Official Calorie and Nutritional Information
For most food tracking purposes, the most consistently reported figure for a bowl of Jason's Deli Spicy Seafood Gumbo is 310 calories. However, other reliable trackers may show a slightly different number, such as CalorieKing's 320 calories for the same bowl size, often due to minor variations in data aggregation. It is important to note the specific serving size when evaluating the calorie count. The information below reflects the most commonly cited nutrition facts for the spicy seafood gumbo bowl, based on data from several nutrition databases.
Detailed Macronutrient Breakdown
Beyond just calories, understanding the macronutrient composition is key to fitting the gumbo into your diet. The standard bowl, with its 310-calorie count, contains the following breakdown:
- Carbohydrates: Approximately 42g (with 4g of dietary fiber and 4g of sugar).
- Fat: Around 12g (with 8g being saturated fat).
- Protein: Roughly 12g.
While the moderate calories may seem appealing, a standout feature of this dish is its high sodium level. At 2,290mg, a single bowl accounts for 100% of the recommended daily value for sodium based on a 2,000-calorie diet. This is a crucial factor for individuals monitoring their salt intake due to health concerns such as blood pressure.
Gumbo Bowl vs. Gumbo Cup: The Portion Difference
For those seeking a lighter option or a side dish, Jason's Deli offers the spicy seafood gumbo in a smaller cup size. This adjustment significantly impacts the total calories and other nutritional values. Understanding the difference helps you make a more informed choice based on your dietary goals.
- Calorie Comparison: The gumbo cup contains approximately 200 calories, a full 110 calories less than the bowl.
- Macronutrient Shift: The smaller portion reduces all macros proportionally. For instance, the cup has around 23g of carbs, 8g of fat, and 9g of protein.
- Sodium Reduction: The cup's sodium content is also lower, at 1,610mg, which is about 70% of the daily value. While still high, it is a significant reduction compared to the bowl.
Comparing Gumbo to Other Jason's Deli Soups
To put the gumbo's nutritional profile into context, it's useful to compare it to other popular soup options on Jason's Deli's menu. This comparison can help you decide which soup is the best fit for your dietary needs. This table uses data from MyFoodDiary and Nutritionix for comparable serving sizes where possible.
| Soup (Serving Size) | Calories | Total Fat | Sodium | Protein |
|---|---|---|---|---|
| Spicy Seafood Gumbo (Bowl) | ~310 | 12g | 2290mg | 12g |
| Broccoli Cheese Soup (Cup) | ~260 | Not specified | Not specified | Not specified |
| Southwest Chicken Chili (Cup) | ~210 | Not specified | Not specified | Not specified |
| Tomato Basil Soup (Cup) | ~330 | Not specified | Not specified | Not specified |
Note: Nutritional data for some items varies by source. It's always best to check the official Jason's Deli website for the most accurate information.
Factors that Influence Gumbo Calories
Traditional gumbo is a complex, layered dish, and its ingredients are what ultimately determine its caloric density. The following components are major contributors to the final calorie count:
- The Roux: The roux, a base made from flour and a fat source like butter or oil, is often the highest-calorie component. Darker rouxs require a longer cooking time, but the fat content is the primary driver of calories here.
- The Protein: The type of seafood and sausage used affects calories. A spicy seafood gumbo will have a different profile than a chicken and sausage version. The fat content in the sausage is a significant consideration.
- Added Fats: Additional oil or butter used for sautéing vegetables like the 'holy trinity' of bell peppers, onions, and celery contributes more calories.
- The Rice: Serving gumbo with rice adds a substantial amount of carbohydrates and calories. Jason's Deli's spicy seafood gumbo appears to be served with rice as part of the overall dish, though some nutrition sites separate the components.
- Serving Size: As demonstrated by the cup versus bowl option, the quantity of the serving is the most straightforward way to influence the total caloric intake.
How to Reduce the Caloric Impact of Your Gumbo
If you love Jason's Deli gumbo but want to make a healthier choice, consider these strategies:
- Choose the cup: The most effective way to cut calories and sodium is simply to order the smaller cup instead of the bowl. This reduces your intake by 110 calories and a significant amount of sodium.
- Limit the rice: Request less rice or no rice at all to reduce the overall carbohydrate count of the meal.
- Balance your meal: Pair your gumbo with a side from the salad bar, like fresh greens with a low-calorie dressing, rather than a high-calorie sandwich or baked potato. A light side can make the meal more balanced.
- Skip the sides: Avoid extra side dishes that add unnecessary calories and fat.
Conclusion
While a bowl of Jason's Deli spicy seafood gumbo is a flavorful and satisfying meal option at around 310 calories, its high sodium content is a key factor to consider for anyone monitoring their intake. By understanding the full nutritional breakdown and comparing different serving sizes or menu alternatives, diners can make a more informed and health-conscious decision. Whether you opt for the full bowl or the lighter cup, being aware of the nutritional details allows for a more mindful approach to enjoying this classic dish. For the most up-to-date nutritional information, it is always recommended to consult the official source: Jason's Deli Nutrition page.
