Please note, the information provided here is approximate. Totals do not include: possible substitutions (i.e. "OR"-ed ingredients), optional ingredients, or ingredients without a measurement (e.g. "to taste").
Learn more about how we calculate nutritional information, and always consult a registered dietician or your physician before embarking on any diet plan which relies on these numbers, and for any other questions.
|
1/4 cup (55g) oil |
3 tablespoons (23g) flour |
2 (220g) onions |
2 stalks (80g) celery |
1 lb (454g) okra |
1 quart (976g) chicken broth |
16 ounces (490g) whole tomatoes |
4 cloves (12g) garlic |
2 (0g) bay leaves |
2 tablespoons (0g) crab boil |
1 to taste (0g) salt & pepper |
1 to taste (0g) hot pepper sauce |
2 lbs (909g) raw shrimp |
1 lb (453g) crabmeat |
1 pint (453g) oysters |
1 lb (455g) white fish fillets |
1 tablespoon (0g) file powder |
Total | 1 serving | |
| Alanine (g) | 0.0 | 0.1 | 0.0 | 0.0 | 0.3 | n/a | 0.1 | 0.0 | n/a | n/a | n/a | n/a | 7.7 | 4.7 | 2.6 | 5.0 | n/a | 21 | 3 |
| Alcohol (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 0 | 0 |
| Arginine (g) | 0.0 | 0.1 | 0.2 | 0.0 | 0.4 | n/a | 0.1 | 0.1 | n/a | n/a | n/a | n/a | 12.2 | 7.2 | 3.1 | 5.0 | n/a | 28 | 5 |
| Ash (g) | 0.0 | 0.1 | 0.8 | 0.6 | 3.2 | 10.0 | 2.4 | 0.2 | 0.0 | n/a | n/a | n/a | 16.9 | 8.2 | 5.6 | 5.9 | n/a | 54 | 9 |
| Aspartic acid (g) | 0.0 | 0.1 | 0.2 | 0.1 | 0.7 | n/a | 0.7 | 0.1 | n/a | n/a | n/a | n/a | 13.8 | 8.6 | 4.1 | 8.5 | n/a | 37 | 6 |
| Caffeine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0 | 0 |
| Calcium (mg) | 0.0 | 3.5 | 50.6 | 32.0 | 367.7 | 39.0 | 49.0 | 21.7 | 1.0 | n/a | n/a | n/a | 491.1 | 208.5 | 36.2 | 218.3 | n/a | 1,519 | 253 |
| Calories | 481.8 | 85.3 | 88.0 | 12.8 | 140.7 | 156.2 | 88.1 | 17.9 | 0.4 | n/a | n/a | n/a | 645.7 | 380.8 | 367.0 | 409.3 | n/a | 2,874 | 479 |
| Calories (kj) | 2,016.0 | 357.0 | 365.2 | 53.6 | 585.7 | 653.9 | 362.3 | 74.8 | 1.6 | n/a | n/a | n/a | 2,701.2 | 1,591.2 | 1,535.8 | 1,714.4 | n/a | 12,013 | 2,002 |
| Carbohydrates (g) | 0.0 | 17.9 | 20.5 | 2.4 | 31.9 | 3.7 | 19.0 | 4.0 | 0.1 | n/a | n/a | n/a | 8.3 | 0.0 | 22.4 | 0.0 | n/a | 130 | 22 |
| Cholesterol (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 1,146.0 | 190.4 | 226.5 | 304.7 | n/a | 1,868 | 311 |
| Copper (mg) | 0.0 | 0.0 | 0.1 | 0.0 | 0.4 | 0.5 | 0.3 | 0.0 | 0.0 | n/a | n/a | n/a | 1.7 | 4.2 | 7.1 | 0.1 | n/a | 15 | 2 |
| Cystine (g) | 0.0 | 0.1 | 0.0 | 0.0 | 0.1 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 1.5 | 0.9 | 0.6 | 0.9 | n/a | 4 | 1 |
| Dietary Fiber (g) | 0.0 | 0.6 | 3.7 | 1.3 | 14.5 | 0.0 | 5.9 | 0.3 | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 26 | 4 |
| Folate (mcg) | 0.0 | 42.9 | 41.8 | 28.8 | 399.5 | 19.5 | 73.4 | 0.4 | 0.2 | n/a | n/a | n/a | 172.8 | 199.5 | 45.3 | 59.1 | n/a | 1,083 | 181 |
| Folate, DFE (mcg) | 0.0 | 68.2 | 41.8 | 28.8 | 399.5 | 19.5 | 73.4 | 0.4 | 0.2 | n/a | n/a | n/a | 172.8 | 199.5 | 45.3 | 59.1 | n/a | 1,109 | 185 |
| Folate, food (mcg) | 0.0 | 6.8 | 41.8 | 28.8 | 399.5 | 19.5 | 73.4 | 0.4 | 0.2 | n/a | n/a | n/a | 172.8 | 199.5 | 45.3 | 59.1 | n/a | 1,047 | 175 |
| Folic acid (mcg) | 0.0 | 36.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 36 | 6 |
| Fructose | n/a | n/a | 2.8 | 0.4 | 1.0 | n/a | 6.7 | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 11 | 2 |
| Galactose | n/a | n/a | 0.0 | 0.5 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 1 | 0 |
| Glucose (dextrose) | n/a | n/a | 4.3 | 0.4 | 0.6 | n/a | 6.1 | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 11 | 2 |
| Glutamic acid (g) | 0.0 | 0.8 | 0.6 | 0.1 | 1.2 | n/a | 2.1 | 0.1 | n/a | n/a | n/a | n/a | 21.7 | 14.1 | 5.8 | 12.4 | n/a | 59 | 10 |
| Glycine (g) | 0.0 | 0.1 | 0.1 | 0.0 | 0.2 | n/a | 0.1 | 0.0 | n/a | n/a | n/a | n/a | 7.3 | 5.0 | 2.7 | 4.0 | n/a | 19 | 3 |
| Histidine (g) | 0.0 | 0.1 | 0.0 | 0.0 | 0.1 | n/a | 0.1 | 0.0 | n/a | n/a | n/a | n/a | 2.7 | 1.7 | 0.8 | 2.5 | n/a | 8 | 1 |
| Iron (mg) | 0.0 | 1.1 | 0.5 | 0.2 | 3.6 | 2.0 | 1.3 | 0.2 | 0.1 | n/a | n/a | n/a | 1.9 | 2.7 | 23.2 | 1.5 | n/a | 38 | 6 |
| Isoleucine (g) | 0.0 | 0.1 | 0.0 | 0.0 | 0.3 | n/a | 0.1 | 0.0 | n/a | n/a | n/a | n/a | 5.7 | 4.0 | 1.9 | 3.8 | n/a | 16 | 3 |
| Lactose | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
| Leucine (g) | 0.0 | 0.2 | 0.1 | 0.0 | 0.5 | n/a | 0.1 | 0.0 | n/a | n/a | n/a | n/a | 10.6 | 6.6 | 3.0 | 6.8 | n/a | 28 | 5 |
| Lysine (g) | 0.0 | 0.1 | 0.1 | 0.0 | 0.4 | n/a | 0.1 | 0.0 | n/a | n/a | n/a | n/a | 11.8 | 7.2 | 3.2 | 7.6 | n/a | 31 | 5 |
| Magnesium (mg) | 0.0 | 5.2 | 22.0 | 8.8 | 258.8 | 9.8 | 53.9 | 3.0 | 0.1 | n/a | n/a | n/a | 200.1 | 222.1 | 99.7 | 95.5 | n/a | 979 | 163 |
| Maltose | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
| Manganese | n/a | 0.2 | 0.3 | 0.1 | 4.5 | 1.0 | 0.6 | 0.2 | 0.0 | n/a | n/a | n/a | 0.3 | 0.2 | 2.9 | 0.5 | n/a | 11 | 2 |
| Methionine (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 3.6 | 2.3 | 1.0 | 2.5 | n/a | 10 | 2 |
| Monounsaturated Fat (g) | 15.0 | 0.0 | 0.0 | 0.0 | 0.1 | 2.3 | 0.2 | 0.0 | 0.0 | n/a | n/a | n/a | 0.7 | 0.4 | 1.6 | 1.3 | n/a | 22 | 4 |
| Niacin (mg) | 0.0 | 1.4 | 0.3 | 0.3 | 4.5 | 13.4 | 2.9 | 0.1 | 0.0 | n/a | n/a | n/a | 16.2 | 5.0 | 9.1 | 5.9 | n/a | 59 | 10 |
| Pantothenic acid (mg) | 0.0 | 0.1 | 0.3 | 0.2 | 1.1 | 0.2 | 0.4 | 0.1 | n/a | n/a | n/a | n/a | 2.8 | 1.6 | 2.3 | 1.0 | n/a | 10 | 2 |
| Phenylalanine (g) | 0.0 | 0.1 | 0.1 | 0.0 | 0.3 | n/a | 0.1 | 0.0 | n/a | n/a | n/a | n/a | 5.4 | 3.5 | 1.5 | 3.3 | n/a | 14 | 2 |
| Phosphorus (mg) | 0.0 | 25.3 | 63.8 | 19.2 | 286.0 | 292.8 | 117.5 | 18.4 | 0.1 | n/a | n/a | n/a | 2,219.2 | 992.8 | 733.9 | 1,009.5 | n/a | 5,779 | 963 |
| Phytosterols (mg) | 527.6 | n/a | 33.0 | 4.8 | 109.0 | n/a | 34.3 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 709 | 118 |
| Polyunsaturated Fat (g) | 29.8 | 0.1 | 0.0 | 0.1 | 0.1 | 1.1 | 0.4 | 0.0 | 0.0 | n/a | n/a | n/a | 1.2 | 0.6 | 4.1 | 1.9 | n/a | 39 | 7 |
| Potassium (mg) | 0.0 | 25.1 | 321.2 | 208.0 | 1,375.6 | 839.4 | 1,160.4 | 48.1 | 0.6 | n/a | n/a | n/a | 1,027.7 | 924.8 | 761.1 | 1,132.3 | n/a | 7,824 | 1,304 |
| Proline (g) | 0.0 | 0.3 | 0.0 | 0.0 | 0.2 | n/a | 0.1 | 0.0 | n/a | n/a | n/a | n/a | 5.7 | 2.7 | 1.7 | 2.9 | n/a | 14 | 2 |
| Protein (g) | 0.0 | 2.4 | 2.4 | 0.6 | 9.1 | 19.7 | 4.3 | 0.8 | 0.0 | n/a | n/a | n/a | 123.8 | 82.9 | 42.8 | 83.3 | n/a | 372 | 62 |
| Retinol (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 491.1 | 31.7 | 367.0 | 136.4 | n/a | 1,026 | 171 |
| Riboflavin (mg) | 0.0 | 0.1 | 0.1 | 0.0 | 0.3 | 0.3 | 0.1 | 0.0 | 0.0 | n/a | n/a | n/a | 0.1 | 0.2 | 1.1 | 0.2 | n/a | 2 | 0 |
| Saturated Fat (g) | 7.1 | 0.0 | 0.1 | 0.0 | 0.1 | 1.6 | 0.1 | 0.0 | 0.0 | n/a | n/a | n/a | 1.0 | 0.4 | 2.3 | 1.1 | n/a | 14 | 2 |
| Selenium (mcg) | 0.0 | 7.9 | 1.1 | 0.3 | 3.2 | 0.0 | 0.0 | 1.7 | 0.0 | n/a | n/a | n/a | 269.2 | 165.0 | 348.8 | 146.0 | n/a | 943 | 157 |
| Serine (g) | 0.0 | 0.1 | 0.0 | 0.0 | 0.2 | n/a | 0.1 | 0.0 | n/a | n/a | n/a | n/a | 5.0 | 3.3 | 1.9 | 3.4 | n/a | 14 | 2 |
| Sodium (mg) | 0.0 | 0.5 | 8.8 | 64.0 | 36.3 | 2,986.6 | 24.5 | 2.0 | 0.0 | n/a | n/a | n/a | 5,147.8 | 3,789.9 | 480.2 | 327.4 | n/a | 12,868 | 2,145 |
| Starch | n/a | n/a | 0.0 | 0.0 | 1.5 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 2 | 0 |
| Sucrose | n/a | n/a | 2.2 | 0.1 | 1.8 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 4 | 1 |
| Sugar (g) | 0.0 | 0.1 | 9.3 | 1.5 | 5.4 | 2.8 | 12.9 | 0.1 | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 32 | 5 |
| Theobromine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0 | 0 |
| Thiamin (mg) | 0.0 | 0.2 | 0.1 | 0.0 | 0.9 | 0.0 | 0.2 | 0.0 | 0.0 | n/a | n/a | n/a | 0.2 | 0.2 | 0.3 | 0.3 | n/a | 2 | 0 |
| Threonine (g) | 0.0 | 0.1 | 0.0 | 0.0 | 0.3 | n/a | 0.1 | 0.0 | n/a | n/a | n/a | n/a | 4.9 | 3.4 | 1.8 | 3.7 | n/a | 14 | 2 |
| Tocopherol, alpha (mg) | 7.8 | 0.0 | 0.0 | 0.2 | 1.6 | 0.2 | 2.6 | 0.0 | n/a | n/a | n/a | n/a | 12.0 | n/a | n/a | 1.4 | n/a | 26 | 4 |
| Tocopherol, beta | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
| Tocopherol, delta | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.3 | n/a | n/a | n/a | n/a | 0 | 0 |
| Tocopherol, gamma | n/a | 0.1 | 0.0 | 0.0 | n/a | n/a | 0.6 | n/a | n/a | n/a | n/a | n/a | 1.1 | n/a | n/a | n/a | n/a | 2 | 0 |
| Total Fat (g) | 54.5 | 0.2 | 0.2 | 0.1 | 0.5 | 5.6 | 1.0 | 0.1 | 0.0 | n/a | n/a | n/a | 9.2 | 2.7 | 10.4 | 6.0 | n/a | 90 | 15 |
| Trans-monoenoic Fat (g) | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
| TransFatty acids (g) | 0.2 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.1 | n/a | n/a | n/a | n/a | 0 | 0 |
| Tryptophan (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 1.4 | 1.2 | 0.5 | 0.9 | n/a | 4 | 1 |
| Tyrosine (g) | 0.0 | 0.1 | 0.0 | 0.0 | 0.4 | n/a | 0.1 | 0.0 | n/a | n/a | n/a | n/a | 4.7 | 2.8 | 1.4 | 2.8 | n/a | 12 | 2 |
| Valine (g) | 0.0 | 0.1 | 0.0 | 0.0 | 0.4 | n/a | 0.1 | 0.0 | n/a | n/a | n/a | n/a | 5.8 | 3.9 | 1.9 | 4.3 | n/a | 17 | 3 |
| Vitamin A, IU (IU) | 0.0 | 0.0 | 4.4 | 359.2 | 1,702.5 | 0.0 | 4,078.4 | 1.1 | 7.4 | n/a | n/a | n/a | 1,637.1 | 108.8 | 1,223.2 | 454.7 | n/a | 9,577 | 1,596 |
| Vitamin A, RAE (mcg) | 0.0 | 0.0 | 0.0 | 17.6 | 86.3 | 0.0 | 205.6 | 0.0 | 0.4 | n/a | n/a | n/a | 491.1 | 31.7 | 367.0 | 136.4 | n/a | 1,336 | 223 |
| Vitamin B-12 (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 10.1 | 40.8 | 72.5 | 10.5 | n/a | 135 | 22 |
| Vitamin B-6 (mg) | 0.0 | 0.0 | 0.3 | 0.1 | 1.0 | 0.1 | 0.4 | 0.1 | 0.0 | n/a | n/a | n/a | 1.5 | 0.7 | 0.2 | 0.7 | n/a | 5 | 1 |
| Vitamin C (mg) | 0.0 | 0.0 | 16.3 | 2.5 | 95.8 | 0.0 | 67.1 | 3.7 | 0.1 | n/a | n/a | n/a | 0.0 | 31.7 | 36.2 | 0.0 | n/a | 253 | 42 |
| Vitamin D (IU) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 18.2 | n/a | n/a | 259.2 | n/a | 277 | 46 |
| Water (g) | 0.0 | 2.8 | 196.0 | 76.3 | 409.4 | 936.5 | 462.8 | 7.0 | 0.0 | n/a | n/a | n/a | 755.0 | 360.7 | 371.8 | 365.0 | n/a | 3,943 | 657 |
| Zinc (mg) | 0.0 | 0.2 | 0.4 | 0.1 | 2.7 | 1.0 | 0.8 | 0.1 | 0.0 | n/a | n/a | n/a | 8.8 | 27.0 | 75.3 | 4.0 | n/a | 120 | 20 |
Our nutritional database is not complete and serving size information for many recipes is unknown, which leads to incomplete nutritional data. Thus, we encourage any user to submit corrections or add information to any recipe on the site.