Cajun & Creole Foods

If you have an item you would like to see added to this list please email me with the name of the product and the nutritional info including cal/fat/fiber/carbs. I would be more than happy to place it on this page.

  • Food List (per serving)
    • Alligator, cooked, 1 oz (40 cal/.5 g fat/12 g carbs) 1 
    • Baked Herb Chicken (850 cal/53 g fat/2 g carbs) 21.5 
    • Beignet, 1 (2" diameter), 3
    • Boudin, store-bought, 2 oz, 2
    • Bouillabaisse (400 cal/15 g fat/10 g carbs) 9.5 
    • Cajun Fried Turkey (630 cal/25 g fat/0 g carbs) 15 
    • Chicken, blackened, 1 breast, 3 oz, 8
    • Chicken Creole, without rice, 1 1/2 cups, 9
    • Cocktail Sauce, 1 tbsp (15 cal/0 g fat/3 g carbs) .5 
    • Cornbread, 2 1/2" x 2" piece (135 cal/5 g fat/22 g carbs) 3.5 
    • Couche-Couche, 1/2 cup (80 cal/0 g fat/17 g carbs) 1.5 
    • Crawfish Bisque (500 cal/10 g fat/10 g carbs) 11 
    • Crawfish, cooked, 2 oz (45 cal/.5 g fat/0 g carbs) 1 
    • Creole Jambalaya (550 cal/30 g fat/15 g carbs) 13.5 
    • Dirty Rice, w/sausage, 1/2 cup (195 cal/9 g fat/22 g carbs) 5 
    • Dove, cooked, 1 oz (60 cal/3.5 g fat/0 g carbs) 1.5 
    • Fish, blackened, 1 fillet (6 oz), 10
    • Fish Creole, without rice, 1 1/2 cups, 6
    • Frog's Legs, steamed, 2 (45 cal/0 g fat/0 g carbs) 1
    • Guinea Fowl, flesh, 1 oz cooked (40 cal/1 g fat/0 g carbs) 1 
    • Gumbo, seafood, with rice, 1 cup, 3
    • Hogshead Cheese, 1/4 cup (80 cal/5.5 g fat/0 g carbs) 2.5 
    • Hominy, 1/2 cup (130 cal/2 g fat/29 g carbs) 3 
    • Jambalaya, Shrimp & Crabmeat (520 cal/14 g fat/12 g carbs) 12 
    • Red Beans & Rice, no meat, 1/2 cup (160 cal/1 g fat/20 g carbs) 2.5
    • Red Beans & Rice, with meat, 1/2 cup (280 cal/10 g fat/20 g carbs) 6.5
    • Roasted Quail, w/bacon on toast (550 cal/25 g fat/15 g carbs) 13.5 
    • Remoulade Sauce, 1 tbsp (55 cal/5.5 g fat/1 g carbs) 2 
    • Shrimp Creole (450 cal/20 g fat/10 g carbs) 11 
    • Stuffed Smothered Steak, w/1 cup rice (890 cal/50 g fat/50 g carbs) 22 
    • Squab, flesh, 1 oz cooked (60 cal/3.5 g fat/0 g carbs) 1.5 
    • Steak, blackened, 6 oz, 16
    • Turtle, cooked, 1.5 oz (60 cal/1.5 g fat/0 g carbs) 1.5 

Making the Best Food Choices at Cajun & Creole Restaurants

  • Avoid fried appetizers.
  • Order oysters, boiled shrimp and crawfish on the half shell. They are low fat choices.
  • Red sauce is lower in calories than the tartar and butter sauces. Order this.
  • Salad dressings - order dressings on the side or use vinegar or fresh lemon as dressing.
  • Omit some of the high fat items in your salad (cheese, olives & croutons).
  • Order seafood salads dry. They are very high fat with mayo or other dressings.
  • Request your fish be broiled or grilled. Fried fish has twice as many calories. Stuffed fish is also prepared with more fat.
  • Have all butter and sauces on the side, not the top of the fish or food item.
  • When having blackened fish ask the cook to prepare it in very little oil. Blackened chicken is lower in fat than blackened beef.
  • Roux, a mixture of melted fat and flour is used for thickening sauces for meats, gravies and soups. Be careful, it adds more calories to the food.
  • When ordering a Po Boy sandwich request that it be prepared with broiled or grilled fish. Use red sauce instead of tartar or remoulade sauce.
  • Order vegetables dry - have sauces and butter on the side.
  • Watch your red beans and rice - could be high or low in fat, depending on the recipe.
  • Order plain rice instead of dirty rice - dirty rice is prepared with a variety of meats (chicken, liver, gizzards, sausage, and pork) - it is not low-fat or low-cholesterol.
  • Order baked potato dry.
  • For dessert have the fresh fruit - it is the best and leanest choice. If it is not on the menu, ask - most times they have it.