Soup, chicken gumbo, canned, condensed
Whole food · Soups, Sauces, and Gravies
Photo: Wikipedia
This is the concentrated base for a classic Creole gumbo, a thick, savory paste of roux, chicken stock, and the 'holy trinity' of onions, celery, and bell peppers. It delivers a deep, earthy flavor with a rich, velvety texture once diluted, offering a quick shortcut to a complex Southern staple. Nutritionally, it's a low-calorie foundation, but its condensed nature means it's a blank canvas for adding proteins and vegetables.
Calorie split: 19% protein · 59% carbs · 23% fat
↓ Full nutrition💚 Why it's loved
People love it for its deep, savory roux flavor and the convenience of having a complex, time-intensive dish ready in minutes. It's a beloved staple for its ability to bring the comforting, communal spirit of a Louisiana kitchen to any table.
⚠️ Watch-outs & how to enjoy it better
The condensed format is often high in sodium, which can be a concern for those monitoring salt intake. To counteract this, dilute with low-sodium broth, add fresh vegetables to stretch the volume, and pair with a lean protein like shrimp or chicken to create a more balanced, satisfying meal.
Key benefits
- Low-calorie base for a hearty meal
- Provides a quick, authentic flavor foundation
- Contains fiber from vegetable base
- Versatile for adding lean proteins
- Shelf-stable convenience
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The word 'gumbo' comes from the West African word for okra, which was traditionally used as a thickener in the dish, a role now often played by the roux or filé powder.
Full nutrition (USDA data · scales with serving)
| Water | 88.0 g |
| Energy | 45.0 kcal |
| Energy | 188 kj |
| Protein | 2.1 g |
| Total lipid (fat) | 1.1 g |
| Ash | 2.1 g |
| Carbohydrate, by difference | 6.7 g |
| Fiber, total dietary | 1.6 g |
| Total Sugars | 1.9 g |
| Calcium, Ca | 19.0 mg |
| Iron, Fe | 0.71 mg |
| Magnesium, Mg | 3.0 mg |
| Phosphorus, P | 20.0 mg |
| Potassium, K | 60.0 mg |
| Sodium, Na | 693 mg |
| Zinc, Zn | 0.30 mg |
| Copper, Cu | 0.10 mg |
| Manganese, Mn | 0.20 mg |
| Selenium, Se | 6.7 ug |
| Vitamin C, total ascorbic acid | 4.0 mg |
| Thiamin | 0.20 mg |
| Riboflavin | 0.30 mg |
| Niacin | 0.53 mg |
| Pantothenic acid | 0.16 mg |
| Vitamin B-6 | 0.05 mg |
| Folate, total | 5.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 5.0 ug |
| Folate, DFE | 5.0 ug |
| Vitamin B-12 | 0.02 ug |
| Vitamin A, RAE | 5.0 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 57.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 2.0 ug |
| Vitamin A, IU | 98.0 iu |
| Lycopene | 1416 ug |
| Lutein + zeaxanthin | 74.0 ug |
| Vitamin E (alpha-tocopherol) | 0.36 mg |
| Vitamin K (phylloquinone) | 5.7 ug |
| Alcohol, ethyl | 0.00 g |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.26 g |
| SFA 14:0 | 0.01 g |
| SFA 16:0 | 0.20 g |
| SFA 18:0 | 0.05 g |
| Fatty acids, total monounsaturated | 0.52 g |
| MUFA 16:1 | 0.05 g |
| MUFA 18:1 | 0.46 g |
| Fatty acids, total polyunsaturated | 0.28 g |
| PUFA 18:2 | 0.25 g |
| PUFA 18:3 | 0.01 g |
| Cholesterol | 3.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.02 g |
| Threonine | 0.07 g |
| Isoleucine | 0.08 g |
| Leucine | 0.13 g |
| Lysine | 0.13 g |
| Methionine | 0.04 g |
| Cystine | 0.01 g |
| Phenylalanine | 0.08 g |
| Tyrosine | 0.06 g |
| Valine | 0.09 g |
| Arginine | 0.10 g |
| Histidine | 0.05 g |
| Alanine | 0.12 g |
| Aspartic acid | 0.18 g |
| Glutamic acid | 0.53 g |
| Glycine | 0.13 g |
| Proline | 0.12 g |
| Serine | 0.07 g |
FAQ
How do I prepare canned condensed chicken gumbo?
Typically, you mix the condensed soup with an equal amount of water or broth, then heat it in a saucepan or microwave. For a richer flavor, use chicken broth instead of water and add extra vegetables or cooked meat.
Is canned chicken gumbo healthy?
It's a low-calorie option, but can be high in sodium. To make it healthier, dilute with low-sodium broth, add fresh vegetables, and serve with a lean protein to create a more balanced meal.
What is the difference between Cajun and Creole gumbo?
Cajun gumbo typically uses a darker roux, no tomatoes, and is often served with rice. Creole gumbo often includes tomatoes, a lighter roux, and may feature seafood. Both are delicious and reflect the rich cultural heritage of Louisiana.
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 0.45 kcal/g · 19% calories from protein · 1.6 g fiber · 1.9 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: 11.55 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.