Nutritional Facts: Hearty Healthy Shrimp Gumbo

Please note, the information provided here is approximate. Totals do not include: possible substitutions (i.e. "OR"-ed ingredients), optional ingredients, or ingredients without a measurement (e.g. "to taste").

Learn more about how we calculate nutritional information, and always consult a registered dietician or your physician before embarking on any diet plan which relies on these numbers, and for any other questions.

  2 tablespoons (15g)
all-purpose flour
2 teaspoons (9g)
olive oil
1 medium (110g)
onions
1 medium (119g)
green bell peppers
1 medium (40g)
celery ribs
14 1/2 ounces (411g)
diced tomatoes
10 ounces (284g)
okra
2 (0g)
bay leaves
1 tablespoon (17g)
Worcestershire sauce
1 teaspoon (4g)
sugar
3/4 teaspoon (1g)
dried thyme
4 ounces (113g)
fat-free low-sodium chicken broth
1 lb (455g)
fresh shrimp
1 tablespoon (14g)
olive oil
3/4 teaspoon (5g)
salt
1/4 teaspoon (1g)
red hot pepper sauce
1 cup (95g)
instant brown rice
Total 1 serving
Alanine (g) 0.0 0.0 0.0 0.0 0.0 0.1 0.2 n/a n/a n/a n/a n/a 3.8 0.0 0.0 0.0 0.4 5 1
Alcohol (g) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0 0
Arginine (g) 0.1 0.0 0.1 0.0 0.0 0.1 0.2 n/a n/a n/a n/a n/a 6.1 0.0 0.0 0.0 0.7 7 1
Ash (g) 0.1 0.0 0.4 0.5 0.3 2.1 2.0 0.0 0.3 0.0 0.1 0.2 8.5 0.0 4.5 0.1 0.5 20 3
Aspartic acid (g) 0.1 0.0 0.1 0.2 0.0 0.6 0.4 n/a n/a n/a n/a n/a 6.9 0.0 0.0 0.0 0.8 9 2
Caffeine (mg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0 0
Calcium (mg) 2.2 0.1 25.3 11.9 16.0 41.1 229.7 1.0 18.2 0.0 19.8 4.5 245.6 0.1 1.1 0.1 20.9 638 106
Calories 54.6 79.6 44.0 23.8 6.4 74.0 87.9 0.4 13.3 16.3 2.9 18.1 322.9 119.3 0.0 0.1 361.0 1,225 204
Calories (kj) 228.4 332.9 182.6 100.0 26.8 304.2 365.7 1.6 55.4 68.0 12.1 76.0 1,350.6 499.4 0.0 0.5 1,511.5 5,116 853
Carbohydrates (g) 11.4 0.0 10.3 5.5 1.2 16.0 19.9 0.1 3.3 4.2 0.7 1.4 4.1 0.0 0.0 0.0 78.2 156 26
Cholesterol (mg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 573.0 0.0 0.0 0.0 0.0 573 95
Copper (mg) 0.0 0.0 0.0 0.1 0.0 0.2 0.3 0.0 0.0 0.0 0.0 0.1 0.8 0.0 0.0 0.0 0.2 2 0
Cystine (g) 0.0 0.0 0.0 0.0 0.0 0.0 0.1 n/a n/a n/a n/a n/a 0.7 0.0 0.0 0.0 0.2 1 0
Dietary Fiber (g) 0.4 0.0 1.9 2.0 0.6 4.9 9.1 0.0 0.0 0.0 0.4 0.0 0.0 0.0 0.0 0.0 1.8 21 4
Folate (mcg) 3.9 0.0 20.9 11.9 14.4 61.7 249.5 0.2 1.4 0.0 2.9 0.0 86.4 0.0 0.0 0.1 261.3 714 119
Folate, DFE (mcg) 3.9 0.0 20.9 11.9 14.4 61.7 249.5 0.2 1.4 0.0 2.9 0.0 86.4 0.0 0.0 0.1 442.7 896 149
Folate, food (mcg) 3.9 0.0 20.9 11.9 14.4 61.7 249.5 0.2 1.4 0.0 2.9 0.0 86.4 0.0 0.0 0.1 1.9 455 76
Folic acid (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 259.4 259 43
Fructose n/a n/a 1.4 1.3 0.2 5.6 0.6 n/a n/a 0.0 n/a n/a 0.0 n/a n/a n/a 0.0 9 2
Galactose n/a n/a 0.0 0.0 0.3 0.0 n/a n/a n/a 0.0 n/a n/a 0.0 n/a n/a n/a 0.0 0 0
Glucose (dextrose) n/a n/a 2.2 1.4 0.2 5.1 0.4 n/a n/a 0.0 n/a n/a 0.0 n/a n/a n/a 0.0 9 2
Glutamic acid (g) 0.5 0.0 0.3 0.2 0.0 1.8 0.8 n/a n/a n/a n/a n/a 10.9 0.0 0.0 0.0 1.4 16 3
Glycine (g) 0.1 0.0 0.0 0.0 0.0 0.1 0.1 n/a n/a n/a n/a n/a 3.6 0.0 0.0 0.0 0.4 4 1
Histidine (g) 0.0 0.0 0.0 0.0 0.0 0.1 0.1 n/a n/a n/a n/a n/a 1.4 0.0 0.0 0.0 0.2 2 0
Iron (mg) 0.2 0.1 0.2 0.4 0.1 1.1 2.3 0.1 0.9 0.0 1.3 0.2 1.0 0.1 0.0 0.0 6.0 14 2
Isoleucine (g) 0.1 0.0 0.0 0.0 0.0 0.1 0.2 n/a n/a n/a 0.0 n/a 2.9 0.0 0.0 0.0 0.3 4 1
Lactose n/a n/a 0.0 0.0 0.0 0.0 n/a n/a n/a 0.0 n/a n/a 0.0 n/a n/a n/a 0.0 0 0
Leucine (g) 0.1 0.0 0.0 0.0 0.0 0.1 0.3 n/a n/a n/a 0.0 n/a 5.3 0.0 0.0 0.0 0.7 7 1
Lysine (g) 0.0 0.0 0.0 0.0 0.0 0.1 0.2 n/a n/a n/a 0.0 n/a 5.9 0.0 0.0 0.0 0.2 7 1
Magnesium (mg) 3.3 0.0 11.0 11.9 4.4 45.2 161.6 0.1 2.2 0.0 2.3 1.1 100.0 0.0 0.0 0.1 13.3 357 59
Maltose n/a n/a 0.0 0.0 0.0 0.0 n/a n/a n/a 0.0 n/a n/a 0.0 n/a n/a n/a 0.0 0 0
Manganese (mg) 0.1 0.0 0.1 0.1 0.0 0.5 2.8 0.0 n/a 0.0 0.1 n/a 0.1 0.0 0.0 0.0 0.9 5 1
Methionine (g) 0.0 0.0 0.0 0.0 0.0 0.0 0.1 n/a n/a n/a n/a n/a 1.8 0.0 0.0 0.0 0.2 2 0
Monounsaturated Fat (g) 0.0 6.6 0.0 0.0 0.0 0.1 0.0 0.0 0.0 0.0 0.0 0.3 0.4 9.8 0.0 0.0 0.1 17 3
Niacin (mg) 0.2 0.0 0.1 0.6 0.1 2.4 2.8 0.0 0.1 0.0 0.1 1.6 8.1 0.0 0.0 0.0 6.7 23 4
Pantothenic acid (mg) 0.1 0.0 0.1 0.1 0.1 0.4 0.7 n/a n/a 0.0 n/a n/a 1.4 0.0 0.0 0.0 0.4 3 1
Phenylalanine (g) 0.1 0.0 0.0 0.1 0.0 0.1 0.2 n/a n/a n/a n/a n/a 2.7 0.0 0.0 0.0 0.4 4 1
Phosphorus (mg) 16.2 0.0 31.9 23.8 9.6 98.7 178.6 0.1 10.2 0.0 2.1 34.0 1,109.6 0.0 0.0 0.1 112.1 1,627 271
Phytosterols n/a 19.9 16.5 10.7 2.4 28.8 68.0 n/a n/a n/a 1.7 n/a n/a 29.8 0.0 n/a n/a 178 30
Polyunsaturated Fat (g) 0.1 0.9 0.0 0.1 0.0 0.3 0.1 0.0 0.0 0.0 0.0 0.1 0.6 1.4 0.0 0.0 0.2 4 1
Potassium (mg) 16.0 0.1 160.6 208.3 104.0 974.2 859.1 0.6 136.0 0.1 8.5 97.5 513.9 0.1 0.4 1.7 25.7 3,107 518
Proline (g) 0.2 0.0 0.0 0.0 0.0 0.1 0.1 n/a n/a n/a n/a n/a 2.8 0.0 0.0 0.0 0.5 4 1
Protein (g) 1.5 0.0 1.2 1.0 0.3 3.6 5.7 0.0 0.0 0.0 0.1 2.3 61.9 0.0 0.0 0.0 7.4 85 14
Retinol (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.2 0.0 0.0 0.0 245.6 0.0 0.0 0.0 0.0 246 41
Riboflavin (mg) 0.0 0.0 0.0 0.0 0.0 0.1 0.2 0.0 0.0 0.0 0.0 0.0 0.1 0.0 0.0 0.0 0.0 0 0
Saturated Fat (g) 0.0 1.2 0.0 0.1 0.0 0.1 0.1 0.0 0.0 0.0 0.0 0.2 0.5 1.9 0.0 0.0 0.1 4 1
Selenium (mcg) 5.1 0.0 0.6 0.0 0.2 0.0 2.0 0.0 0.1 0.0 0.0 0.0 134.6 0.0 0.0 0.0 35.3 178 30
Serine (g) 0.1 0.0 0.0 0.1 0.0 0.1 0.1 n/a n/a n/a n/a n/a 2.5 0.0 0.0 0.0 0.4 3 1
Sodium (mg) 0.3 0.2 4.4 3.6 32.0 20.6 22.7 0.0 166.6 0.0 0.6 34.0 2,573.9 0.3 1,744.1 31.1 9.5 4,644 774
Starch n/a n/a 0.0 0.0 0.0 0.0 1.0 n/a n/a n/a n/a n/a 0.0 n/a n/a n/a 70.1 71 12
Sucrose n/a n/a 1.1 0.1 0.0 0.0 1.1 n/a n/a 4.2 n/a n/a 0.0 n/a n/a n/a 0.0 7 1
Sugar (g) 0.0 0.0 4.7 2.9 0.7 10.8 3.4 n/a 1.7 4.2 0.0 0.1 0.0 0.0 0.0 0.0 0.0 29 5
Theobromine (mg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0 0
Thiamin (mg) 0.0 0.0 0.1 0.1 0.0 0.2 0.6 0.0 0.0 0.0 0.0 0.0 0.1 0.0 0.0 0.0 0.9 2 0
Threonine (g) 0.0 0.0 0.0 0.0 0.0 0.1 0.2 n/a n/a n/a 0.0 n/a 2.5 0.0 0.0 0.0 0.3 3 1
Tocopherol, alpha (mg) 0.0 1.3 0.0 0.4 0.1 2.2 1.0 n/a 0.0 0.0 0.1 0.0 6.0 1.9 0.0 0.0 0.0 13 2
Tocopherol, beta n/a 0.0 0.0 0.0 0.0 0.0 n/a n/a n/a n/a n/a n/a 0.0 0.0 n/a n/a 0.0 0 0
Tocopherol, delta n/a 0.0 0.0 0.0 0.0 0.0 n/a n/a n/a n/a n/a n/a 0.1 0.0 n/a n/a 0.0 0 0
Tocopherol, gamma n/a 0.1 0.0 0.0 0.0 0.5 n/a n/a n/a n/a n/a n/a 0.5 0.1 n/a n/a 0.2 1 0
Total Fat (g) 0.1 9.0 0.1 0.2 0.1 0.8 0.3 0.0 0.0 0.0 0.1 0.7 4.6 13.5 0.0 0.0 0.9 30 5
Trans-monoenoic Fat n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.0 n/a n/a n/a n/a 0 0
TransFatty acids n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.0 n/a n/a n/a n/a 0 0
Tryptophan (g) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a n/a 0.0 n/a 0.7 0.0 0.0 0.0 0.1 1 0
Tyrosine (g) 0.0 0.0 0.0 0.0 0.0 0.1 0.2 n/a n/a n/a n/a n/a 2.3 0.0 0.0 0.0 0.2 3 0
Valine (g) 0.1 0.0 0.0 0.0 0.0 0.1 0.3 n/a n/a n/a 0.0 n/a 2.9 0.0 0.0 0.0 0.5 4 1
Vitamin A, IU (IU) 0.0 0.0 2.2 440.3 179.6 3,424.2 1,063.2 7.4 13.4 0.0 39.9 0.0 818.5 0.0 0.0 1.9 0.0 5,991 998
Vitamin A, RAE (mcg) 0.0 0.0 0.0 21.4 8.8 172.6 53.9 0.4 0.9 0.0 2.0 0.0 245.6 0.0 0.0 0.1 0.0 506 84
Vitamin B-12 (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.1 5.0 0.0 0.0 0.0 0.0 5 1
Vitamin B-6 (mg) 0.0 0.0 0.1 0.3 0.0 0.3 0.6 0.0 0.0 0.0 0.0 0.0 0.7 0.0 0.0 0.0 0.1 2 0
Vitamin C (mg) 0.0 0.0 8.1 95.7 1.2 56.3 59.8 0.1 2.2 0.0 0.5 0.0 0.0 0.0 0.0 0.9 0.0 225 37
Vitamin D (IU) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 9.1 0.0 0.0 n/a 0.0 9 2
Water (g) 1.8 0.0 98.0 111.7 38.2 388.5 255.6 0.0 13.4 0.0 0.1 108.9 377.5 0.0 0.0 1.1 8.0 1,403 234
Zinc (mg) 0.1 0.0 0.2 0.2 0.1 0.7 1.7 0.0 0.0 0.0 0.1 0.1 4.4 0.0 0.0 0.0 1.4 9 1

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