Is gumbo keto?
Gumbo
A cup of chicken-and-sausage gumbo has about 9 g net carbs from the flour roux, okra and onion — before the rice, which adds about 22 g per half cup. Order it without rice, or ladle it over cauliflower rice.
Nutrition per serving
1 cup, without rice · 245 g- Net carbs
- 9.1g
- Calories
- 267kcal
- Protein
- 16g
- Fat
- 18g
- Total carbs
- 11 g
- Fiber
- 1.7 g
About 135 g of gumbo adds up to 5 g net carbs — about 55% of a typical serving.
| Nutrient | Per serving | Per 100 g |
|---|---|---|
| Calories | 267 kcal | 109 kcal |
| Total carbohydrate | 11 g | 4.4 g |
| Dietary fiber | 1.7 g | 0.7 g |
| Net carbs | 9.1 g | 3.7 g |
| Protein | 16 g | 6.4 g |
| Fat | 18 g | 7.4 g |
Portion calculator
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Better keto swaps for gumbo
Keto substitutes for cornstarch & flour thickeners 5 alternatives with carb comparisons and recipes Read guide Frequently asked questions
Is gumbo keto?
Gumbo can fit keto, but only in small, measured portions. A cup of chicken-and-sausage gumbo has about 9 g net carbs from the flour roux, okra and onion — before the rice, which adds about 22 g per half cup. Order it without rice, or ladle it over cauliflower rice.
How many net carbs are in gumbo?
1 cup, without rice (245 g) of gumbo has about 9.1 g net carbs (11 g total carbs minus 1.7 g fiber). Per 100 g, that's 3.7 g net carbs.
How much gumbo can I eat on keto?
About 135 g of gumbo adds up to 5 g net carbs — about 55% of a typical serving. On a typical 20 g daily limit, one serving uses about 45% of your carbs.
What is a good keto substitute for gumbo?
Try smoked sausage, okra, chicken thighs (skin-on), cauliflower. See our full guide: keto substitutes for cornstarch & flour thickeners.
