Congee / Jook
Congee, also known as jook, is a savory rice porridge that has been a staple comfort food across East and Southeast Asia for centuries. It's made by slowly simmering rice in a large amount of water or broth until the grains break down into a thick, creamy consistency, and is typically served with a variety of toppings like shredded chicken, sliced ginger, scallions, and a crispy fried dough stick.
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🍽️ Nutrition at a glance
As a primarily carbohydrate-based dish, congee provides a gentle source of energy and is easy to digest, making it a common choice for breakfast or when feeling under the weather. A typical serving without heavy toppings is relatively low in fat and protein, with a calorie range of approximately 150-250 calories.
Nutrition breakdown
| Calories | 60 kcal |
| Protein | 1.2 g |
| Carbs | 13 g |
| Fat | 0.1 g |
| Fiber | 0.3 g |
| Sugar | 0 g |
| Sodium | 5 mg |
| Potassium | 30 mg |
| Magnesium | 5 mg |
| Phosphorus | 18 mg |
| Iron | 0.3 mg |
| Thiamin (B1) | 0.04 mg |
| Niacin (B3) | 0.8 mg |
| Folate | 15 mcg |
| Selenium | 4 mcg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
What's culturally unique is its role as a 'blank canvas' for flavors—its mild base allows it to be adapted for any meal, from a simple breakfast to a restorative meal for the sick. Nutritionally, the long cooking process breaks down the starches, making it exceptionally gentle on the digestive system.
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AI estimate may be inaccurate · Terms