Shrimp and Okra Gumbo Nutrition

Nutrition Facts

Servings Size 1 serving

Servings Per Recipe 4

Amount Per Serving

Calories 341

Calories from fat 146

% Daily Value*

Total Fat 16.2 g

25%

Saturated Fat 3.9 g

20%

Trans Fat 0.1 g

Cholesterol 160.7 mg

54%

Sodium 818.0 mg

34%

Total Carbohydrate 24.6 g

Dietary Fiber 6.0 g

24%

Sugars 8.6 g

Protein 27.8 g

Vitamin A 25%

Vitamin C 114%

•

Calcium 20%

Iron 23%

•

* Percent Daily Values are based on a 2,000 calorie diet

† Data are based on information from the USDA National Nutrient Database for Standard Reference Release 25 and are only estimates

Nutrition Facts

4 servings per recipe

Servings size 1 serving

Amount Per Serving

Calories

341

% Daily Value*

Total Fat 16.2 g

25%

Saturated Fat 3.9 g

20%

Trans Fat 0.1 g

Cholesterol 160.7 mg

54%

Sodium 818.0 mg

34%

Total Carbohydrate 24.6 g

Dietary Fiber 6.0 g

24%

Total Sugars 8.6 g

Includes ?g Added Sugars

Protein 27.8 g

Vitamins D 8mcg

Calcium 202mg

20%

Iron 4mg

23%

Potassium 1,094mg

31%

Vitamin A 1,268mcg

25%

Vitamin C 69mg

114%

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

† Data are based on information from the USDA National Nutrient Database for Standard Reference Release 25 and are only estimates

Ingredient	Grams per Serving	Water (g)	Energy (kcal)	Energy (kJ)	Protein (g)	Adjusted Protein (g)	Total lipid (fat) (g)	Ash (g)	Carbohydrate, by difference (g)	Fiber, total dietary (g)	Sugars, total (g)	Sucrose (g)	Glucose (dextrose) (g)	Fructose (g)	Lactose (g)	Maltose (g)	Galactose (g)	Starch (g)	Calcium, Ca (mg)	Iron, Fe (mg)	Magnesium, Mg (mg)	Phosphorus, P (mg)	Potassium, K (mg)	Sodium, Na (mg)	Zinc, Zn (mg)	Copper, Cu (mg)	Manganese, Mn (mg)	Selenium, Se (µg)	Fluoride, F (µg)	Vitamin C, total ascorbic acid (mg)	Thiamin (mg)	Riboflavin (mg)	Niacin (mg)	Pantothenic acid (mg)	Vitamin B-6 (mg)	Folate, total (µg)	Folic acid (µg)	Folate, food (µg)	Folate, DFE (µg)	Choline, total (mg)	Betaine (mg)	Vitamin B-12 (µg)	Vitamin B-12, added (µg)	Vitamin A, RAE (µg)	Retinol (µg)	Carotene, beta (µg)	Carotene, alpha (µg)	Cryptoxanthin, beta (µg)	Vitamin A, IU (mcg)	Lycopene (µg)	Lutein + zeaxanthin (µg)	Vitamin E (alpha-tocopherol) (mg)	Vitamin E, added (mg)	Tocopherol, beta (mg)	Tocopherol, gamma (mg)	Tocopherol, delta (mg)	Vitamin D (D2 + D3) (µg)	Vitamin D2 (ergocalciferol) (µg)	Vitamin D3 (cholecalciferol) (µg)	Vitamin D (mcg)	Vitamin K (phylloquinone) (µg)	Dihydrophylloquinone (µg)	Menaquinone-4 (µg)	Fatty acids, total saturated (g)	4:0 (g)	6:0 (g)	8:0 (g)	10:0 (g)	12:0 (g)	13:0 (g)	14:0 (g)	15:0 (g)	16:0 (g)	17:0 (g)	18:0 (g)	20:0 (g)	22:0 (g)	24:0 (g)	Fatty acids, total monounsaturated (g)	14:1 (g)	15:1 (g)	16:1 undifferentiated (g)	16:1 c (g)	16:1 t (g)	17:1 (g)	18:1 undifferentiated (g)	18:1 c (g)	18:1 t (g)	18:1-11t (18:1t n-7) (g)	20:1 (g)	22:1 undifferentiated (g)	22:1 c (g)	22:1 t (g)	24:1 c (g)	Fatty acids, total polyunsaturated (g)	18:2 undifferentiated (g)	18:2 n-6 c,c (g)	18:2 CLAs (g)	18:2 t,t (g)	18:2 i (g)	18:2 t not further defined (g)	18:3 undifferentiated (g)	18:3 n-3 c,c,c (ALA) (g)	18:3 n-6 c,c,c (g)	18:3i (g)	18:4 (g)	20:2 n-6 c,c (g)	20:3 undifferentiated (g)	20:3 n-3 (g)	20:3 n-6 (g)	20:4 undifferentiated (g)	20:4 n-6 (g)	20:5 n-3 (EPA) (g)	21:5 (g)	22:4 (g)	22:5 n-3 (DPA) (g)	22:6 n-3 (DHA) (g)	Fatty acids, total trans (g)	Fatty acids, total trans-monoenoic (g)	Fatty acids, total trans-polyenoic (g)	Cholesterol (mg)	Phytosterols (mg)	Stigmasterol (mg)	Campesterol (mg)	Beta-sitosterol (mg)	Tryptophan (g)	Threonine (g)	Isoleucine (g)	Leucine (g)	Lysine (g)	Methionine (g)	Cystine (g)	Phenylalanine (g)	Tyrosine (g)	Valine (g)	Arginine (g)	Histidine (g)	Alanine (g)	Aspartic acid (g)	Glutamic acid (g)	Glycine (g)	Proline (g)	Serine (g)	Hydroxyproline (g)	Alcohol, ethyl (g)	Caffeine (mg)	Theobromine (mg)
Vegetable Oil 2 tbsp	6.8	0	60	252	0		6.8	0	0	0	0								0	0	0	0	0	0	0	0		0		0	0	0	0	0	0	0	0	0	0	0	0	0		0	0	0	0	0	0	0	0	0.56									12.5			1.037	0	0	0	0	0		0.003		0.725	0.003	0.272	0.016	0.018		1.545			0.002	0.002			1.535	1.535	0		0.009	0				3.899	3.42	3.408			0.012		0.478	0.445		0.034	0					0		0			0	0	0.046	0	0.046	0	17				0	0	0	0	0	0	0	0	0	0	0	0	0	0	0	0	0	0		0	0	0
Flour, All-purpose 3 tbsp	5.9	0.7	21	89	0.61		0.06	0.03	4.47	0.2	0.02								1	0.27	1	6	6	0	0.04	0.008	0.04	2		0	0.046	0.029	0.346	0.026	0.003	11	9	2	17	0.6	4.1	0	0	0	0	0	0	0	0	0	1	0	0	0	0.02	0	0			0	0			0.009	0	0	0	0	0		0		0.009		0				0.005			0				0.005				0	0				0.024	0.023						0.001				0					0		0			0	0				0					0.007	0.016	0.021	0.042	0.013	0.011	0.013	0.03	0.018	0.024	0.024	0.013	0.019	0.025	0.204	0.022	0.07	0.03		0	0	0
Chicken Broth, Low Sodium 10 tbsp	37.5	36	6	25	0.75		0.23	0.08	0.45	0	0.05								2	0.08	0	11	32	11	0.04	0.019		0		0	0	0.011	0.514		0.004	0	0	0	0	1.2		0.04	0	0	0	0	0	0	0	0	0	0	0				0			0	0			0.067	0	0	0	0	0		0.004		0.051		0.012				0.103			0.012				0.087				0.004	0				0.047	0.044						0.004				0					0		0			0	0				0																								0	0	0
Onion 1 cup	40	35.64	16	66	0.44		0.04	0.14	3.74	0.7	1.7	0.4	0.79	0.52	0	0	0	0	9	0.08	4	12	58	2	0.07	0.016	0.052	0.2	0.4	3	0.018	0.011	0.046	0.049	0.048	8	0	8	8	2.4	0	0	0	0	0	0	0	0	1	0	2	0.01	0	0	0	0	0			0	0.2	0		0.017	0	0	0	0	0		0.002	0	0.014	0	0.002	0	0	0	0.005	0	0	0			0	0.005				0	0				0.007	0.005						0.002				0	0	0			0		0			0	0				0	6				0.006	0.008	0.006	0.01	0.016	0.001	0.002	0.01	0.006	0.008	0.042	0.006	0.008	0.036	0.103	0.01	0.005	0.008		0	0	0
Andouille Sausage 4 oz	28.3	14.11	96	402	5.51		8.04	0.78	0	0	0								4	0.39	5	46	83	254	0.59	0.024	0.001	0	4.5	0.2	0.083	0.056	1.774	0.205	0.093	1	0	1	1	19	1	0.33	0	3	3	0	0	0	12	0	0	0.16	0	0	0.01	0	0.2		0.2	8	0.1			2.595	0	0	0	0	0		0.095	0	1.645	0.02	0.818	0.018	0		3.509	0	0	0.221				3.196				0.091	0				1.057	0.933						0	0.039	0		0	0.053	0			0.031		0			0	0	0.067			24					0.044	0.218	0.201	0.369	0.419	0.134	0.056	0.184	0.159	0.221	0.325	0.159	0.308	0.458	0.761	0.334	0.256	0.213	0.091	0	0	0
Green Bell Pepper 1 cup	37.2	34.93	7	31	0.32		0.06	0.16	1.73	0.6	0.89	0.04	0.43	0.42	0	0	0	0	4	0.13	4	7	65	1	0.05	0.025	0.045	0	0.7	29.9	0.021	0.01	0.179	0.037	0.083	4	0	4	4	2	0	0	0	7	0	77	8	3	138	0	127	0.14	0	0	0	0	0			0	2.8	0		0.022	0	0	0	0	0		0	0	0.019	0	0.003	0	0	0	0.003	0	0	0			0	0.003				0	0				0.023	0.02						0.003				0	0	0			0		0			0	0				0	3				0.004	0.013	0.009	0.013	0.015	0.003	0.004	0.034	0.004	0.013	0.01	0.004	0.013	0.077	0.072	0.011	0.009	0.02		0	0	0
Celery ²/₃ cups	16.8	16.06	3	11	0.12		0.03	0.13	0.5	0.3	0.31	0.02	0.09	0.09	0	0	0.11	0	7	0.03	2	4	44	13	0.02	0.006	0.017	0.1	0.7	0.5	0.004	0.01	0.054	0.041	0.012	6	0	6	6	1	0	0	0	4	0	45	0	0	76	0	48	0.05	0	0	0	0	0			0	4.9	0		0.007	0	0	0	0	0		0		0.006		0.001				0.005			0				0.005				0	0				0.013	0.013						0				0					0		0			0	0				0	1				0.002	0.003	0.004	0.005	0.005	0.001	0.001	0.003	0.002	0.005	0.003	0.002	0.004	0.02	0.015	0.004	0.003	0.003		0	0	0
Dried Thyme ¹/₂ tsp	0.2	0.01	0	2	0.02		0.01	0.02	0.11	0.1	0								3	0.22	0	0	1	0	0.01	0.002	0.014	0		0.1	0.001	0.001	0.009		0.001	0	0	0	0	0.1		0	0	0	0	4	0	0	7	0	3	0.01	0				0			0	3			0.005	0	0	0	0	0		0		0.003		0				0.001			0				0.001				0	0				0.002	0.001						0.001				0					0		0			0	0				0	0				0	0	0.001	0.001	0					0.001										0	0	0
Garlic 3 cloves	2.3	1.32	3	14	0.14		0.01	0.03	0.74	0	0.02								4	0.04	1	3	9	0	0.03	0.007	0.038	0.3		0.7	0.005	0.002	0.016	0.013	0.028	0	0	0	0	0.5		0	0	0	0	0	0	0	0	0	0	0	0				0			0	0			0.002	0	0	0	0	0		0		0.002		0				0			0				0				0	0				0.006	0.005						0				0					0		0			0	0				0					0.001	0.004	0.005	0.007	0.006	0.002	0.001	0.004	0.002	0.007	0.014	0.003	0.003	0.011	0.018	0.005	0.002	0.004		0	0	0
Okra ¹/₂ lb	56.7	50.79	19	78	1.09		0.11	0.49	4.22	1.8	0.84	0.34	0.18	0.32	0	0	0	0.19	46	0.35	32	35	170	4	0.33	0.062	0.447	0.4		13	0.113	0.034	0.567	0.139	0.122	34	0	34	34	7		0	0	20	0	236	15	0	406	0	159	0.15	0	0	0.09	0	0			0	17.7			0.015	0	0	0	0	0		0		0.012		0.002				0.01			0				0.009				0	0				0.015	0.015						0.001				0					0		0			0	0				0	14				0.01	0.037	0.039	0.06	0.046	0.012	0.011	0.037	0.049	0.052	0.048	0.018	0.041	0.082	0.154	0.025	0.026	0.025		0	0	0
Water ¹/₄ cups	14.8	14.8	0	0	0		0	0.01	0	0	0								0	0	0	0	0	0	0	0.001	0	0	12	0	0	0	0	0	0	0	0	0	0	0		0	0	0	0	0	0	0	0	0	0	0	0				0			0	0			0	0	0	0	0	0		0		0		0				0			0				0				0	0				0	0						0				0					0		0			0	0				0																								0	0	0
Red Pepper Flakes ¹/₂ tsp	0.2	0.02	1	3	0.03		0.04	0.01	0.13	0.1	0.02								0	0.02	0	1	5	0	0.01	0.001	0.005	0		0.2	0.001	0.002	0.02		0.006	0	0	0	0	0.1		0	0	5	0	49	0	14	94	0	30	0.07	0				0			0	0.2			0.007	0	0	0	0	0		0		0.005		0.001				0.006			0.001				0.006				0	0				0.019	0.017						0.001				0					0		0			0	0				0	0																							0	0	0
Paprika ¹/₂ tsp	0.3	0.03	1	3	0.04		0.04	0.02	0.16	0.1	0.03	0	0.01	0.02	0	0	0		1	0.06	1	1	7	0	0.01	0.002	0.005	0		0	0.001	0.004	0.029	0.007	0.006	0	0	0	0	0.1	0	0	0	7	0	75	2	18	142	0	54	0.08	0	0	0.01	0	0			0	0.2	0		0.006	0	0	0	0	0	0	0	0	0.004	0	0.001	0	0	0	0.005	0	0	0			0	0.005	0.005	0		0	0			0	0.022	0.021						0.001	0.001	0		0	0	0			0		0			0	0	0	0		0	1				0	0.001	0.002	0.003	0.002	0.001	0.001	0.002	0.001	0.002	0.003	0.001	0.002	0.008	0.006	0.002	0.007	0.002	0	0	0	0
Black Pepper ¹/₂ tsp	0.3	0.04	1	3	0.03		0.01	0.01	0.18	0.1	0	0	0	0	0	0	0		1	0.03	0	0	4	0	0	0.004	0.037	0	0.1	0	0	0.001	0.003	0.004	0.001	0	0	0	0	0	0	0	0	0	0	1	0	0	2	0	1	0	0	0	0.02	0	0			0	0.5	0		0.004	0	0	0	0	0	0	0	0	0.002	0	0.001	0	0	0	0.002	0	0	0			0	0.002	0.002	0		0	0			0	0.003	0.002						0	0	0		0	0	0			0		0			0	0	0	0		0	0				0	0.001	0.001	0.003	0.001	0	0	0.001	0.001	0.002	0.001	0	0.002	0.004	0.004	0.001	0.004	0.001	0	0	0	0
Salt ¹/₄ tsp	0.4	0	0	0	0		0	0.37	0	0	0								0	0	0	0	0	145	0	0	0	0	0	0	0	0	0	0	0	0	0	0	0	0		0	0	0	0	0	0	0	0	0	0	0	0				0			0	0			0	0	0	0	0	0		0		0		0				0			0				0				0	0				0	0						0				0					0		0			0	0				0	0				0	0	0	0	0	0	0	0	0	0	0	0	0	0	0	0	0	0		0	0	0
Allspice, Ground ¹/₄ tsp	0.1	0.01	0	1	0.01		0.01	0.01	0.09	0									1	0.01	0	0	1	0	0	0.001	0.003	0		0	0	0	0.003		0	0	0	0	0			0		0	0				1								0			0				0.003	0	0	0	0	0		0		0.001		0.002				0.001			0				0.001				0	0				0.003	0.003						0				0					0		0			0	0				0	0																							0	0	0
Diced Tomatoes, canned 28 oz	198.4	187.1	34	143	1.55		0.26	1.61	7.94	2	4.72	0.02	2.18	2.52	0	0	0		62	1.92	22	38	373	284	0.28	0.137	0.153	0.2	10.1	18.5	0.089	0.109	1.413	0.234	0.22	16	0	16	16	13.9		0	0	12	0	139	0	0	232	5491	171	1.35	0	0.02	0.1	0	0			0	5.8			0.036	0	0	0	0	0		0		0.026		0.01				0.042			0.002				0.04				0	0				0.103	0.099						0.004				0					0		0			0	0				0					0.016	0.087	0.046	0.058	0.058	0.016	0.016	0.058	0.038	0.034	0.048	0.032	0.067	0.321	0.945	0.04	0.032	0.05		0	0	0
Shrimp, Large ³/₄ lb	85	66.72	72	303	17.09		0.43	1.05	0										54	0.44	30	182	225	101	1.14	0.333	0.028																																					0.086	0	0	0	0	0		0.001	0.001	0.044	0.003	0.031	0.002	0.003	0	0.073	0	0	0.003	0.002	0.001	0	0.032	0.031	0.002		0.002	0	0	0	0	0.129	0.027	0.026	0			0.001	0.002	0.002	0		0	0.003	0.002	0	0.002	0.01		0.026		0.001	0.002	0.026	0.003	0.003	0.001	137
Parsley, Flat-Leaf 2 tbsp	1.9	1.67	1	3	0.06		0.02	0.04	0.12	0.1	0.02								3	0.12	1	1	11	1	0.02	0.003	0.003	0		2.5	0.002	0.002	0.025	0.008	0.002	3	0	3	3	0.2		0	0	8	0	96	0	0	160	0	106	0.01	0	0	0.01	0	0			0	31.2			0.003	0	0	0	0	0		0		0.002		0.001				0.006			0				0.005				0	0				0.002	0.002						0				0					0		0			0	0				0	0				0.001	0.002	0.002	0.004	0.003	0.001	0	0.003	0.002	0.003	0.002	0.001	0.004	0.006	0.005	0.003	0.004	0.003		0	0	0
Total		...	...	...	...	...	...	...	...	...	...	...	...	...	...	...	...	...	...	...	...	...	...	...	...	...	...	...	...	...	...	...	...	...	...	...	...	...	...	...	...	...	...	...	...	...	...	...	...	...	...	...	...	...	...	...	...	...	...	...	...	...	...	...	...	...	...	...	...	...	...	...	...	...	...	...	...	...	...	...	...	...	...	...	...	...	...	...	...	...	...	...	...	...	...	...	...	...	...	...	...	...	...	...	...	...	...	...	...	...	...	...	...	...	...	...	...	...	...	...	...	...	...	...	...	...	...	...	...	...	...	...	...	...	...	...	...	...	...	...	...	...	...	...	...	...	...

* all nutritional data are displayed on a per-serving basis