Morning meal supplement
Morning meal supplement, often referred to as a 'congee' or 'jook' in various Asian cultures, is a warm, savory rice porridge typically served for breakfast. It is made by slowly simmering rice in a large amount of water or broth until it breaks down into a smooth, creamy consistency, and is commonly flavored with ingredients like ginger, scallions, and sometimes topped with proteins like shredded chicken, pork, or a century egg.
🍽️ Nutrition at a glance
This dish is primarily a source of complex carbohydrates for sustained energy, with a relatively low fat content unless enriched with fatty toppings. A typical serving provides key nutrients like B vitamins from the rice and minerals from any added broths or proteins, with a calorie range of approximately 150-300 calories per bowl, depending on additions.
Nutrition breakdown
| Calories | 110 kcal |
| Protein | 5 g |
| Carbs | 20 g |
| Fat | 1.5 g |
| Fiber | 3 g |
| Sugar | 8 g |
| Sodium | 150 mg |
| Calcium | 200 mg |
| Iron | 4 mg |
| Vitamin D | 10 mcg |
| Vitamin B12 | 3 mcg |
| Vitamin C | 60 mg |
| Zinc | 5 mg |
| Magnesium | 80 mg |
| Potassium | 250 mg |
Per 1 packet (30 g) · estimated, varies by recipe
💡 What's interesting
Culturally, congee is valued not just as food but as a gentle, restorative meal often given to the sick, elderly, or young for its easy digestibility. Its unique cooking method transforms simple rice into a highly hydrating and comforting base, making it a versatile canvas for both sweet and savory regional variations across Asia.
