How many calories are in chicken and sausage gumbo?
A 1-cup (244 g) serving of chicken and sausage gumbo, ladled without rice, is 203 calories. Per 100 g the pot runs 83 calories, which makes it one of the lighter hot dinners you can put in a bowl. The protein is the surprise: 20.8 g in that single cup.
You'd need to walk about 41 minutes to burn the 203 calories in a 1-cup (244 g) serving.
How long does it take to burn off 203 kcal of chicken gumbo?
A 1-cup (244 g) serving is 203 kcal. Enter your weight and the amount you ate to see how long it takes you to burn that off:
lb
| Activity | Time to burn 203 kcal |
|---|---|
| Walking, brisk | 41 min |
| Cycling, moderate | 25 min |
| Swimming, moderate | 29 min |
| Jogging | 24 min |
| Weight training, moderate | 45 min |
Times are for a 155 lb adult at a steady pace; change the weight to see yours. The amount is set to the portion in the text (244 g); change it to what you actually ate. BodyPal works this out from your steps automatically.
On this page
- Chicken and sausage gumbo quick facts
- US servings, from one ounce to a two-cup bowl
- Rice, shrimp, lobster and the canned aisle
- Sodium is the row to watch, not calories
- How does chicken and sausage gumbo compare?
- Most popular chicken and sausage gumbo brands
- FAQ
Chicken and sausage gumbo quick facts
The record behind every number on this page is FNDDS 2706879, "Gumbo, no rice", from the 2021-2023 survey files. That is the version most people are actually holding: chicken, sausage, the trinity of onion, celery and bell pepper, a dark roux, and no scoop of white rice underneath. A cup of it weighs 244 g.
Gumbo with rice is a separate USDA record, not a variation on this one, and the canned soups on the shelf are a third thing again — thinner liquid, much less meat. Those get their own sections below rather than being blended into an average. The difference is the preparation, not the source.
| Nutrient | Per 100 g | Per 1 cup (244 g) | % Daily Value |
|---|---|---|---|
| Calories | 83 | 203 | — |
| Total fat | 3.68 g | 9.0 g | 12% |
| Saturated fat | 0.82 g | 2.0 g | 10% |
| Carbohydrate | 4.03 g | 9.8 g | 4% |
| Dietary fiber | 0.9 g | 2.2 g | 8% |
| Total sugars | 1.83 g | 4.5 g | — |
| Protein | 8.54 g | 20.8 g | 42% |
| Sodium | 433 mg | 1057 mg | 46% |
% Daily Value is based on a 2,000-calorie diet.
Verified nutrition data
Numbers on this page come from USDA FoodData Central, the U.S. Department of Agriculture’s food composition database, and from manufacturer labels where a branded product is named. Last verified September 2026. How we verify our data →
Two rows you would see on a can are missing here. USDA does not publish added sugars or trans fat for this FNDDS record, so neither is listed rather than guessed at. Cholesterol and potassium are published: a cup carries 81 mg of cholesterol, 27% of the Daily Value, and 454 mg of potassium, about 10%.
US servings, from one ounce to a two-cup bowl
| Serving | Weight | Calories |
|---|---|---|
| 1 oz | 28 g | 23 kcal |
| 1/2 cup | 122 g | 101 kcal |
| 1 cup | 244 g | 203 kcal |
| 1 1/2 cups | 366 g | 304 kcal |
| 2 cups | 488 g | 405 kcal |
| Per 100 g | 100 g | 83 kcal |
The 1-cup, 244 g line is the USDA household measure, and it is the one to log if you ladled a normal bowl. The 1 1/2- and 2-cup lines are our own arithmetic from the USDA 100 g figure, not USDA servings — but they matter, because a restaurant or church-supper bowl of gumbo is rarely a polite single cup. Two cups of it, 405 calories, is a full dinner.
One ounce is here for a reason too. Gumbo is a dish people taste from the pot repeatedly while it simmers, and at 23 calories an ounce those tastes are cheap in calories. They are not cheap in sodium: an ounce carries 121 mg, our own scaling from the 433 mg per 100 g figure.
Rice, shrimp, lobster and the canned aisle
| Version | Per 100 g | Typical serving | Calories |
|---|---|---|---|
| Gumbo, no rice (main record) | 83 kcal | 1 cup (244 g) | 203 kcal |
| Gumbo with rice | 89 kcal | 1 cup (244 g) | 217 kcal |
| Shrimp gumbo | 61 kcal | 1 cup (244 g) | 149 kcal |
| Lobster gumbo | 59 kcal | 1 cup (244 g) | 144 kcal |
| Canned chicken gumbo soup, condensed | 45 kcal | 1/2 cup (126 g) | 57 kcal |
| Canned chicken gumbo soup, prepared with water | 23 kcal | 1 cup (244 g) | 56 kcal |
| Campbell's Chunky chicken sausage gumbo bowl | 77 kcal | 1 container (440 g) | 339 kcal |
Rice costs less than you think, and more than you think. A cup with rice is 217 calories against 203 without — 14 calories, which is nothing. The carbohydrate is the real move: 16.0 g a cup instead of 9.8 g. Rice displaces broth rather than piling on top of it, so the calorie gap stays small while the macros shift.
Seafood versions are lighter, but not by magic. Shrimp gumbo is 149 calories a cup and lobster gumbo 144, both well under the chicken and sausage version. The sausage is doing that: it is the fattiest thing in the pot, and swapping it for shellfish takes the fat from 3.68 g per 100 g down to 1.89 g and 1.78 g.
Canned is a different food. Condensed chicken gumbo soup is 45 calories per 100 g and prepared with an equal volume of water only 23, so a full cup lands at 56 calories. That sounds like a win until you look at what is in it: 1.08 g of protein per 100 g in the diluted soup, against 8.54 g in the real pot. You are buying broth. Store brands sit between the two extremes — the Campbell's Reserve chicken and andouille version is 65 calories per 100 g, and most shelf-stable gumbo soups from Progresso, Ahold and Chef's Cupboard fall between 45 and 57 calories per 100 g, which is closer to soup than to supper.
Sodium is the row to watch, not calories
Here is the thing nobody puts in the headline. A cup of gumbo is 10% of a 2,000-calorie day but 46% of the sodium — 1,057 mg against the 2,300 mg Daily Value published by the FDA. That is just under half a teaspoon of table salt in one bowl. Serve yourself two cups, the way most people actually eat gumbo, and you are at 2,114 mg before the cornbread.
The CDC notes that most Americans already take in more sodium than recommended, largely from prepared and restaurant foods rather than the shaker. Gumbo is a textbook example: sausage, broth and roux each bring salt, and the dish tastes correct only when all three are seasoned. Canned versions are worse per gram, at 693 mg per 100 g for the condensed soup. If you are watching sodium, the one-cup portion with a plain side is the better play than a big bowl on its own.
The protein row goes the other way and is genuinely excellent. Twenty-point-eight grams for 203 calories is 42% of the Daily Value from a dish that most people file under "comfort food", and MyPlate counts mixed dishes like this toward the protein group. Saturated fat stays modest too — 2.0 g a cup, 10% of the Daily Value — which is not what you would predict from a bowl with three sausages floating in it.
How does chicken and sausage gumbo compare?
| Dish | Per 100 g | US serving | Calories |
|---|---|---|---|
| Chicken and sausage gumbo, no rice | 83 kcal | 1 cup (244 g) | 203 kcal |
| Gumbo with rice | 89 kcal | 1 cup (244 g) | 217 kcal |
| Shrimp gumbo | 61 kcal | 1 cup (244 g) | 149 kcal |
| Canned chicken gumbo soup, prepared with water | 23 kcal | 1 cup (244 g) | 56 kcal |
Our take: for a filling dinner, the chicken and sausage version without rice is the pick — it is the highest-protein bowl on this table, 8.54 g per 100 g against 1.08 g for the diluted canned soup, and it still costs only 203 calories a cup. For a lighter lunch, shrimp gumbo saves 54 calories a cup and cuts the fat roughly in half. Canned gumbo soup is the cheapest line here at 56 calories, but at 1.08 g of protein per 100 g it will not hold you until dinner. Whichever you ladle, the sodium is the number to budget around, not the calories.
Most popular chicken and sausage gumbo brands in the United States
Ranked by how widely each product appears among foods sold in the United States, from the BodyPal food database of over 3.3 million products. Calories are the figures printed on each Nutrition Facts label, checked against USDA FoodData Central.
| Product | Calories (per 100 g) |
|---|---|
| Campbell's Reserve Chicken & Andouille Sausage Gumbo | 65 cal |
| Ahold Chicken & Chorizo Sausage Gumbo Soup | 57 cal |
| Chef's Cupboard Grilled Chicken & Sausage Gumbo Chunky Soup | 52 cal |
| Kaskey's Chunky Grilled Chicken & Sausage Gumbo Soup | 49 cal |
| Progresso Traditional Chicken & Sausage Gumbo Soup | 45 cal |
| Campbell's Chunky Chicken Sausage Gumbo bowl | 77 cal |
Brand popularity: BodyPal food database. Nutrition: manufacturer labels / USDA FoodData Central.
Chicken and sausage gumbo FAQs
How many calories are in a bowl of chicken and sausage gumbo?
A restaurant-style bowl usually holds about two cups, 488 g, which comes to 405 calories using the USDA figure of 83 calories per 100 g for gumbo without rice. A single cup, the portion most people log, is 203 calories with 20.8 g of protein.
How many calories in 1 cup of gumbo?
One cup of gumbo without rice weighs 244 g and carries 203 calories. That same cup brings 20.8 g of protein, 9.8 g of carbohydrate, 9.0 g of fat and 1,057 mg of sodium. Ladle it over rice and the cup climbs to 217 calories.
Does gumbo with rice have more calories?
Yes, but less than most people expect: 217 calories a cup with rice against 203 without, a gap of 14. The bigger shift is carbohydrate, which goes from 9.8 g to 16.0 g per cup, because the rice displaces broth instead of sitting on top of a full portion.
How much protein is in chicken and sausage gumbo?
One cup delivers 20.8 g of protein, 42% of the Daily Value, for only 203 calories. That is the strongest number on the label. Shrimp gumbo gives 6.52 g per 100 g against 8.54 g here, and canned chicken gumbo soup prepared with water only 1.08 g.
Is chicken and sausage gumbo high in sodium?
Yes — one cup carries 1,057 mg of sodium, 46% of the 2,300 mg Daily Value, from a dish supplying just 10% of a day's calories. Two cups would put you at 2,114 mg. Condensed canned chicken gumbo soup is denser still, at 693 mg per 100 g.
Is gumbo good for weight loss?
At 83 calories per 100 g with 8.54 g of protein, gumbo without rice is one of the lighter hot meals you can log, and a cup is 203 calories. The catch is sodium at 1,057 mg a cup, so if you are watching salt, keep the rest of the day light.
How many calories in canned chicken gumbo soup?
One cup of canned chicken gumbo soup prepared with an equal volume of water is 56 calories, at 23 per 100 g. Condensed straight from the can runs 45 calories per 100 g, so half a cup is 57. Both hold far less meat than a real gumbo pot.
How many carbs are in gumbo without rice?
A cup of gumbo without rice has 9.8 g of carbohydrate, 4% of the Daily Value, of which 2.2 g is fiber and 4.5 g total sugars. The carbohydrate comes from the vegetables and the roux, not from a starch side. Add rice and the cup reaches 16.0 g.
Similar foods
- Pomegranate — 72 cal for 1/2 cup arils
- Clam Chowder — 237 cal per cup
- Chinese Chicken and Broccoli — 206 cal per cup
- Ceviche — 158 cal per cup
- Pork And Beans — 273 cal per cup
- Turkey deli meat — 89 cal for 3 slices
Count it without the math
Point the camera at the bowl and BodyPal counts the gumbo for you, sausage and all.
