Congee, with meat, poultry, and/or seafood, and vegetables
Common food
Photo: Wikipedia
A warm, savory porridge of rice simmered to a creamy, silky consistency, studded with tender morsels of meat, poultry, or seafood and softened vegetables. Its mild, comforting flavor acts as a perfect canvas for the umami of the protein and the subtle sweetness of the vegetables. Nutritionally, it's a light yet satisfying dish, delivering a balanced mix of carbs and protein with very low fat.
Calorie split: 23% protein · 63% carbs · 13% fat
↓ Full nutrition💚 Why it's loved
People love it for its profound comfort factor and incredible versatility—it's a blank slate that absorbs flavors from ginger, scallions, or a dash of soy sauce. In many cultures, it's the ultimate nourishing food for recovery, cold mornings, or simply a taste of home.
⚠️ Watch-outs & how to enjoy it better
The high carbohydrate content can lead to blood sugar spikes, especially if eaten alone. To counteract this, pair it with a side of protein (like a boiled egg) or healthy fat (like a sprinkle of sesame oil) to slow glucose absorption. Watch sodium levels if using pre-made broths or salty condiments like soy sauce.
Key benefits
- Highly digestible and gentle on the stomach
- Excellent source of hydration and electrolytes
- Provides sustained energy from complex carbohydrates
- Lean protein supports muscle maintenance
- Low in fat, making it heart-healthy
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The word 'congee' comes from the Tamil word 'kanji,' which refers to the water left over from cooking rice, highlighting its ancient origins as a frugal, nourishing staple.
Full nutrition (USDA data · scales with serving)
| Water | 88.3 g |
| Energy | 48.0 kcal |
| Protein | 2.7 g |
| Total lipid (fat) | 0.70 g |
| Carbohydrate, by difference | 7.4 g |
| Fiber, total dietary | 0.30 g |
| Total Sugars | 0.19 g |
| Calcium, Ca | 8.0 mg |
| Iron, Fe | 0.44 mg |
| Magnesium, Mg | 6.0 mg |
| Phosphorus, P | 36.0 mg |
| Potassium, K | 62.0 mg |
| Sodium, Na | 241 mg |
| Zinc, Zn | 0.37 mg |
| Copper, Cu | 0.05 mg |
| Selenium, Se | 5.1 ug |
| Vitamin C, total ascorbic acid | 0.60 mg |
| Thiamin | 0.05 mg |
| Riboflavin | 0.04 mg |
| Niacin | 1.0 mg |
| Vitamin B-6 | 0.06 mg |
| Folate, total | 18.0 ug |
| Folic acid | 14.0 ug |
| Folate, food | 5.0 ug |
| Folate, DFE | 28.0 ug |
| Choline, total | 8.2 mg |
| Vitamin B-12 | 0.12 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 2.0 ug |
| Retinol | 1.0 ug |
| Carotene, beta | 15.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 28.0 ug |
| Vitamin E (alpha-tocopherol) | 0.05 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 5.3 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.24 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.01 g |
| SFA 16:0 | 0.15 g |
| SFA 18:0 | 0.06 g |
| Fatty acids, total monounsaturated | 0.28 g |
| MUFA 16:1 | 0.03 g |
| MUFA 18:1 | 0.25 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.09 g |
| PUFA 18:2 | 0.07 g |
| PUFA 18:3 | 0.01 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 7.0 mg |
FAQ
What's the difference between congee and regular rice porridge?
While often used interchangeably, congee typically implies a longer cooking time where the rice grains break down completely into a smooth, thick, creamy consistency. Other rice porridges may retain more grain texture.
Can I make congee with any type of rice?
Short-grain or medium-grain rice is ideal as it releases more starch for a creamy texture. Long-grain rice can be used but will result in a thinner, less cohesive porridge.
How do I get a smooth, creamy texture without constant stirring?
A common technique is to freeze the washed rice with a little water overnight. The ice crystals break down the grain structure, allowing it to dissolve into a smooth porridge much faster during cooking.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 0.48 kcal/g · 23% calories from protein · 0.3 g fiber · 0.2 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 3.89 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.