How many calories are in gumbo?
A 1-cup serving of gumbo weighs 244 g and carries 203 calories, or 83 calories per 100 g. That is the stew itself: meat, vegetables and a dark roux base, with no rice under it. Ladle two cups into a real soup bowl and you are at 405.
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 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
- Gumbo quick facts
- US servings, from one ounce to a two-cup bowl
- With rice, with shrimp, and out of a can
- Sodium is the row to watch
- How does gumbo compare?
- Most popular gumbo brands
- Gumbo FAQs
Gumbo quick facts
The record used here is FNDDS 2706879, "Gumbo, no rice". It describes gumbo as it reaches the table in a Louisiana kitchen or a lunch counter: a thick, meaty stew that has already been cooked down, not a concentrate and not a thin canned soup. When someone measures out a cup and wants a number, this is the food in their hand.
Rice is the reason there are two records instead of one. USDA keeps the stew and the rice-under-the-stew as separate entries, so the numbers below cover the gumbo only. If a scoop of white rice is sitting in the middle of your bowl, add it separately or use the with-rice figures further down.
| 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% |
| Cholesterol | 33 mg | 81 mg | 27% |
| Potassium | 186 mg | 454 mg | 10% |
% 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 label rows are missing on purpose. FNDDS does not report added sugars or trans fat for mixed dishes like this one, so there is nothing honest to print in those cells. The 4.5 g of total sugars in a cup come mostly from the onion, bell pepper, celery and tomato in the pot, and total sugars carry no Daily Value under the FDA's label rules.
US servings, from one ounce to a two-cup bowl
| Serving | Weight | Calories |
|---|---|---|
| 1 oz | 28 g | 24 kcal |
| 1/2 cup | 122 g | 101 kcal |
| 1 cup | 244 g | 203 kcal |
| 1 1/2 cups | 366 g | 304 kcal |
| 1 bowl, 2 cups | 488 g | 405 kcal |
| Per 100 g | 100 g | 83 kcal |
The 1-cup line is the USDA household measure, and 244 g is USDA's own weight for it. Everything else in that table is our own arithmetic from the USDA 100 g figure rather than a separate USDA serving, which matters most at the bottom of the list: the two-cup bowl is not a listed portion anywhere, it is simply what a wide restaurant bowl holds.
That gap between a cup and a bowl is where gumbo trips people up. A cup of gumbo is a starter. A bowl with a scoop of rice is dinner, and the two are logged with the same word. If you serve yourself with a ladle, most kitchen ladles run 4 to 6 oz, so two ladles land near a cup and 203 calories, four near a bowl and 405.
One ounce, 24 calories, is worth knowing for a different reason: it is the unit you need when a to-go container gets weighed instead of measured. Gumbo is dense and wet, so volume and weight track each other closely here, which is not true of a salad or a bowl of popcorn.
With rice, with shrimp, and out of a can
| Version | Per 100 g | Typical serving | Calories |
|---|---|---|---|
| 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 |
| Lobster gumbo | 59 kcal | 1 cup (244 g) | 144 kcal |
| Chicken gumbo soup, canned, condensed | 45 kcal | 1/2 cup (126 g) | 57 kcal |
| Chicken gumbo soup, prepared with water | 23 kcal | 1 cup (244 g) | 56 kcal |
Rice is the surprise. Every calorie guide treats it as the thing that wrecks a bowl of gumbo, and the USDA records say otherwise: 89 calories per 100 g with rice against 83 without, which is 217 a cup against 203. Fourteen calories. What the rice really changes is the carbohydrate column, from 4.03 g per 100 g to 6.55 g, a jump of more than half, while protein slips from 8.54 g to 8.16 g. If you are counting carbs rather than calories, the rice matters. If you are counting calories, the meat and the roux already decided the number.
Shrimp and lobster versions are the light end. Shrimp gumbo runs 61 calories per 100 g and 149 a cup, lobster 59 and 144, both well under the general record, because shellfish carries far less fat than andouille sausage or dark chicken meat. Lobster gumbo is the lightest of the four stews here.
The canned aisle is a different food wearing the same name. Condensed chicken gumbo soup is 45 calories per 100 g in the can, but nobody eats it that way; prepared with an equal volume of water it drops to 23 calories per 100 g and 56 a cup, with 1.08 g of protein instead of 8.54 g. Ready-to-serve brands sit in between: Campbell's Chicken & Andouille Sausage Gumbo is 65 calories per 100 g and 159 for its 1-cup (245 g) label serving, and Progresso Traditional Chicken & Sausage Gumbo is about 45 per 100 g and 112 a cup. Cheaper on calories, thinner on the spoon.
Sodium is the row to watch
Gumbo's calorie count is modest. Its sodium is not. One cup delivers 1,057 mg, which is 46% of the FDA's 2,300 mg Daily Value, or a little under half a teaspoon of table salt. Fill a bowl with two cups and you are at roughly 2,113 mg by our own arithmetic from the USDA 100 g figure, 92% of the day, before the cornbread or the hot sauce.
Canned versions are no escape. Condensed chicken gumbo soup carries 693 mg of sodium per 100 g in the can, and even after dilution it is 391 mg per 100 g, which is close to the stew's 433 mg despite having a quarter of the calories. That is a lot of salt per calorie. The Dietary Guidelines for Americans put soups and mixed dishes among the biggest sodium sources in the US diet, and gumbo is a textbook example of why.
The other side of the ledger is genuinely good. That same cup carries 20.8 g of protein for 203 calories, 42% of the Daily Value for about a tenth of a 2,000-calorie day, which works out near 10 g of protein per 100 calories by our arithmetic. Very few soups or stews do that. Add 2.2 g of fiber, 454 mg of potassium and a pile of vegetables from the trinity base, and gumbo lines up well with what MyPlate asks a main dish to do. If you are watching sodium, the fix is portion size or a homemade pot with a lighter hand on the salt, not swapping to the can.
How does gumbo compare?
| Dish | Per 100 g | US serving | Calories |
|---|---|---|---|
| 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 |
| Chicken gumbo soup, canned, prepared with water | 23 kcal | 1 cup, 244 g | 56 kcal |
Our take: for weight loss, shrimp gumbo at 149 a cup is the pick, because it cuts a quarter of the calories and almost half the fat, 1.89 g per 100 g against 3.68 g, though the protein falls with them, from 8.54 g to 6.52 g per 100 g. For a meal that actually holds you until evening, take the standard stew with rice at 217 and stop at one cup rather than two, since the rice costs 14 calories and buys you the texture that makes a single serving feel like dinner. The canned soup at 56 a cup is not a lighter gumbo, it is a different food with an eighth of the protein, and it will leave you hungry at 3 p.m. Whichever you pick, sodium decides the portion size, not calories.
Most popular 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 Chicken & Andouille Sausage Gumbo | 65 cal |
| Ahold Chicken & Chorizo Sausage Gumbo Soup | 57 cal |
| Chef's Cupboard Grilled Chicken & Sausage Gumbo | 52 cal |
| Kaskey's Chunky Grilled Chicken & Sausage Gumbo | 49 cal |
| Progresso Traditional Chicken & Sausage Gumbo | 45 cal |
| Blount Fine Foods Gumbo with Sausage, Chicken & Shrimp | 65 cal |
Brand popularity: BodyPal food database. Nutrition: manufacturer labels / USDA FoodData Central.
Gumbo FAQs
How many calories are in a bowl of gumbo?
A two-cup bowl of gumbo is about 405 calories. USDA measures gumbo by the cup at 203 calories for 244 g, and a restaurant or home soup bowl usually holds two of those. The doubling is our own arithmetic from the USDA cup, not a separate USDA serving.
How many calories in a cup of gumbo?
One cup of gumbo, 244 g, is 203 calories. That is the USDA household measure for the FNDDS record Gumbo, no rice, which runs 83 calories per 100 g. Half a cup is 101. The figure covers the stew only, so rice served under it is counted separately.
How many calories does gumbo with rice add?
Gumbo with rice is 89 calories per 100 g against 83 without, so a cup goes from 203 to 217 calories. That is 14 calories. The bigger change is carbohydrate, which climbs from 4.03 g per 100 g to 6.55 g, while protein slips slightly from 8.54 g to 8.16 g.
How much protein is in gumbo?
A cup of gumbo carries 20.8 g of protein, 42% of the Daily Value, for 203 calories. That is roughly 10 g of protein per 100 calories by our own arithmetic from the USDA figures. Shrimp gumbo is lower in absolute terms, at 6.52 g of protein per 100 g.
How much sodium is in gumbo?
One cup of gumbo has 1,057 mg of sodium, 46% of the 2,300 mg Daily Value, or a little under half a teaspoon of table salt. A two-cup bowl reaches about 2,113 mg by our arithmetic, 92% of a day. Canned condensed chicken gumbo is 693 mg per 100 g.
Is shrimp gumbo lower in calories than chicken gumbo?
Shrimp gumbo is 61 calories per 100 g, or 149 a cup, against 83 and 203 for the general gumbo record that covers chicken and sausage versions. USDA gives shrimp and lobster their own FNDDS entries but publishes no separate chicken gumbo stew record. Lobster is lightest at 59.
Is canned gumbo soup the same as homemade gumbo?
No - canned chicken gumbo soup prepared with water is 23 calories per 100 g, 56 a cup, with 1.08 g of protein. Stewed gumbo is 83 per 100 g with 8.54 g of protein. The canned version is a thin soup; the stew is a main course with meat in it.
Is gumbo healthy?
One cup gives 20.8 g of protein and 2.2 g of fiber for 203 calories, which is a strong trade. Sodium is the catch at 1,057 mg, 46% of the Daily Value. If you are watching sodium, a half-cup portion or a homemade pot with less salt is the better pick.
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, rice or no rice.
