Shrimp gumbo
Common food
Photo: Wikipedia
Shrimp gumbo is a rich, aromatic stew from Louisiana, combining a deep, savory roux with the sweet, briny flavor of shrimp and the earthy notes of the 'holy trinity' of vegetables. Its texture is hearty and complex, with tender shrimp, soft vegetables, and a silky broth, often served over rice. Nutritionally, it's a lean, protein-rich meal with a surprisingly low calorie count per 100g, especially when prepared with a moderate roux.
Calorie split: 42% protein · 30% carbs · 28% fat
↓ Full nutrition💚 Why it's loved
People love gumbo for its deep, layered flavors—a perfect balance of savory, spicy, and earthy—and its comforting, communal nature as a staple of Creole and Cajun culture. It's a versatile dish that can be adapted with different proteins and vegetables, making it a beloved centerpiece for gatherings.
⚠️ Watch-outs & how to enjoy it better
The high sodium content from stock, seasoning, and roux can be a concern for those monitoring blood pressure, and shrimp is a common allergen. To counteract, use low-sodium broth, limit added salt, and ensure the dish is thoroughly cooked to reduce allergen risk; pairing with a side of steamed greens can also help balance the meal.
Key benefits
- Excellent source of lean protein from shrimp for muscle maintenance.
- Low in fat and calories, making it a nutrient-dense meal option.
- Contains fiber from okra and vegetables, aiding digestion.
- Rich in minerals like selenium and zinc from shellfish.
- Provides complex carbs and B vitamins from the roux and vegetables.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The word 'gumbo' comes from the West African word 'ki ngombo,' meaning okra, which was used as a thickener in the original African-inspired stews that evolved into the dish we know today.
Full nutrition (USDA data · scales with serving)
| Water | 85.3 g |
| Energy | 61.0 kcal |
| Protein | 6.5 g |
| Total lipid (fat) | 1.9 g |
| Carbohydrate, by difference | 4.6 g |
| Fiber, total dietary | 0.90 g |
| Total Sugars | 1.8 g |
| Calcium, Ca | 67.0 mg |
| Iron, Fe | 1.1 mg |
| Magnesium, Mg | 20.0 mg |
| Phosphorus, P | 73.0 mg |
| Potassium, K | 194 mg |
| Sodium, Na | 377 mg |
| Zinc, Zn | 0.67 mg |
| Copper, Cu | 0.15 mg |
| Selenium, Se | 11.8 ug |
| Vitamin C, total ascorbic acid | 4.5 mg |
| Thiamin | 0.03 mg |
| Riboflavin | 0.06 mg |
| Niacin | 1.3 mg |
| Vitamin B-6 | 0.05 mg |
| Folate, total | 21.0 ug |
| Folic acid | 1.0 ug |
| Folate, food | 20.0 ug |
| Folate, DFE | 22.0 ug |
| Choline, total | 29.2 mg |
| Vitamin B-12 | 0.20 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 19.0 ug |
| Retinol | 11.0 ug |
| Carotene, beta | 94.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 4159 ug |
| Lutein + zeaxanthin | 66.0 ug |
| Vitamin E (alpha-tocopherol) | 0.76 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 8.7 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.78 g |
| SFA 4:0 | 0.03 g |
| SFA 6:0 | 0.02 g |
| SFA 8:0 | 0.01 g |
| SFA 10:0 | 0.03 g |
| SFA 12:0 | 0.03 g |
| SFA 14:0 | 0.11 g |
| SFA 16:0 | 0.38 g |
| SFA 18:0 | 0.14 g |
| Fatty acids, total monounsaturated | 0.34 g |
| MUFA 16:1 | 0.03 g |
| MUFA 18:1 | 0.28 g |
| MUFA 20:1 | 0.01 g |
| MUFA 22:1 | 0.01 g |
| Fatty acids, total polyunsaturated | 0.35 g |
| PUFA 18:2 | 0.07 g |
| PUFA 18:3 | 0.01 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.02 g |
| PUFA 20:5 n-3 (EPA) | 0.12 g |
| PUFA 22:5 n-3 (DPA) | 0.02 g |
| PUFA 22:6 n-3 (DHA) | 0.11 g |
| Cholesterol | 62.0 mg |
FAQ
Is shrimp gumbo healthy?
Yes, it's a nutrient-dense, low-calorie dish rich in protein and vegetables, but watch the sodium content and portion size, especially if you have dietary restrictions.
Can I make gumbo without roux?
Yes, you can use a lighter roux or thicken with okra or filé powder, though the roux is traditional and adds depth of flavor.
What's the difference between Creole and Cajun gumbo?
Creole gumbo often includes tomatoes and a wider variety of ingredients, while Cajun gumbo is typically darker, with a more pronounced roux and fewer tomatoes.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 0.61 kcal/g · 43% calories from protein · 0.9 g fiber · 1.8 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 1.94 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.