Congee
| Macros | per 100 g |
|---|---|
| Calories | 65 kcal |
| Protein | 1.8 g |
| Fat | 0.5 g |
| Carbs | 13.5 g |
Congee is a rice porridge made by simmering rice in a large volume of water or broth until the grains break down into a thick, smooth consistency. It is a staple across East and Southeast Asia, commonly eaten as a breakfast dish or a light meal, and frequently topped with ingredients such as ginger, scallions, soft-boiled eggs or preserved vegetables. Per 100 g, congee provides 65 kcal, 1.8 g of protein, 0.5 g of fat, 13.5 g of carbohydrates and 0.2 g of dietary fibre, with very little sugar (0.1 g). Notable minerals include sodium at 180 mg and potassium at 35 mg per 100 g, with the sodium level reflecting typical salted preparations. No glycemic index value is available for this entry. Congee is compatible with vegan, vegetarian, gluten-free, dairy-free, paleo, Mediterranean and low-FODMAP dietary patterns.
How many calories in congee?
Congee contains 65 kcal per 100 g. A typical bowl of around 300 g would provide approximately 195 kcal, making it a relatively light meal by calorie count.
Is congee gluten-free?
Plain congee made from rice and water is naturally gluten-free, and it appears on the gluten-free diet list in this entry. That said, toppings or flavourings added during preparation — such as soy sauce — may introduce gluten, so it is worth checking those separately.
Is congee healthy?
Congee is a low-fat, moderate-calorie food at 65 kcal and 0.5 g of fat per 100 g, with a mild carbohydrate content of 13.5 g. It is low in fibre (0.2 g per 100 g) and its sodium content (180 mg per 100 g) can vary considerably depending on how it is prepared and seasoned.
Diets
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Glycemic Index
approximateMacros · per 100 g
| Macros | Amount |
|---|---|
| Calories | 65.0 kcal |
| Protein | 1.8 g |
| Fat | 0.50 g |
| Carbs | 13.5 g |
| Sugars | 0.10 g |
| Fiber | 0.20 g |
| Fats breakdown | Amount |
|---|---|
| Saturated | 0.10 g |
| Monounsaturated | 0.10 g |
| Polyunsaturated | 0.10 g |
| Cholesterol | 0 mg |
| Minerals | Amount |
|---|---|
| Calcium | 8.0 mg |
| Iron | 0.20 mg |
| Potassium | 35.0 mg |
| Sodium | 180 mg |
| Vitamins | Amount |
|---|---|
| Vitamin A | 0 mcg |
| Vitamin C | 0 mg |
| Vitamin B12 | 0 mcg |