Soy milk porridge (congee)
Soy milk porridge, or congee, is a comforting and nourishing dish made by simmering rice in soy milk until it breaks down into a thick, creamy consistency. It often includes sweet or savory additions like sugar, ginger, or scallions. This dish is a popular breakfast or light meal in many East Asian cuisines, particularly in China and Taiwan.
🍽️ Nutrition at a glance
This dish is primarily high in carbohydrates from the rice, with a moderate amount of plant-based protein from the soy milk. It provides key nutrients like B vitamins, iron, and calcium, and a typical serving has a calorie ballpark of around 200-300 calories.
Nutrition breakdown
| Calories | 120 kcal |
| Protein | 4.5 g |
| Carbs | 20 g |
| Fat | 2.5 g |
| Fiber | 1.5 g |
| Sugar | 3 g |
| Sodium | 10 mg |
| Calcium | 120 mg |
| Iron | 1.2 mg |
| Potassium | 150 mg |
| Magnesium | 25 mg |
| Phosphorus | 80 mg |
| Vitamin B1 (Thiamin) | 0.15 mg |
| Vitamin B2 (Riboflavin) | 0.18 mg |
| Vitamin D | 1.5 mcg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
What's unique is how it transforms two simple staples—rice and soy milk—into a dish with a luxuriously smooth, almost custard-like texture. Nutritionally, it's a clever way to boost the protein content of traditional rice congee, making it a more balanced and satisfying meal.
