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Creole Jambalaya⏱ 60 min total
Recipes

Creole Jambalaya

Per 1 serving · 437 g · 23 ingredients

Calories
431
22%
of a 2,000 cal day
  • Protein
    30g
    28% of calories
  • Carbs
    51g
    47% of calories
  • Fat
    12g
    25% of calories
Portion

At a glance

One serving of Creole Jambalaya (437 g) has 431 calories, with 30 g of protein, 51 g of carbohydrates and 12 g of fat. Most of its energy comes from carbs (47% of calories). It is high in protein (60% DV), Vitamin C (36% DV) and Vitamin K (33% DV). Keep an eye on sodium and cholesterol, which provide 71% and 51% of the daily value.

Per 100 g
99cal
low energy density
Protein per 100 cal
6.9g
Net carbs
47g
carbs minus fiber
Fiber
3.1g
5.5 g sugar

High in

20%+ of the daily value

  • Protein60%
  • Vitamin C36%
  • Vitamin K33%
  • Thiamine36%
  • Riboflavin (B2)20%
  • Niacin61%

Good source of

10–19% of the daily value

  • Dietary fiber11%
  • Vitamin E17%
  • Choline18%
  • Calcium15%
  • Potassium17%
  • Magnesium16%

Watch

20%+ of the daily value

  • Sodium71%
  • Cholesterol51%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 15 minCook 45 min
  1. 1

    Warm half of the oil in a large Dutch oven over medium heat. Toss the sliced andouille and chicken with half of the Cajun seasoning and brown, then transfer to a plate.

  2. 2

    Add the remaining oil and sauté the chicken until lightly browned; remove to the same plate. Add onion, green and red bell peppers, and celery to the pot. Cook, stirring, until the onion is translucent, then stir in the garlic and cook until fragrant, about 30 seconds.

  3. 3

    Stir in crushed tomatoes, salt, black pepper, thyme, oregano, red pepper flakes, hot sauce, Worcestershire, and the remaining Cajun seasoning. Return the sausage and chicken and add the okra. Cook, stirring occasionally, for about 5 minutes.

  4. 4

    Pour in the rice and chicken broth. Bring to a boil, reduce to a gentle simmer, cover, and cook until the liquid is absorbed and the rice is tender, 20–25 minutes, stirring once or twice to prevent sticking.

  5. 5

    Nestle the shrimp into the rice, stir gently, cover, and simmer until just pink and cooked through, 5–6 minutes.

  6. 6

    Taste and adjust with additional salt, pepper, hot sauce, or Cajun seasoning. Serve hot, garnished with scallions and parsley.

Vitamins & minerals

Amounts for 1 serving (437 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A69 μg
8%
Vitamin C33 mg
36%
Vitamin D0 μg
0%
Vitamin E3 mg
17%
Vitamin K40 μg
33%
Thiamine0.4 mg
36%
Riboflavin (B2)0.3 mg
20%
Niacin10 mg
61%
Vitamin B61 mg
60%
Folate (B9)159 μg
40%
Vitamin B121 μg
62%
Pantothenic acid2 mg
36%
Choline100 mg
18%

Minerals

NutrientAmount% Daily Value
Calcium150 mg
15%
Iron6 mg
76%
Potassium798 mg
17%
Magnesium69 mg
16%
Phosphorus403 mg
58%
Zinc3 mg
27%
Copper0.4 mg
44%
Manganese1 mg
38%
Selenium43 μg
78%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine2 g—
Alpha Linolenic Acid (ALA)0 g—
Alpha carotene7 μg—
Arginine2 g—
Aspartic acid3 g—
Beta carotene402 μg—
Caffeine0 mg—
Cystine0.3 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fluoride1 μg—
Fructose2 g—
Galactose0 g—
Glucose2 g—
Glutamic acid5 g—
Glycine1 g—
Histidine1 g—
Hydroxyproline0 g—
Isoleucine1 g—
Lactose0 g—
Leucine2 g—
Lycopene3,064 μg—
Lysine2 g—
Maltose0 g—
Methionine1 g—
Monounsaturated fats6 g—
Phenylalanine1 g—
Polyunsaturated fats1 g—
Proline1 g—
Retinol34 μg—
Serine1 g—
Starch0 g—
Sucrose0.3 g—
Theobromine0 mg—
Threonine1 g—
Total omega 30.1 g—
Total omega 60.2 g—
Tryptophan0.3 g—
Tyrosine1 g—
Valine1 g—
Vitamin D20 μg—
Vitamin D30 μg—

Burning 431 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

  • 82min
    Walking (3.5 mph)
  • 52min
    Cycling (moderate)
  • 36min
    Running (6 mph)
  • 61min
    Swimming laps

Common questions

How many calories are in Creole Jambalaya?

One serving of Creole Jambalaya (1 serving) has 431 calories, which works out to 99 calories per 100 g. That is about 22% of a 2,000-calorie day.

Is Creole Jambalaya high in protein?

It provides a solid 30 g of protein per serving (60% of the 50 g daily value), but protein supplies only 28% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Creole Jambalaya keto-friendly?

It is hard to fit into a strict keto diet. One serving has 47 g of net carbs and 47% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Creole Jambalaya?

1622 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Creole Jambalaya?

5.5 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

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