How many calories are in chicken gumbo?
A 1-cup serving of canned chicken gumbo prepared with water carries 56 calories, and the soup runs 23 calories per 100 g — one of the lightest things you can eat with a spoon. The catch sits two rows down the label: that same cup brings 954 mg of sodium.
You'd need to walk about 11 minutes to burn the 56 calories in a 1-cup (244 g) serving.
How long does it take to burn off chicken gumbo?
A 1-cup (244 g) serving is 56 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 56 kcal |
|---|---|
| Walking, brisk | 11 min |
| Cycling, moderate | 7 min |
| Swimming, moderate | 8 min |
| Jogging | 7 min |
| Weight training, moderate | 12 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 gumbo quick facts
- US servings, from a half cup to the whole can
- Condensed, canned and the store-bought Creole bowl
- Sodium is the row that matters
- How does chicken gumbo compare?
- Most popular chicken gumbo brands
- FAQ
Chicken gumbo quick facts
The numbers below come from the USDA record for chicken gumbo soup, canned, prepared with equal volume water (SR Legacy 172908). That is the version that ends up in a bowl: the can emptied into a pot, refilled with water, heated. The condensed record is the same soup at twice the concentration, and nobody eats it straight from the can, so it belongs in the variants section rather than at the top of this page.
One thing to know before you read the table. This is soup gumbo, thin enough to drink, not the thick roux-and-rice gumbo from a Louisiana kitchen. A restaurant or homemade bowl built on a dark roux, andouille and a scoop of rice lands several times higher per gram, and the store-bought versions further down show how far the gap runs.
| Nutrient | Per 100 g | Per 1 cup (244 g) | % Daily Value |
|---|---|---|---|
| Calories | 23 | 56 | — |
| Total fat | 0.59 g | 1.4 g | 2% |
| Saturated fat | 0.13 g | 0.3 g | 2% |
| Carbohydrate | 3.43 g | 8.4 g | 3% |
| Dietary fiber | 0.8 g | 2.0 g | 7% |
| Total sugars | 1.02 g | 2.5 g | — |
| Protein | 1.08 g | 2.6 g | 5% |
| Sodium | 391 mg | 954 mg | 41% |
% 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 supermarket label are missing here: added sugars and trans fat. USDA does not publish either value for this record, so rather than guess, we left them out. Cholesterol is low at 5 mg a cup (2% DV), and potassium comes in at 76 mg, about 2% of the 4,700 mg Daily Value — this is a broth, not a vegetable dish.
The percentages follow the FDA's Daily Values for the Nutrition Facts label. Notice how lopsided the row heights are: everything sits at 2–7% except sodium, which alone eats 41% of a day.
US servings, from a half cup to the whole can
| Serving | Weight | Calories |
|---|---|---|
| 1 oz | 28 g | 7 kcal |
| 1/2 cup | 122 g | 28 kcal |
| 1 cup | 244 g | 56 kcal |
| 1 bowl, about 1.5 cups | 366 g | 84 kcal |
| 1 can (10.75 oz), prepared with water | 593 g | 136 kcal |
| Per 100 g | 100 g | 23 kcal |
The 1-cup, 244 g line is the USDA household measure and the number to log if you ladled a normal serving. The half cup, the ounce and the 1.5-cup bowl are our own arithmetic scaled from the USDA 100 g figure, not USDA servings — gumbo is poured, not portioned, so a "bowl" is whatever your bowl holds.
The whole-can line is the one people get wrong. A 10.75 oz condensed can plus a can of water gives you roughly 593 g of finished soup, 136 calories, and about two and a half cups. Eat the entire pot and you are still under 150 calories. That is genuinely unusual for a full meal's worth of volume, and it is the reason gumbo soup shows up so often in people's lunch logs.
Condensed, canned and the store-bought Creole bowl
Gumbo is one word covering very different foods. Here is the spread, each line from its own USDA record.
| Version | Per 100 g | Typical serving | Calories |
|---|---|---|---|
| Canned, prepared with water | 23 kcal | 1 cup (244 g) | 56 kcal |
| Canned condensed, undiluted | 45 kcal | 1/2 cup (126 g) | 57 kcal |
| Whole can, prepared with water | 23 kcal | 1 can (593 g) | 136 kcal |
| Reduced-sodium canned gumbo | 32 kcal | 1 cup (249 g) | 80 kcal |
| Gumbo with sausage and rice | 106 kcal | 1 bowl (340 g) | 360 kcal |
| Store-bought Creole bowl | 109 kcal | 1 bowl (340 g) | 371 kcal |
The condensed record is the same soup with half the water taken out: 45 calories per 100 g against 23. If you measure straight from the can, you are counting a concentrate, and the label serving is half a cup of that concentrate, not half a cup of soup. The whole condensed can is 137 calories of gumbo either way — the water you add changes the volume, not the calories.
Brands sit in two camps. Campbell's condensed chicken gumbo runs 56 calories per 100 g of concentrate, which works out to roughly 67 calories for the half-cup label serving by our own arithmetic from the per-100 g figure. Progresso's reduced-sodium Creole-style gumbo is thinner still at 32 calories per 100 g, or 80 for its 1-cup (249 g) serving.
Then there is the refrigerated or frozen Creole bowl, and it is a different food entirely. Mama Pat's Creole-style chicken gumbo is 109 calories per 100 g and 371 for a 340 g bowl; Zatarain's sausage and chicken gumbo with rice is 106 per 100 g and 360 a bowl. Compare that with 84 calories for a 366 g bowl of the canned soup. Same name, more than four times the calories, because the rice, the sausage and the roux are all doing work the canned soup never does.
Sodium is the row that matters
This is the point of the page. One cup of canned chicken gumbo is 56 calories and 954 mg of sodium — 41% of the 2,300 mg Daily Value from a serving that would barely register on a calorie budget. Two cups puts you past 80% of a day before anything else on the plate.
In salt terms, 954 mg of sodium is a little under half a teaspoon of table salt in a single cup of soup. The CDC notes that most sodium in the American diet comes from packaged and restaurant foods rather than the shaker, and canned soup is a textbook example of exactly that.
If you are watching sodium, the reduced-sodium canned versions are the straightforward swap, and diluting condensed soup with a little more water than the can calls for thins the sodium along with everything else. If you are watching calories only, gumbo is close to a free lunch.
Protein is the other row worth a glance, and not in a good way. At 2.6 g a cup, gumbo covers 5% of the Daily Value — this is chicken-flavored broth, not a protein food in any meaningful sense. Pair it with something that carries protein and the meal works; eat it alone and you will be hungry in an hour.
How does chicken gumbo compare?
| Soup | Per 100 g | US serving | Calories |
|---|---|---|---|
| Chicken gumbo, prepared | 23 kcal | 1 cup, 244 g | 56 kcal |
| Black bean soup, prepared | 46 kcal | 1 cup, 245 g | 113 kcal |
| Cream of onion soup, prepared | 44 kcal | 1 cup, 245 g | 108 kcal |
| Campbell's chicken noodle, condensed | 47 kcal | 1/2 cup condensed, 126 g | 59 kcal |
Our take: chicken gumbo is the lightest of the four per gram, and it is not close — black bean soup is exactly double at 46 calories per 100 g, and a cup of it doubles the cup of gumbo too, 113 against 56. For weight loss, gumbo wins on volume for calories; you can fill a bowl and spend almost nothing. For staying full, black bean soup is the better pick, because 2.4 g of protein and nearly 8 g of carbohydrate per 100 g actually do something. Read the chicken noodle line carefully: 47 calories per 100 g looks heavier than gumbo, but that figure is for condensed soup, so per finished cup the two land in the same neighborhood.
Most popular chicken 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 Condensed Chicken Gumbo Soup | 56 cal |
| Progresso Reduced Sodium Creole-Style Chicken Gumbo Soup | 32 cal |
| Zatarain's Sausage & Chicken Gumbo | 106 cal |
| Mama Pat's Creole Style Chicken Gumbo | 109 cal |
Brand popularity: BodyPal food database. Nutrition: manufacturer labels / USDA FoodData Central.
Chicken gumbo FAQs
How many calories are in a bowl of chicken gumbo?
About 84 calories for a 1.5-cup bowl (366 g) of canned gumbo prepared with water, scaled from the USDA figure of 23 calories per 100 g. A store-bought Creole gumbo bowl is a different food: 340 g of it runs 371 calories, because of the roux, sausage and rice.
How many calories in a cup of chicken gumbo soup?
56 calories in a 1-cup (244 g) serving of canned chicken gumbo prepared with equal volume water, the USDA household measure. That cup also carries 8.4 g of carbohydrate, 2.6 g of protein, 1.4 g of fat and 954 mg of sodium. The calories are trivial; the sodium is not.
How many calories in Campbell's chicken gumbo soup?
Campbell's condensed chicken gumbo is 56 calories per 100 g of concentrate, which comes to roughly 67 calories for the half-cup label serving by our own arithmetic from that per-100 g figure. Diluted with a can of water, that half cup becomes a full cup at the same 67 calories, just above the generic canned record's 56.
How much sodium is in chicken gumbo?
954 mg of sodium in a 1-cup (244 g) serving, which is 41% of the 2,300 mg Daily Value, or 391 mg per 100 g. That is a little under half a teaspoon of table salt in one cup. Reduced-sodium canned gumbo is the easy swap if this row concerns you.
How many carbs are in chicken gumbo?
8.4 g of carbohydrate in a 1-cup (244 g) serving, 3% of the Daily Value, with 2.0 g of that as fiber and 2.5 g as total sugars. Per 100 g the soup holds 3.43 g. Add rice and the picture changes completely: a rice-based gumbo bowl runs 106 calories per 100 g.
Does chicken gumbo have a lot of protein?
Not really: a 1-cup serving gives 2.6 g of protein, 5% of the Daily Value, and just 1.08 g per 100 g. Despite the name, canned chicken gumbo is mostly seasoned broth with vegetables. Serve it alongside chicken, shrimp or beans if you want the meal to hold you.
Does rice change the calories in gumbo?
Enormously: canned chicken gumbo soup is 23 calories per 100 g, while a store-bought sausage and chicken gumbo with rice is 106 per 100 g and 360 calories for a 340 g bowl. That is more than four times the calories of the canned soup, whose 366 g bowl comes to 84.
Is chicken gumbo good for weight loss?
Canned chicken gumbo is one of the lightest hot foods you can log: 56 calories a cup, 136 for a whole prepared can. The trade-off is 954 mg of sodium a cup and only 2.6 g of protein, so it works best as a low-calorie starter next to something with real protein.
Similar foods
- Tom yum soup — 191 cal per bowl
- Clementine — 35 cal per clementine
- Ceviche — 158 cal per cup
- Pomegranate — 72 cal for 1/2 cup arils
- Clam Chowder — 237 cal per cup
- Chinese Chicken and Broccoli — 206 cal per cup
Count it without the math
Point the camera at the bowl and BodyPal counts the gumbo for you, rice or no rice.
