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Nutritional Facts: Southwest 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.

  4 tablespoons (31g)
flour
3 teaspoons (8g)
chili powder
1 teaspoon (2g)
cumin
1 teaspoon (0g)
oregano
1 cup (101g)
celery
1 cup (160g)
onions
1/2 cup (75g)
poblano chiles
1 (125g)
corn on the cob
2 (6g)
garlic cloves
1/2 cup (8g)
cilantro
3 cups (0g)
smoked chicken
1/2 lb (227g)
spicy sausage
14 1/2 ounces (411g)
beef broth
14 1/2 ounces (442g)
chicken broth
15 1/2 ounces (317g)
black beans
Total 1 serving
Alanine (g) 0.1 0.0 n/a 0.0 0.0 0.0 0.1 0.4 0.0 n/a n/a 1.8 n/a n/a 1.2 4 1
Alcohol (g) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 n/a n/a 0.0 0.0 n/a 0 0
Arginine (g) 0.1 0.0 n/a 0.0 0.0 0.2 0.1 0.2 0.0 n/a n/a 1.9 n/a n/a 1.7 4 1
Ash (g) 0.1 1.0 0.2 0.0 0.8 0.6 0.5 0.8 0.1 0.1 n/a 6.1 4.3 4.5 3.6 23 6
Aspartic acid (g) 0.1 0.1 n/a 0.0 0.1 0.1 0.2 0.3 0.0 n/a n/a 2.7 n/a n/a 3.4 7 2
Beta-sitosterol n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.2 n/a n/a n/a n/a n/a 0 0
Caffeine (mg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 n/a n/a 0.0 0.0 n/a 0 0
Calcium (mg) 4.7 26.7 19.6 5.3 40.4 36.8 13.5 5.0 10.9 5.4 n/a 40.9 24.7 17.7 85.7 337 84
Calories 113.8 22.8 7.9 0.9 16.2 64.0 30.0 122.5 8.9 1.8 n/a 785.4 28.8 70.8 418.9 1,693 423
Calories (kj) 475.9 95.5 32.9 3.7 67.7 265.6 125.3 512.5 37.4 7.6 n/a 3,287.0 119.2 296.3 1,751.9 7,078 1,770
Campesterol 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 n/a 0 0
Carbohydrates (g) 23.8 4.0 0.9 0.2 3.0 14.9 7.1 29.4 2.0 0.3 n/a 1.5 0.2 1.7 75.3 164 41
Cholesterol (mg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 172.5 0.0 0.0 0.0 173 43
Copper (mg) 0.0 0.1 0.0 0.0 0.0 0.1 0.1 0.1 0.0 0.0 n/a 0.2 0.0 0.2 0.7 2 0
Cystine (g) 0.1 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a 0.3 n/a n/a 0.3 1 0
Dietary Fiber (g) 0.8 2.8 0.2 0.1 1.6 2.7 1.1 3.5 0.1 0.2 n/a 0.0 0.0 0.0 27.6 41 10
Folate (mcg) 57.2 2.3 0.2 0.8 36.4 30.4 17.3 50.0 0.2 5.0 n/a 18.2 8.2 8.8 472.9 708 177
Folate, DFE (mcg) 90.9 2.3 0.2 0.8 36.4 30.4 17.3 50.0 0.2 5.0 n/a 18.2 8.2 8.8 472.9 741 185
Folate, food (mcg) 9.1 2.3 0.2 0.8 36.4 30.4 17.3 50.0 0.2 5.0 n/a 18.2 8.2 8.8 472.9 660 165
Folic acid (mcg) 48.1 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 48 12
Fructose n/a 0.3 n/a 0.0 0.5 2.1 n/a 0.7 n/a n/a n/a n/a n/a n/a n/a 4 1
Galactose n/a 0.0 n/a 0.0 0.7 0.0 n/a 0.0 n/a n/a n/a n/a n/a n/a n/a 1 0
Glucose (dextrose) n/a 0.2 n/a 0.0 0.6 3.2 n/a 0.7 n/a n/a n/a n/a n/a n/a n/a 5 1
Glutamic acid (g) 1.1 0.1 n/a 0.0 0.1 0.4 0.2 0.8 0.0 n/a n/a 4.5 n/a n/a 4.3 12 3
Glycine (g) 0.1 0.0 n/a 0.0 0.0 0.0 0.1 0.2 0.0 n/a n/a 2.0 n/a n/a 1.1 4 1
Histidine (g) 0.1 0.0 n/a 0.0 0.0 0.0 0.0 0.1 0.0 n/a n/a 0.9 n/a n/a 0.8 2 0
Hydroxyproline n/a 0.0 n/a 0.0 n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 0 0
Iron (mg) 1.5 1.4 1.4 0.1 0.2 0.3 0.9 0.9 0.1 0.1 n/a 2.7 0.7 0.9 6.7 18 4
Isoleucine (g) 0.1 0.0 n/a 0.0 0.0 0.0 0.0 0.2 0.0 n/a n/a 1.2 n/a n/a 1.2 3 1
Lactose n/a 0.0 n/a 0.0 0.0 0.0 n/a 0.0 n/a n/a n/a n/a n/a n/a n/a 0 0
Leucine (g) 0.2 0.1 n/a 0.0 0.0 0.0 0.1 0.4 0.0 n/a n/a 2.2 n/a n/a 2.2 5 1
Lysine (g) 0.1 0.0 n/a 0.0 0.0 0.1 0.1 0.2 0.0 n/a n/a 2.5 n/a n/a 1.9 5 1
Magnesium (mg) 6.9 12.1 7.7 0.9 11.1 16.0 18.8 40.0 1.5 2.1 n/a 31.8 8.2 4.4 222.2 384 96
Maltose n/a 0.0 n/a 0.0 0.0 0.0 n/a 0.3 n/a n/a n/a n/a n/a n/a n/a 0 0
Manganese (mg) 0.2 0.1 0.1 0.0 0.1 0.2 0.2 0.2 0.1 0.0 n/a 0.1 0.0 0.5 1.4 3 1
Methionine (g) 0.1 0.0 n/a 0.0 0.0 0.0 0.0 0.1 0.0 n/a n/a 0.8 n/a n/a 0.4 1 0
Monounsaturated Fat (g) 0.0 0.3 0.3 0.0 0.0 0.0 0.0 0.3 0.0 0.0 n/a 32.6 0.4 1.1 0.1 35 9
Niacin (mg) 1.8 0.9 0.1 0.0 0.3 0.2 0.7 2.1 0.0 0.1 n/a 7.4 3.2 6.1 1.6 25 6
Pantothenic acid (mg) 0.1 0.1 n/a 0.0 0.2 0.2 0.0 0.4 0.0 0.0 n/a 1.2 0.1 0.1 0.8 3 1
Phenylalanine (g) 0.2 0.0 n/a 0.0 0.0 0.0 0.0 0.2 0.0 n/a n/a 1.1 n/a n/a 1.5 3 1
Phosphorus (mg) 33.8 24.3 10.5 0.5 24.2 46.4 34.5 108.8 9.2 3.8 n/a 322.3 53.4 132.7 444.3 1,249 312
Phytosterols n/a 6.7 1.4 0.7 6.1 24.0 n/a n/a n/a 0.4 n/a 0.0 n/a n/a n/a 39 10
Polyunsaturated Fat (g) 0.1 0.6 0.1 0.0 0.1 0.0 0.1 0.5 0.0 0.0 n/a 9.1 0.0 0.5 0.7 12 3
Potassium (mg) 33.4 158.0 37.5 4.2 262.6 233.6 255.0 367.5 24.1 41.7 n/a 574.3 222.0 380.3 1,126.7 3,721 930
Proline (g) 0.4 0.1 n/a 0.0 0.0 0.0 0.1 0.4 0.0 n/a n/a 1.5 n/a n/a 1.2 4 1
Protein (g) 3.2 1.1 0.4 0.0 0.7 1.8 1.5 4.1 0.4 0.2 n/a 32.3 4.7 8.9 28.1 87 22
Retinol (mcg) 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 0.0 0.0 0 0
Riboflavin (mg) 0.2 0.1 0.0 0.0 0.1 0.0 0.1 0.1 0.0 0.0 n/a 0.4 0.1 0.1 0.2 1 0
Saturated Fat (g) 0.0 0.2 0.0 0.0 0.0 0.1 0.0 0.2 0.0 0.0 n/a 25.6 0.5 0.7 0.4 28 7
Selenium (mcg) 10.6 1.7 0.1 0.0 0.4 0.8 0.4 1.0 0.9 0.1 n/a 56.3 2.9 0.0 3.8 79 20
Serine (g) 0.2 0.0 n/a 0.0 0.0 0.0 0.1 0.2 0.0 n/a n/a 1.3 n/a n/a 1.5 3 1
Sodium (mg) 0.6 132.8 3.5 0.1 80.8 6.4 5.3 6.3 1.0 3.7 n/a 1,659.4 1,529.2 1,353.3 3.2 4,785 1,196
Starch n/a n/a n/a n/a 0.0 0.0 n/a n/a n/a n/a n/a n/a n/a n/a n/a 0 0
Stigmasterol n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.2 n/a n/a n/a n/a n/a 0 0
Sucrose n/a 0.1 n/a 0.0 0.1 1.6 n/a 3.0 n/a n/a n/a n/a n/a n/a n/a 5 1
Sugar (g) 0.1 0.6 0.0 0.0 1.8 6.8 3.8 4.7 0.1 0.1 n/a n/a 0.0 1.3 n/a 19 5
Theobromine (mg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 n/a n/a 0.0 0.0 n/a 0 0
Thiamin (mg) 0.2 0.0 0.0 0.0 0.0 0.1 0.1 0.1 0.0 0.0 n/a 1.3 0.0 0.0 0.8 3 1
Threonine (g) 0.1 0.0 n/a 0.0 0.0 0.0 0.1 0.2 0.0 n/a n/a 1.3 n/a n/a 1.2 3 1
Tocopherol, alpha (mg) 0.0 3.1 0.1 0.1 0.3 0.0 0.5 0.1 0.0 0.2 n/a n/a 0.0 0.1 n/a 4 1
Tocopherol, beta (mg) 0.0 0.0 n/a 0.0 0.0 0.0 n/a 0.0 n/a n/a n/a n/a n/a n/a n/a 0 0
Tocopherol, delta (mg) 0.0 0.0 n/a 0.0 0.0 0.0 n/a 0.0 n/a n/a n/a n/a n/a n/a n/a 0 0
Tocopherol, gamma (mg) 0.1 0.3 n/a 0.1 0.0 0.0 n/a 0.2 n/a n/a n/a n/a n/a n/a n/a 1 0
Total Fat (g) 0.3 1.2 0.5 0.0 0.2 0.2 0.2 1.0 0.0 0.0 n/a 71.1 0.9 2.5 1.7 80 20
Trans-monoenoic Fat n/a 0.0 n/a 0.0 n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 0 0
TransFatty acids n/a 0.0 n/a 0.0 n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 0 0
Tryptophan (g) 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a 0.3 n/a n/a 0.3 1 0
Tyrosine (g) 0.1 0.0 n/a 0.0 0.0 0.0 0.0 0.2 0.0 n/a n/a 0.9 n/a n/a 0.8 2 1
Valine (g) 0.1 0.0 n/a 0.0 0.0 0.0 0.1 0.2 0.0 n/a n/a 1.3 n/a n/a 1.5 3 1
Vitamin A, IU (IU) 0.0 2,401.7 26.7 5.7 453.5 3.2 884.3 305.0 0.5 539.8 n/a 0.0 0.0 0.0 19.0 4,639 1,160
Vitamin A, RAE (mcg) 0.0 120.1 1.3 0.3 22.2 0.0 44.3 15.0 0.0 27.0 n/a 0.0 0.0 0.0 0.0 230 58
Vitamin B-12 (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 2.1 0.3 0.4 0.0 3 1
Vitamin B-6 (mg) 0.0 0.2 0.0 0.0 0.1 0.2 0.2 0.2 0.1 0.0 n/a 0.7 0.0 0.0 0.2 2 0
Vitamin C (mg) 0.0 0.1 0.2 0.0 3.1 11.8 181.9 9.0 1.9 2.2 n/a 4.5 0.0 0.0 0.0 215 54
Vitamin D (IU) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a 0.0 0.0 0.0 0 0
Water (g) 3.7 0.9 0.2 0.0 96.4 142.6 65.8 89.7 3.5 7.4 n/a 116.0 401.0 424.3 208.6 1,560 390
Zinc (mg) 0.2 0.3 0.1 0.0 0.1 0.3 0.2 0.9 0.1 0.0 n/a 4.1 0.0 0.4 3.6 10 3

Our nutritional database is not complete and serving size information for many recipes is unknown, which leads to incomplete nutritional data. Thus, we encourage any user to submit corrections or add information to any recipe on the site.

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