Rice Gruel

Rice gruel, also known as congee or jook, is a simple, comforting dish made by boiling rice in a large amount of water or broth until it breaks down into a thick, creamy porridge. It is a staple breakfast or light meal across many Asian cultures, particularly in China, where it is often served with savory toppings like pickled vegetables, fried dough, or a century egg. Its mild flavor and soft texture make it a universal comfort food, especially for those feeling unwell.

🍽️ Nutrition at a glance

Rice gruel is primarily a high-carbohydrate food, providing quick and easily digestible energy. It is low in fat and protein unless enriched with toppings, and a plain serving offers key nutrients like manganese and selenium, with a calorie ballpark of 150-200 kcal per cup.

Nutrition breakdown

Calories	180 kcal
Protein	3.5 g
Carbs	40 g
Fat	0.5 g
Fiber	0.8 g
Sugar	0.2 g
Sodium	10 mg
Manganese	0.6 mg
Selenium	11 mcg
Thiamin (B1)	0.2 mg
Niacin (B3)	2.3 mg
Iron	1.8 mg
Magnesium	12 mg
Phosphorus	48 mg
Zinc	0.6 mg

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

💡 What's interesting

Culturally, rice gruel is deeply embedded in East Asian traditions as a healing food, often the first solid given to infants and the go-to meal for the sick or elderly due to its gentle nature. Nutritionally, the long cooking process makes the starches highly digestible, which is why it's considered a restorative food in many folk medicines.