In congee

Congee, also known as 'jook' or 'zhou', is a savory rice porridge that is a staple comfort food across many Asian cultures, particularly in China. It is 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 savory toppings like shredded chicken, century egg, ginger, or fried shallots.

🍽️ Nutrition at a glance

Congee is primarily a carbohydrate-rich dish, providing a gentle source of energy and easily digestible calories. A typical bowl is low in fat and protein unless enriched with toppings, and it offers key nutrients like B vitamins and minerals from the rice and any added ingredients.

Nutrition breakdown

Calories	130 kcal
Protein	2.5 g
Carbs	28 g
Fat	0.5 g
Fiber	0.5 g
Sugar	0.2 g
Sodium	400 mg
Manganese	0.5 mg
Thiamin (B1)	0.2 mg
Niacin (B3)	2.0 mg
Iron	1.0 mg
Magnesium	10 mg
Phosphorus	30 mg
Selenium	6.0 mcg
Copper	0.1 mg

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

💡 What's interesting

Culturally, congee is deeply associated with healing and comfort, often served to the sick, elderly, or young as a soothing, nourishing meal. Nutritionally, the long cooking process breaks down the starches, making it exceptionally easy to digest and hydrating.