Instant Rice Porridge
Instant rice porridge, also known as congee, is a comforting and easily digestible dish made from rice that has been cooked down to a soft, creamy consistency. It typically includes rice, water or broth, and can be customized with various toppings like ginger, scallions, or preserved eggs. This dish is a staple breakfast or recovery food across many Asian cultures, particularly in China, Japan, and Southeast Asia.
🍽️ Nutrition at a glance
Instant rice porridge is primarily a high-carbohydrate food, providing a quick source of energy with very low fat and moderate protein content. It is a good source of easily digestible starch and can offer essential minerals like iron and B vitamins, with a typical serving containing around 150-200 calories.
Nutrition breakdown
| Calories | 170 kcal |
| Protein | 3.5 g |
| Carbs | 37 g |
| Fat | 0.5 g |
| Fiber | 1 g |
| Sugar | 0.5 g |
| Sodium | 480 mg |
| Iron | 2.0 mg |
| Potassium | 45 mg |
| Magnesium | 10 mg |
| Phosphorus | 35 mg |
| Thiamin (B1) | 0.2 mg |
| Niacin (B3) | 2.5 mg |
| Folate | 45 mcg |
| Manganese | 0.5 mg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Culturally, congee is often associated with healing and comfort, traditionally served to the sick, elderly, or as a gentle breakfast to start the day. Nutritionally, the long cooking process breaks down the rice starches, making it exceptionally gentle on the digestive system and highly hydrating.
