Rice Porridge (Jook)

Rice Porridge, also known as Jook or Congee, is a comforting and versatile dish made by slowly simmering rice in a large amount of water or broth until the grains break down into a thick, creamy consistency. It is a staple breakfast and comfort food across many Asian cultures, particularly in China, and is often customized with a wide variety of savory or sweet toppings like shredded chicken, century egg, ginger, scallions, or fried dough.

🍽️ Nutrition at a glance

This dish is primarily a source of easily digestible carbohydrates, providing a gentle energy boost with a relatively low calorie count per serving, typically around 150-200 calories for a plain bowl. The key nutrients come from the added toppings, which can introduce protein, vitamins, and minerals, making it a balanced and nourishing meal.

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	10 mg
Potassium	35 mg
Iron	1.2 mg
Magnesium	10 mg
Phosphorus	30 mg
Thiamin (B1)	0.1 mg
Niacin (B3)	1.5 mg
Folate	20 mcg
Manganese	0.3 mg

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

💡 What's interesting

Culturally, Jook is deeply associated with healing and comfort, often served to the sick, elderly, or young as it is gentle on the stomach. Nutritionally, its unique preparation method makes the starch highly gelatinized, which not only creates its signature silky texture but also makes it exceptionally easy to digest.