Calories in Congee, with meat, poultry, and/or seafood
Generic food Meals and Dishes
Congee, with meat, poultry, and/or seafood contains 58 kcal per 100 g. A typical serving of 1 cup (255 g) provides about 148 kcal.
Roughly 49% of its calories come from carbohydrates, with 31% from protein and 20% from fat (estimated with general energy factors).
That is less energy than the typical item in rice mixed dishes on FoodFactly, where the median is 119 kcal per 100 g across 132 foods.
100 g provides 11% of the Daily Value for selenium and 10% of the Daily Value for Vitamin B12.
The data comes from the USDA Food and Nutrient Database for Dietary Studies (FNDDS), which calculates values from recipes of the ingredients.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 58 kcal | |
| Total fat C | 1.3 g | 2% |
| Saturated fat C | 0.45 g | 2% |
| Cholesterol C | 14 mg | 5% |
| Sodium C | 246 mg | 11% |
| Total carbohydrates C | 7 g | 3% |
| Dietary fiber C | 0.1 g | 0.4% |
| Total sugars C | 0.01 g | |
| Protein C | 4.3 g | 9% |
| Vitamin A C | 1 µg | 0.1% |
| Vitamin C C | 0 mg | 0% |
| Vitamin D C | 0 µg | 0% |
| Vitamin E C | 0.06 mg | 0.4% |
| Vitamin K C | 0.3 µg | 0.3% |
| Thiamin (B1) C | 0.049 mg | 4% |
| Riboflavin (B2) C | 0.026 mg | 2% |
| Niacin (B3) C | 1.2 mg | 7% |
| Vitamin B6 C | 0.091 mg | 5% |
| Folate (B9) C | 25 µg | 6% |
| Vitamin B12 C | 0.24 µg | 10% |
| Choline C | 13.5 mg | 2% |
| Calcium C | 7 mg | 0.5% |
| Iron C | 0.47 mg | 3% |
| Magnesium C | 7 mg | 2% |
| Phosphorus C | 48 mg | 4% |
| Potassium C | 55 mg | 1% |
| Zinc C | 0.53 mg | 5% |
| Copper C | 0.031 mg | 3% |
| Selenium C | 6 µg | 11% |
% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.
Nutritional breakdown
- Protein 31%
- Carbohydrates 49%
- Fat 20%
Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).
Vitamins and minerals, % Daily Value per 100 g
Nutritional insights
- Protein4.3 gin the top quarter of rice mixed dishes (median 2.6 g)
- Fiber0.1 gin the lowest quarter of rice mixed dishes (median 1.1 g)
- Sugars0.01 gin the lowest quarter of rice mixed dishes (median 0.82 g)
- Fat1.3 gin the lowest quarter of rice mixed dishes (median 2.5 g)
- Saturated fat0.45 gabove the median for rice mixed dishes (median 0.44 g)
- Sodium246 mgabove the median for rice mixed dishes (median 198 mg)
- Protein per 100 kcal7.5 gprotein density, useful for comparing foods with different calorie levels
- Water86.6 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 0.54 g |
|---|---|
| Polyunsaturated fat C | 0.13 g |
Individual fatty acids (19)
| EPA (omega-3, 20:5 n-3) C | 0.003 g |
|---|---|
| DHA (omega-3, 22:6 n-3) C | 0.006 g |
| Linoleic acid (omega-6, 18:2) C | 0.1 g |
| SFA 4:0 C | 0 g |
| SFA 6:0 C | 0 g |
| SFA 8:0 C | 0 g |
| SFA 10:0 C | 0.001 g |
| SFA 12:0 C | 0.001 g |
| SFA 14:0 C | 0.027 g |
| SFA 16:0 C | 0.28 g |
| SFA 18:0 C | 0.12 g |
| MUFA 18:1 C | 0.47 g |
| PUFA 18:3 C | 0.01 g |
| PUFA 20:4 C | 0.007 g |
| MUFA 16:1 C | 0.052 g |
| PUFA 18:4 C | 0 g |
| MUFA 20:1 C | 0.004 g |
| MUFA 22:1 C | 0 g |
| PUFA 22:5 n-3 (DPA) C | 0.001 g |
Carotenoids (6)
| Beta-carotene C | 0 µg |
|---|---|
| Lycopene C | 0 µg |
| Lutein + zeaxanthin C | 0 µg |
| Retinol C | 1 µg |
| Carotene, alpha C | 0 µg |
| Cryptoxanthin, beta C | 0 µg |
Other components (8)
| Water C | 86.6 g |
|---|---|
| Alcohol C | 0 g |
| Caffeine C | 0 mg |
| Theobromine C | 0 mg |
| Folic acid C | 14 µg |
| Folate, food C | 2 µg |
| Vitamin E, added C | 0 mg |
| Vitamin B-12, added C | 0 µg |
Other forms of Congee
Raw, cooked, dried and processed versions are separate records with their own measured values.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Congee | 39 | 0.8 g | 8.4 g | 0.08 g |
| Congee, with meat, poultry, and/or seafood, and vegetables | 48 | 2.7 g | 7.4 g | 0.7 g |
| Congee, with vegetables | 38 | 1.1 g | 7.9 g | 0.12 g |
| Congee, with egg | 60 | 3.1 g | 6.9 g | 2.1 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Bibimbap, Korean | 76 | 5.5 g | 8.1 g | 2.4 g |
| Lobster gumbo | 59 | 6.2 g | 4.6 g | 1.8 g |
| Shrimp gumbo | 61 | 6.5 g | 4.6 g | 1.9 g |
| Restaurant, Chinese, chicken chow mein | 85 | 6.8 g | 8.3 g | 2.8 g |
| Seafood garden salad with seafood, lettuce, tomato and/or carrots, other vegetables, no dressing | 47 | 7.1 g | 3 g | 0.49 g |
| Oatmeal, regular or quick, made with water, no added fat | 64 | 2.2 g | 11.4 g | 1.1 g |
| Spinach, for use on a sandwich | 27 | 2.9 g | 2.4 g | 0.62 g |
| Stew, fish | 46 | 7.6 g | 2.8 g | 0.42 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in congee?
100 g of congee has 58 kcal. 1 cup (255 g): about 148 kcal.
How much protein is in congee?
Congee contains 4.3 g of protein per 100 g (9% of the 50 g Daily Value), or 11.1 g in 1 cup (255 g). About 31% of its calories come from protein. Compared with other rice mixed dishes, that is among the highest quarter (median 2.6 g).
How many carbs are in congee?
Congee has 7 g of total carbohydrates per 100 g, including 0.1 g of fiber and 0.01 g of sugars.
How much fat is in congee?
Congee contains 1.3 g of fat per 100 g, of which 0.45 g is saturated (2% of the Daily Value).
What vitamins and minerals does congee contain?
Per 100 g, the most notable amounts relative to the Daily Value are selenium (11% DV) and Vitamin B12 (10% DV). The full list is in the vitamins and minerals table above.
How much sodium is in congee?
100 g contains 246 mg of sodium, 11% of the 2,300 mg Daily Value.
Where does this nutrition data come from?
From USDA FoodData Central: FNDDS (Survey), record dated October 31, 2024. FoodFactly last checked it on November 6, 2026. Each value above shows whether it was measured, calculated or taken from a label.
Source of the nutrition information
- USDA FoodData Central: FNDDS (Survey), record 2708981. License: CC0 1.0 (U.S. public domain). Source record dated October 31, 2024. Imported November 6, 2026.
Last updated: . Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.