Congee calories and nutrition facts
Congee: 58 kcal per 100 g, protein 4.3 g, fat 1.3 g, carbs 6.9 g. Typical serving (300 g): 174 kcal.
Simmered in plenty of water or stock until the grains break down into a silky porridge, congee is a breakfast and comfort food across China and Southeast Asia. This version with meat has about 58 kcal per 100 g, so a 300 g bowl comes to around 174 kcal. Toppings such as fried dough sticks, century egg or a drizzle of sesame oil are logged separately.
- High in protein
- Low fat
- Protein 31%
- Fat 20%
- Carbs 49%
In everyday portions
- Typical serving · 300 g 174 kcal P 13 · F 3.8 · C 20.7 g
- 100 kcal is 170 g this much of it gives 100 kcal
- Energy density Very low 0.58 kcal per gram: the lower it is, the more food you get for the same calories
Nutrition per 100 g
The percentage is the share of an adult’s daily reference intake set by the EU (Regulation 1169/2011). What the % means
Energy and macros
- Energy 58 kcal 243 kJ 3%
- Protein 4.3 g 9%
- Fat 1.3 g 2%
- Carbs available, without fibre 6.9 g 3%
- Fibre 0.1 g
- Salt 0.61 g 10%
Where the calories come from
- Protein 31%
- Fat 20%
- Carbs 49%
Protein and carbs give 4 kcal a gram, fat 9. “Other” is fibre, alcohol and organic acids.
Vitamins
- Vitamin A 1 µg <1%
- Vitamin D 0 µg 0%
- Vitamin E 0.06 mg <1%
- Vitamin K 0.3 µg <1%
- Vitamin C 0 mg 0%
- Vitamin B1 thiamin 0.014 mg 1%
- Vitamin B2 riboflavin 0.026 mg 2%
- Vitamin B3 niacin 0.918 mg 6%
- Vitamin B5 pantothenic acid no data
- Vitamin B6 0.091 mg 6%
- Folate B9 1.9 µg <1%
- Vitamin B12 0.24 µg 10%
- Choline 13.5 mg
Minerals
- Potassium 55 mg 3%
- Calcium 7 mg <1%
- Phosphorus 48 mg 7%
- Magnesium 7 mg 2%
- Iron 0.224 mg 2%
- Zinc 0.53 mg 5%
- Copper 0.031 mg 3%
- Manganese no data
- Selenium 6 µg 11%
- Iodine no data
- Sodium 246 mg 10%
EU criteria for nutrition claims
Which of them 100 g of this food meets under Regulation (EC) 1924/2006.
- High in protein
- Low fat
Dishes
Among dishes
The category in the 17 Fit catalog: 699 foods. Compared per 100 g.
- 93% Fewer calories than 93% of dishes.
Similar in composition
The foods with the nearest calories and macros.
- Lentil soup 60 kcal
- Chicken noodle soup 53 kcal
- Bean soup 67 kcal
- Aloo gobi 60 kcal
- Pozole 43 kcal
- Bibimbap 76 kcal
More in Dishes
- Lasagne 139 kcal
- Chicken Kiev 280 kcal
- Full English breakfast 160 kcal
- Beans on toast 168 kcal
- Shepherd’s pie 123 kcal
- Chicken pot pie 255 kcal
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Where these numbers come from
USDA FoodData Central (FNDDS, USA), code 2708981.
Without what US law adds to flour, milk and juice: those vitamins and minerals are the food’s as made in Europe.
Carbs are available carbohydrates, without fibre, as on EU labels.