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Nutritional Facts: Vegetarian Gluten-Free 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.

  1 cup (0g)
gluten-free flour
1 cup (218g)
vegetable oil
29 ounces (822g)
vegetable broth
3 (357g)
bell peppers
1 cup (101g)
celery
1 (110g)
onions
1 lb (454g)
okra
1/2 lb (227g)
portabella mushrooms
14 1/2 ounces (444g)
stewed tomatoes
3 tablespoons (42g)
Tabasco sauce
1 tablespoon (5g)
ground cayenne pepper
1 teaspoon (2g)
ground paprika
1 tablespoon (0g)
gumbo file
Total 1 serving
Alanine n/a 0.0 n/a 0.1 0.0 0.0 0.3 0.4 0.1 0.0 n/a 0.0 n/a 1 0
Alcohol n/a 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0 0
Arginine n/a 0.0 n/a 0.1 0.0 0.1 0.4 0.2 0.1 0.0 n/a 0.0 n/a 1 0
Ash n/a 0.0 n/a 1.5 0.8 0.4 3.2 1.9 5.2 0.8 0.3 0.2 n/a 14 1
Aspartic acid n/a 0.0 n/a 0.7 0.1 0.1 0.7 0.5 0.6 0.1 n/a 0.1 n/a 3 0
Beta-sitosterol n/a n/a n/a n/a n/a n/a n/a 0.0 n/a n/a n/a n/a n/a 0 0
Caffeine n/a 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0 0
Calcium n/a 0.0 n/a 35.7 40.4 25.3 367.7 6.8 150.9 5.1 7.8 5.3 n/a 645 64
Calories n/a 1,927.1 n/a 71.4 16.2 44.0 140.7 49.9 115.4 5.1 16.9 6.5 n/a 2,393 239
Calories (kj) n/a 8,063.8 n/a 299.9 67.7 182.6 585.7 208.8 479.2 21.2 70.5 27.2 n/a 10,007 1,001
Campesterol n/a n/a n/a n/a n/a n/a n/a 4.5 n/a n/a n/a n/a n/a 5 0
Carbohydrates n/a 0.0 n/a 16.6 3.0 10.3 31.9 8.8 27.5 0.3 3.0 1.2 n/a 103 10
Cholesterol n/a 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0 0
Copper n/a 0.0 n/a 0.2 0.0 0.0 0.4 0.6 0.5 0.0 0.0 0.0 n/a 2 0
Cystine n/a 0.0 n/a 0.0 0.0 0.0 0.1 0.0 0.1 0.0 n/a 0.0 n/a 0 0
Dietary Fiber n/a 0.0 n/a 6.1 1.6 1.9 14.5 3.0 4.4 0.3 1.4 0.8 n/a 34 3
Folate n/a 0.0 n/a 35.7 36.4 20.9 399.5 63.6 22.2 0.4 5.6 1.1 n/a 585 59
Folate, DFE n/a 0.0 n/a 35.7 36.4 20.9 399.5 63.6 22.2 0.8 5.6 1.1 n/a 586 59
Folate, food n/a 0.0 n/a 35.7 36.4 20.9 399.5 63.6 22.2 0.0 5.6 1.1 n/a 585 58
Folic acid n/a 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.4 0.0 0.0 n/a 0 0
Fructose n/a n/a n/a 4.0 0.5 1.4 1.0 1.1 8.3 n/a n/a 0.2 n/a 16 2
Galactose n/a n/a n/a 0.0 0.7 0.0 n/a 0.0 0.0 n/a n/a 0.0 n/a 1 0
Glucose (dextrose) n/a n/a n/a 4.1 0.6 2.2 0.6 4.6 7.2 n/a n/a 0.1 n/a 19 2
Glutamic acid n/a 0.0 n/a 0.7 0.1 0.3 1.2 0.7 1.5 0.1 n/a 0.1 n/a 5 0
Glycine n/a 0.0 n/a 0.1 0.0 0.0 0.2 0.2 0.1 0.0 n/a 0.0 n/a 1 0
Histidine n/a 0.0 n/a 0.0 0.0 0.0 0.1 0.1 0.1 0.0 n/a 0.0 n/a 0 0
Hydroxyproline 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 0 0
Iron n/a 0.0 n/a 1.2 0.2 0.2 3.6 0.7 5.9 0.5 0.4 0.5 n/a 13 1
Isoleucine n/a 0.0 n/a 0.1 0.0 0.0 0.3 0.2 0.1 0.0 n/a 0.0 n/a 1 0
Lactose n/a n/a n/a 0.0 0.0 0.0 n/a 0.0 0.0 n/a n/a 0.0 n/a 0 0
Leucine n/a 0.0 n/a 0.1 0.0 0.0 0.5 0.3 0.2 0.0 n/a 0.0 n/a 1 0
Lysine n/a 0.0 n/a 0.1 0.0 0.0 0.4 0.3 0.2 0.0 n/a 0.0 n/a 1 0
Magnesium n/a 0.0 n/a 35.7 11.1 11.0 258.8 n/a 53.2 5.1 8.1 4.1 n/a 387 39
Maltose n/a n/a n/a 0.0 0.0 0.0 n/a 0.0 0.0 n/a n/a 0.0 n/a 0 0
Manganese n/a n/a n/a 0.4 0.1 0.1 4.5 0.2 0.3 0.0 0.1 0.0 n/a 6 1
Methionine n/a 0.0 n/a 0.0 0.0 0.0 0.1 0.1 0.0 0.0 n/a 0.0 n/a 0 0
Monounsaturated Fat n/a 60.1 n/a 0.0 0.0 0.0 0.1 0.0 0.1 0.0 0.1 0.0 n/a 61 6
Niacin n/a 0.0 n/a 1.7 0.3 0.1 4.5 10.2 3.2 0.1 0.5 0.2 n/a 21 2
Pantothenic acid n/a 0.0 n/a 0.4 0.2 0.1 1.1 2.6 0.5 0.0 n/a 0.1 n/a 5 1
Phenylalanine n/a 0.0 n/a 0.3 0.0 0.0 0.3 0.2 0.1 0.0 n/a 0.0 n/a 1 0
Phosphorus n/a 0.0 n/a 71.4 24.2 31.9 286.0 245.2 88.7 9.7 15.5 7.2 n/a 780 78
Phytosterols n/a 2,110.2 n/a 32.1 6.1 16.5 109.0 n/a n/a n/a 4.4 4.0 n/a 2,282 228
Polyunsaturated Fat n/a 119.2 n/a 0.2 0.1 0.0 0.1 0.3 0.3 0.2 0.4 0.2 n/a 121 12
Potassium n/a 0.0 n/a 624.8 262.6 160.6 1,375.6 826.3 918.5 54.1 106.7 52.4 n/a 4,382 438
Proline n/a 0.0 n/a 0.1 0.0 0.0 0.2 0.2 0.1 0.0 n/a 0.1 n/a 1 0
Protein n/a 0.0 n/a 3.1 0.7 1.2 9.1 4.8 4.0 0.5 0.6 0.3 n/a 24 2
Retinol n/a 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0 0
Riboflavin n/a 0.0 n/a 0.1 0.1 0.0 0.3 0.3 0.2 0.0 0.0 0.0 n/a 1 0
Saturated Fat n/a 28.2 n/a 0.2 0.0 0.0 0.1 0.1 0.1 0.0 0.2 0.0 n/a 29 3
Selenium n/a 0.0 n/a 0.0 0.4 0.6 3.2 42.2 2.7 0.2 0.5 0.1 n/a 50 5
Serine n/a 0.0 n/a 0.2 0.0 0.0 0.2 0.2 0.1 0.0 n/a 0.0 n/a 1 0
Sodium n/a 0.0 n/a 10.7 80.8 4.4 36.3 20.4 980.6 267.8 1.6 1.6 n/a 1,404 140
Starch n/a n/a n/a 0.0 0.0 0.0 1.5 n/a n/a n/a n/a n/a n/a 2 0
Stigmasterol n/a n/a n/a n/a n/a n/a n/a 0.0 n/a n/a n/a n/a n/a 0 0
Sucrose n/a n/a n/a 0.4 0.1 1.1 1.8 0.0 0.1 n/a n/a 0.0 n/a 4 0
Sugar n/a 0.0 n/a 8.6 1.8 4.7 5.4 5.7 15.6 0.1 0.5 0.2 n/a 43 4
Theobromine n/a 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0 0
Thiamin n/a 0.0 n/a 0.2 0.0 0.1 0.9 0.1 0.2 0.0 0.0 0.0 n/a 2 0
Threonine n/a 0.0 n/a 0.1 0.0 0.0 0.3 0.2 0.1 0.0 n/a 0.0 n/a 1 0
Tocopherol, alpha n/a 31.2 n/a 1.3 0.3 0.0 1.6 0.0 3.7 0.0 1.6 0.7 n/a 40 4
Tocopherol, beta n/a n/a n/a 0.0 0.0 0.0 n/a 0.0 0.0 n/a n/a 0.0 n/a 0 0
Tocopherol, delta n/a n/a n/a 0.0 0.0 0.0 n/a 0.0 0.0 n/a n/a 0.0 n/a 0 0
Tocopherol, gamma n/a n/a n/a 0.0 0.0 0.0 n/a 0.0 0.9 n/a n/a 0.1 n/a 1 0
Total Fat n/a 218.0 n/a 0.6 0.2 0.1 0.5 0.8 0.8 0.3 0.9 0.3 n/a 223 22
Trans-monoenoic Fat n/a 0.0 n/a n/a n/a n/a n/a 0.0 n/a n/a n/a n/a n/a 0 0
TransFatty acids n/a 0.6 n/a n/a n/a n/a n/a 0.0 n/a n/a n/a n/a n/a 1 0
Tryptophan n/a 0.0 n/a 0.0 0.0 0.0 0.1 0.1 0.0 0.0 n/a 0.0 n/a 0 0
Tyrosine n/a 0.0 n/a 0.0 0.0 0.0 0.4 0.0 0.1 0.0 n/a 0.0 n/a 1 0
Valine n/a 0.0 n/a 0.1 0.0 0.0 0.4 0.2 0.1 0.0 n/a 0.0 n/a 1 0
Vitamin A, IU n/a 0.0 n/a 1,320.9 453.5 2.2 1,702.5 0.0 763.2 693.7 2,205.3 1,132.8 n/a 8,274 827
Vitamin A, RAE n/a 0.0 n/a 64.3 22.2 0.0 86.3 0.0 39.9 34.7 110.3 56.6 n/a 414 41
Vitamin B-12 n/a 0.0 n/a 0.0 0.0 0.0 0.0 0.1 0.0 0.0 0.0 0.0 n/a 0 0
Vitamin B-6 n/a 0.0 n/a 0.8 0.1 0.1 1.0 0.3 0.1 0.1 0.1 0.0 n/a 3 0
Vitamin C n/a 0.0 n/a 287.0 3.1 8.1 95.8 0.0 35.1 1.9 4.0 0.0 n/a 435 44
Vitamin D n/a 0.0 n/a 0.0 0.0 0.0 0.0 22.7 0.0 0.0 0.0 0.0 n/a 23 2
Water n/a 0.0 n/a 335.2 96.4 98.0 409.4 210.7 406.2 40.3 0.4 0.3 n/a 1,597 160
Zinc n/a 0.0 n/a 0.5 0.1 0.2 2.7 1.2 0.8 0.1 0.1 0.1 n/a 6 1

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