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Cajun bowl Calories
Hearty bowl with spiced chicken, vegetables, rice, and beans
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 bottle (medium) of Cajun bowl (350 g) has 473 calories. That works out to 135 calories per 100 g. It contains 57.8 g of carbs, 28.7 g of protein, 11.5 g of fat and 8.8 g of fiber. Its 7.4 mg of B3 covers 46% of the Daily Value. Its glycemic index is 60 (medium), so it raises blood sugar at a moderate pace.
Cajun bowl Nutrition Facts
Selected: 1 bottle (medium) · 350 g
473
KCAL / 350G
Carbs
57.8g
· 21% DV
Protein
28.7g
· 57% DV
Fat
11.5g
· 15% DV
Fiber
8.8g
· 31% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 51% · Protein 26% · Fat 23%
Cajun bowl nutrition facts table · 1 bottle (medium) (350 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 473 kcal | |
| Total fat | 11.5 g | 15% |
| Saturated fat | 2.8 g | 14% |
| Trans fat | 0 g | |
| Sodium | 1120 mg | 49% |
| Total carbohydrate | 57.8 g | 21% |
| Fiber | 8.8 g | 31% |
| Protein | 28.7 g | 57% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Bottle of Cajun bowl?
| Serving | Amount | Calories |
|---|---|---|
| 1 bottle (medium) | 350 g | 473 kcal |
| 100 g | 100 g | 135 kcal |
| 1 cup (medium) | 200 g | 270 kcal |
| 1 piece (small) | 250 g | 338 kcal |
| 1 piece (medium) | 350 g | 473 kcal |
| 1 serving (large) | 400 g | 540 kcal |
| 2 cup (large) | 400 g | 540 kcal |
| 1 piece (large) | 500 g | 675 kcal |
Calculated from 135 calories per 100 g.
Frequently Asked Questions About Cajun bowl
What is a Cajun bowl?
A Cajun bowl is a meal built around Cajun-seasoned chicken, rice, vegetables and often beans. There is no single fixed recipe: toppings and seasonings vary, but the bowl combines a spiced protein with filling, colorful sides.
How do you make a Cajun bowl at home?
To make a Cajun bowl, season chicken with Cajun spices and cook it thoroughly, then prepare rice, beans and vegetables separately. Arrange them together in a bowl and add a sauce or fresh topping if you like.
Is a Cajun bowl spicy?
A Cajun bowl can be spicy, but it does not have to be. Cajun seasoning blends vary in heat, so start with a small amount and taste as you go. Leave out cayenne or hot sauce for a milder bowl.
What sauce goes well with a Cajun bowl?
A cool, tangy sauce works well with a Cajun bowl. Try plain yogurt or sour cream mixed with lemon and a little garlic, or use a mild ranch-style dressing. Add sauce just before serving so the rice and vegetables do not become soggy.
Is a Cajun bowl an authentic Cajun dish?
A Cajun bowl is usually a modern, flexible bowl-style meal rather than a traditional, standardized Cajun dish. Cajun cooking comes from Louisiana, and its seasonings inspire the chicken and other ingredients; recipes for the bowl itself vary widely.
What is the difference between a Cajun bowl and a burrito bowl?
A Cajun bowl is usually seasoned with Louisiana-style Cajun spices and may include chicken, rice, vegetables and beans. A burrito bowl typically uses Mexican-inspired seasonings and toppings such as salsa, guacamole or cheese. Both are customizable, but their flavor profiles differ.
Can you make a Cajun bowl without chicken?
Yes, you can make a Cajun bowl with shrimp, turkey, tofu or another protein instead of chicken. Season the replacement to suit the bowl; cook shrimp quickly, and press tofu first so it browns rather than steaming in the pan.
How long does a Cajun bowl last in the fridge?
A Cajun bowl keeps in the refrigerator for up to three days when stored promptly in a sealed container. If possible, store any sauce separately. Reheat only the portion you plan to eat until it is steaming hot throughout.
How can you make a Cajun bowl less salty?
To make a Cajun bowl less salty, use a salt-free Cajun seasoning or mix your own with paprika, garlic, onion, pepper and dried herbs. Choose unsalted beans and avoid adding salty sauces; taste the chicken before seasoning the other components.
What vegetables are good in a Cajun bowl?
Bell peppers and onions are especially good in a Cajun bowl because they pair naturally with its savory spices. Corn, tomatoes, leafy greens or roasted zucchini also work. Cook firm vegetables until tender but still slightly crisp for a better contrast with the rice.
Cajun bowl Vitamins & Minerals
Vitamins
B3
7.35mg · 46% DV
B6
0.67mg · 39% DV
B5
1.58mg · 32% DV
Vitamin C
24.5mg · 27% DV
Minerals
Sodium
1120mg · 49% DV
Phosphorus
315mg · 45% DV
Copper
0.39mg · 43% DV
Selenium
19µg · 35% DV
Potassium ⭐
770mg · 23% DV
Cajun bowl Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Cajun bowl
To burn the 473 calories in 1 bottle (medium) (350 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Cajun bowl?
A Cajun bowl brings together spiced chicken, rice, beans and vegetables, drawing on the cooking of Louisiana’s Cajun communities. Recipes vary, but Cajun seasoning gives the dish its savoury, aromatic character and can bring a noticeable kick.
The ingredients are usually served together so the tender chicken, soft rice and beans, and vegetables make a filling one-bowl meal. It works well for lunch or dinner, whether freshly made at home or assembled from prepared components. With protein and fibre alongside the rice, it is more substantial than a simple grain bowl. For a lighter version, use a smaller portion of rice and add extra vegetables.
How Nutritious Is Cajun bowl?
Nutrient density
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Cajun bowl Processed?
NOVA 3
Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Cajun bowl Contain Allergens?
Contains these allergens:
Which Diets Is Cajun bowl Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Cajun bowl Fat Profile
SATURATED
2.8g
MONOUNSATURATED
3.85g
POLYUNSATURATED
1.05g
Omega 6:3 ratio 4.1:1
Above the ideal 4:1 (4.1:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.