Other3 recipes
filé powder.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
ALSO KNOWN AS
gumbo filéground sassafras leavesfilésassafras powder
SERVING
CALORIES
320
PROTEIN
6.5g
CARBS
72g
FAT
3.0g
FIBER
45g
This ingredient is flagged as naturally gluten-free. Per 100 g, it provides 400 µg of vitamin K.
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories320kcal—
Protein6.5g13%
Carbohydrates72g26%
Fiber45g161%
Sugar1.0g2%
Total fat3.0g4%
Saturated fat0.50g3%
Trans fat0g—
Cholesterol0mg0%
Water8.0g—
MINERALS
Sodium20mg1%
Potassium1200mg26%
Calcium1800mg138%
Iron25mg139%
Magnesium210mg50%
Phosphorus150mg12%
Zinc1.5mg14%
Copper0.40mg44%
Manganese4.5mg196%
Selenium2.0µg4%
VITAMINS
Vitamin A150µg17%
Vitamin C10mg11%
Vitamin D0µg0%
Vitamin E1.2mg8%
Vitamin K400µg333%
Thiamin (B1)0.10mg8%
Riboflavin (B2)0.20mg15%
Niacin (B3)1.5mg9%
Pantothenic acid (B5)0.40mg8%
Vitamin B60.30mg18%
Folate (B9)40µg10%
Vitamin B120µg0%
%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.
MEASUREMENT CONVERSIONS
How much is what.
1 cup96g
1 tablespoon6g
1 teaspoon2g
1 oz28.4g
1 lb453.6g
1 ml0.4g
1 liter400g
HEALTH BENEFITS
Why eat it.
- ✓High in dietary fiber which aids digestion
- ✓Contains iron which supports oxygen transport in blood
- ✓Rich in Vitamin K which is essential for blood clotting
- ✓Traditional use as a digestive tonic
COOKING TIPS
In the kitchen.
- 1Always add at the very end of cooking after removing from heat
- 2Never boil the powder as it will become stringy and slimy
- 3Use as both a thickener and a flavoring agent for Gumbo
STORAGE
Keep it fresh.
- Store in an airtight container to maintain potency
- Keep in a cool, dark place away from heat and moisture
- Use within 6-12 months for best flavor and color
FAQ
Frequently asked questions.
What is filé powder made of?
It is made from the dried and ground leaves of the sassafras tree.
How long does filé powder last?
It typically lasts about a year if stored in a cool, dark place in an airtight container.
Can I freeze filé powder?
Freezing is not recommended as moisture can ruin the texture; a dry pantry is best.
What is a good substitute for filé powder?
Okra is the traditional alternative for thickening, though it changes the flavor profile. Cornstarch can work for texture but lacks the earthy taste.
Why does my gumbo get stringy when I use filé?
This happens if the powder is boiled. It should only be stirred in after the heat is turned off.
What does filé powder taste like?
It has an earthy, woodsy flavor with a slight hint of root beer or eucalyptus.
Is filé powder safe to eat?
Yes, commercial filé powder is made from the leaves, which do not contain the high levels of safrole found in sassafras bark/roots.
How do I pick a high-quality filé powder?
Look for a vibrant, bright green color. If it looks brown or dull, it is likely old and has lost its flavor.
Is filé powder gluten-free?
Yes, pure filé powder is naturally gluten-free as it is made solely from sassafras leaves.
Can I use filé powder in dishes other than gumbo?
Yes, it can be used to thicken and flavor other soups, stews, or even as a seasoning for roasted meats.
RECIPES
Cook with filé powder.
3 recipes · sorted by what’s quick
