Calories in Congee
Congee is a versatile rice porridge that is easy on the digestive system due to its high water content and soft texture. It serves as a neutral base that can be made nutrient-dense by adding various proteins and vegetables.
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Common Variations
| Variation | Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 139 | 3.9g | 28g | 1.2g |
| 1 serving (240 g) | 1 serving (240 g) | 334 | 9.4g | 67.2g | 2.9g |
| 1 oz (28g) | 1 oz (28g) | 39 | 1.1g | 7.9g | 0.3g |
Health Benefits
Extremely easy to digest, making it ideal for recovery or sensitive stomachs.
High water content helps maintain hydration levels throughout the morning.
Naturally low in fat and cholesterol when prepared without heavy oils.
Nutrition Tips
- Add lean protein like shredded chicken or white fish to increase satiety.
- Use brown rice or add oats to the mix to boost the fiber content.
- Incorporate fresh ginger and scallions for anti-inflammatory benefits and flavor without calories.
- Be mindful of high-sodium toppings like soy sauce, preserved eggs, or pickled vegetables.
- Avoid adding large amounts of fried dough (Youtiao) to keep the meal low in saturated fat.
GAYA Tracking Tip
For accurate results, photograph your bowl of congee before adding garnishes like fried dough or oils — GAYA can better estimate the base volume and then identify the toppings separately.
Frequently Asked Questions
Is congee good for weight loss?+
Yes, because it has a high water-to-rice ratio, it is low in calorie density while being quite filling. It helps you feel full with fewer calories compared to dry rice.
Is congee gluten-free?+
Naturally prepared congee made with only rice and water is gluten-free. However, be cautious of toppings like soy sauce or fried dough which may contain gluten.
How can I make congee more nutritious?+
You can increase the nutritional value by using brown rice for fiber and adding lean proteins like shredded chicken, fish, or tofu. Adding leafy greens and ginger also boosts vitamins.
Track Congee calories with just a photo
Snap a photo of your food — GAYA calculates calories, protein, carbs, and fat in seconds.
Download GAYA