Congee (China)

Congee is a comforting, savory rice porridge that has been a staple in Chinese cuisine for centuries, often served for breakfast or as a restorative meal. It is made by slow-cooking rice in a large amount of water or broth until it breaks down into a thick, creamy consistency. It can be enjoyed plain or topped with a variety of ingredients like shredded chicken, pork, century eggs, ginger, scallions, and fried shallots.

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🍽️ Nutrition at a glance

Congee is primarily a high-carbohydrate dish, providing a quick source of energy, but it is generally low in fat and protein unless enriched with toppings. It is easily digestible and provides some B vitamins and minerals, with a typical serving containing around 150-250 calories, depending on the additions.

Nutrition breakdown

Calories	60 kcal
Protein	1.2 g
Carbs	13 g
Fat	0.2 g
Fiber	0.3 g
Sugar	0 g
Sodium	5 mg
Potassium	30 mg
Magnesium	8 mg
Phosphorus	25 mg
Thiamin (B1)	0.05 mg
Niacin (B3)	0.8 mg
Folate	10 µg
Iron	0.4 mg
Manganese	0.2 mg

Per 1 cup (240 g) · estimated, varies by recipe

💡 What's interesting

Culturally, congee is deeply embedded in Chinese life as a 'healing' food, often given to the sick, elderly, or young due to its gentle nature on the digestive system. Its versatility is unique, as it can be adapted to any meal and regional taste, from a simple breakfast staple to a complex, multi-topping dish.