643 µg |
| Lutein + zeaxanthin C | 47 µg |
| Retinol C | 4 µg |
| Carotene, alpha C | 0 µg |
| Cryptoxanthin, beta C | 0 µg |
Other components (8)
| Water C | 80.5 g |
|---|---|
| Alcohol C | 0 g |
| Caffeine C | 0 mg |
| Theobromine C | 0 mg |
| Folic acid C | 6 µg |
| Folate, food C | 12 µg |
| Vitamin E, added C | 0 mg |
| Vitamin B-12, added C | 0 µg |
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Stew, NFS | 99 | 8.9 g | 6.3 g | 4.1 g |
| Beef and potatoes with cream sauce, white sauce or mushroom sauce | 100 | 8 g | 8.7 g | 3.8 g |
| Gumbo, no rice | 83 | 8.5 g | 4 g | 3.7 g |
| Stew, chicken | 84 | 9.2 g | 6.3 g | 2.3 g |
| Restaurant, Chinese, chicken chow mein | 85 | 6.8 g | 8.3 g | 2.8 g |
| Restaurant, Chinese, chicken and vegetables | 95 | 8.2 g | 5.4 g | 4.6 g |
| Chicken or turkey and vegetables including carrots, broccoli, and/or dark-green leafy; no potatoes, soy-based sauce | 95 | 8.2 g | 5.4 g | 4.6 g |
| Pork and vegetables, Hawaiian style | 89 | 7.4 g | 7 g | 3.6 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in gumbo with rice?
100 g of gumbo with rice has 89 kcal. 1 cup (244 g): about 217 kcal.
How much protein is in gumbo with rice?
Gumbo with rice contains 8.2 g of protein per 100 g (16% of the 50 g Daily Value), or 19.9 g in 1 cup (244 g). About 36% of its calories come from protein. Compared with other seafood mixed dishes, that is below the median (median 9.4 g).
How many carbs are in gumbo with rice?
Gumbo with rice has 6.6 g of total carbohydrates per 100 g, including 0.9 g of fiber and 1.7 g of sugars.
How much fat is in gumbo with rice?
Gumbo with rice contains 3.4 g of fat per 100 g, of which 0.76 g is saturated (4% of the Daily Value).
What vitamins and minerals does gumbo with rice contain?
Per 100 g, the most notable amounts relative to the Daily Value are Thiamin (B1) (23% DV), selenium (20% DV) and Niacin (B3) (14% DV). The full list is in the vitamins and minerals table above.
How much sodium is in gumbo with rice?
100 g contains 400 mg of sodium, 17% of the 2,300 mg Daily Value.
Where does this nutrition data come from?
From USDA FoodData Central: FNDDS (Survey), record dated October 31, 2024. FoodFactly last checked it on November 6, 2026. Each value above shows whether it was measured, calculated or taken from a label.
Source of the nutrition information
- USDA FoodData Central: FNDDS (Survey), record 2706726. License: CC0 1.0 (U.S. public domain). Source record dated October 31, 2024. Imported November 6, 2026.
Last updated: . Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.