Congee
Good nutritional profile
Asian rice porridge.
Congee is a thin rice porridge from China and across Asia, made by simmering rice in a large amount of water or broth until it breaks down, then topped with egg, shredded chicken or pork, ginger, green onion, soy sauce or sesame oil. It is low in calories and has a high glycemic index, since the rice is cooked very soft. The toppings supply most of the protein, so an egg or some meat makes it more filling.
Macronutrients Distribution
Basic Nutritional Info
| Nutrient | Value | DV |
|---|---|---|
| Protein | 2g | 3.6% |
| Fat | 1g | 1.4% |
| Carbs | 8g | 2.7% |
| Simple Sugars | 2.8g | Estimate |
| Complex Carbs | 5.2g | Estimate |
| Water | 88g | 3.5% |
| Calories | 50 | 2.2% |
Glycemic Index
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Fatty Acids Composition
| Fatty Acid | Amount | Unit | DV |
|---|---|---|---|
| Saturated | 0.26 | g | 1.3% |
| Monounsaturated | 0.38 | g | 1.5% |
| Polyunsaturated | 0.28 | g | 2.2% |
| Omega-3 | 0.084 | g | Estimate |
| DHA | 4 | mg | 0.4% |
| Omega-6 | 0.196 | g | Estimate |
| Trans | 0 | g | 0.0% |
Antioxidants
Antioxidants (e.g. vitamin C, vitamin E, selenium, polyphenols, carotenoids) help protect cells from oxidative stress and support health. They are found in fruits, vegetables, nuts, and some animal products.
Compounds with antioxidant activity. Vitamin C, E and selenium are included when present in the product.
| Compound | Amount | Unit |
|---|---|---|
| Vitamin C | 0.64 | mg |
| Vitamin E | 0.12 | mg |
| Selenium | 3.96 | mcg |
Vitamins
| Vitamin | Amount | Unit | DV |
|---|---|---|---|
| vitamin A | 13.2 | mcg | 1.5% |
| vitamin B1 | 0.01 | mg | 0.8% |
| vitamin B2 | 0.042 | mg | 3.2% |
| vitamin B3 | 0.183 | mg | 1.1% |
| vitamin B6 | 0.028 | mg | 1.6% |
| vitamin B9 | 5.55 | mcg | 1.4% |
| vitamin B12 | 0.065 | mcg | 2.7% |
| vitamin C | 0.64 | mg | 0.7% |
| vitamin D | 0.154 (6 IU) | mcg | 1.0% |
| vitamin E | 0.116 | mg | 0.8% |
| vitamin K | 6.74 | mcg | 5.6% |
Minerals
| Mineral | Amount | Unit | DV |
|---|---|---|---|
| calcium | 8.26 | mg | 0.8% |
| iron | 0.302 | mg | 1.7% |
| magnesium | 5.39 | mg | 1.3% |
| phosphorus | 29.5 | mg | 4.2% |
| potassium | 39.1 | mg | 1.5% |
| sodium | 273 | mg | 11.9% |
| zinc | 0.236 | mg | 2.1% |
| copper | 0.03 | mg | 3.3% |
| manganese | 0.118 | mg | 5.1% |
| selenium | 3.96 | mcg | 7.2% |
Essential Amino Acids
| Amino Acid | Amount | Unit | DV | DIAAS |
|---|---|---|---|---|
| Histidine | 47 | mg | 6.7% | 123% |
| Isoleucine | 95 | mg | 6.8% | 133% |
| Leucine | 163 | mg | 6.0% | 112% |
| Lysine | 116 | mg | 5.5% | 101% |
| Methionine | 91 | mg | 8.7% | 166% |
| Phenylalanine | 176 | mg | 10.1% | 180% |
| Threonine | 80 | mg | 7.6% | 134% |
| Tryptophan | 25 | mg | 8.9% | 159% |
| Valine | 124 | mg | 6.8% | 130% |
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Values per 100 g
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Recipe
See full recipeIngredients
- Short-grain or jasmine rice 80 g
- Water or chicken stock 1.5 L
- Fresh ginger, sliced 20 g
- Eggs or shredded cooked chicken 80 g
- Spring onions, sliced 2
- Soy sauce 1 tbsp
- Sesame oil 1 tsp
- White pepper a pinch
- Salt to taste
Instructions
- 1
Rinse the rice until the water runs clear, then drain.
- 2
Add the rice, water or stock, and sliced ginger to a large pot and bring to a boil.
- 3
Reduce to a low simmer and cook, stirring occasionally to prevent sticking, for about 50-60 minutes until the rice breaks down into a smooth, creamy porridge.
- 4
If using chicken, stir it in to warm through; if using eggs, crack them in and stir gently until just set.
- 5
Season the congee with salt, soy sauce, and white pepper.
- 6
Ladle into bowls, drizzle with sesame oil, and top with spring onions before serving.