Gumbo

Gumbo is a hearty, stew-like dish that is a cornerstone of Louisiana Creole and Cajun cuisine. It typically features a flavorful broth thickened with a dark roux, filled with a combination of meat or shellfish (like andouille sausage, chicken, or shrimp), the 'holy trinity' of vegetables (onion, celery, bell pepper), and often served over rice.

🍳 View the full Gumbo recipe →

🍽️ Nutrition at a glance

Gumbo is generally high in fat and protein, with a moderate amount of carbohydrates, primarily from the rice it's served over. It provides a good source of iron and B vitamins from the meat and a variety of vitamins from the vegetables, with a typical serving containing roughly 400-600 calories.

Nutrition breakdown

Calories	280 kcal
Protein	18 g
Carbs	20 g
Fat	14 g
Fiber	3 g
Sugar	3 g
Sodium	950 mg
Iron	3.5 mg
Vitamin A	85 mcg RAE
Vitamin C	12 mg
Calcium	80 mg
Potassium	420 mg
Zinc	2.8 mg
Niacin (B3)	5.2 mg
Vitamin B6	0.4 mg

Per 1 cup (240 g) · estimated, varies by recipe

💡 What's interesting

Culturally, gumbo is a perfect edible metaphor for Louisiana itself, blending West African, French, Spanish, German, Native American, and Caribbean culinary influences into one pot. Nutritionally, its use of a dark roux (cooked flour and fat) is unique, as the browning process creates complex flavors but reduces the flour's thickening power, resulting in a rich but not overly starchy stew.