Calories in Congee, with vegetables
Generic food Meals and Dishes
Congee, with vegetables contains 38 kcal per 100 g. A typical serving of 1 cup (255 g) provides about 97 kcal.
Roughly 85% of its calories come from carbohydrates, with 12% from protein and 3% 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.
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 | 38 kcal | |
| Total fat C | 0.12 g | 0.2% |
| Saturated fat C | 0.027 g | 0.1% |
| Cholesterol C | 0 mg | 0% |
| Sodium C | 235 mg | 10% |
| Total carbohydrates C | 7.9 g | 3% |
| Dietary fiber C | 0.4 g | 1% |
| Total sugars C | 0.37 g | |
| Protein C | 1.1 g | 2% |
| Vitamin A C | 2 µg | 0.2% |
| Vitamin C C | 1.2 mg | 1% |
| Vitamin D C | 0 µg | 0% |
| Vitamin E C | 0.04 mg | 0.3% |
| Vitamin K C | 10.3 µg | 9% |
| Thiamin (B1) C | 0.049 mg | 4% |
| Riboflavin (B2) C | 0.061 mg | 5% |
| Niacin (B3) C | 0.86 mg | 5% |
| Vitamin B6 C | 0.035 mg | 2% |
| Folate (B9) C | 31 µg | 8% |
| Vitamin B12 C | 0 µg | 0% |
| Choline C | 3 mg | 0.5% |
| Calcium C | 9 mg | 0.7% |
| Iron C | 0.4 mg | 2% |
| Magnesium C | 6 mg | 1% |
| Phosphorus C | 24 mg | 2% |
| Potassium C | 69 mg | 1% |
| Zinc C | 0.21 mg | 2% |
| Copper C | 0.072 mg | 8% |
| Selenium C | 4.3 µg | 8% |
% 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 12%
- Carbohydrates 85%
- Fat 3%
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
- Protein1.1 gin the lowest quarter of rice mixed dishes (median 2.6 g)
- Fiber0.4 gin the lowest quarter of rice mixed dishes (median 1.1 g)
- Sugars0.37 gin the lowest quarter of rice mixed dishes (median 0.82 g)
- Fat0.12 gin the lowest quarter of rice mixed dishes (median 2.5 g)
- Saturated fat0.027 gin the lowest quarter of rice mixed dishes (median 0.44 g)
- Sodium235 mgabove the median for rice mixed dishes (median 198 mg)
- Protein per 100 kcal2.9 gprotein density, useful for comparing foods with different calorie levels
- Water90 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 0.023 g |
|---|---|
| Polyunsaturated fat C | 0.042 g |
Individual fatty acids (19)
| EPA (omega-3, 20:5 n-3) C | 0 g |
|---|---|
| DHA (omega-3, 22:6 n-3) C | 0 g |
| Linoleic acid (omega-6, 18:2) C | 0.039 g |
| SFA 4:0 C | 0 g |
| SFA 6:0 C | 0 g |
| SFA 8:0 C | 0 g |
| SFA 10:0 C | 0 g |
| SFA 12:0 C | 0 g |
| SFA 14:0 C | 0.001 g |
| SFA 16:0 C | 0.024 g |
| SFA 18:0 C | 0.003 g |
| MUFA 18:1 C | 0.023 g |
| PUFA 18:3 C | 0.003 g |
| PUFA 20:4 C | 0 g |
| MUFA 16:1 C | 0 g |
| PUFA 18:4 C | 0 g |
| MUFA 20:1 C | 0 g |
| MUFA 22:1 C | 0 g |
| PUFA 22:5 n-3 (DPA) C | 0 g |
Carotenoids (6)
| Beta-carotene C | 30 µg |
|---|---|
| Lycopene C | 0 µg |
| Lutein + zeaxanthin C | 57 µg |
| Retinol C | 0 µg |
| Carotene, alpha C | 0 µg |
| Cryptoxanthin, beta C | 0 µg |
Other components (8)
| Water C | 90 g |
|---|---|
| Alcohol C | 0 g |
| Caffeine C | 0 mg |
| Theobromine C | 0 mg |
| Folic acid C | 14 µg |
| Folate, food C | 8 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 | 58 | 4.3 g | 7 g | 1.3 g |
| Congee, with meat, poultry, and/or seafood, and vegetables | 48 | 2.7 g | 7.4 g | 0.7 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 |
|---|---|---|---|---|
| Lettuce, for use on a sandwich | 20 | 0.92 g | 3.7 g | 0.1 g |
| Cucumber, for use on a sandwich | 16 | 0.62 g | 3 g | 0.18 g |
| Restaurant, Chinese, vegetable chow mein, without meat or noodles | 43 | 1.3 g | 5.7 g | 1.7 g |
| Chow mein or chop suey, meatless, no noodles | 43 | 1.3 g | 5.7 g | 1.7 g |
| Pepper, for use on a sandwich | 27 | 0.81 g | 5.7 g | 0.12 g |
| Tomatoes, for use on a sandwich | 20 | 0.82 g | 4 g | 0.31 g |
| McDONALD'S, Side Salad | 20 | 1 g | 4.3 g | 0.19 g |
| Oatmeal, regular or quick, made with water, no added fat | 64 | 2.2 g | 11.4 g | 1.1 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 38 kcal. 1 cup (255 g): about 97 kcal.
How much protein is in congee?
Congee contains 1.1 g of protein per 100 g (2% of the 50 g Daily Value), or 2.9 g in 1 cup (255 g). About 12% of its calories come from protein. Compared with other rice mixed dishes, that is in the lowest quarter (median 2.6 g).
How many carbs are in congee?
Congee has 7.9 g of total carbohydrates per 100 g, including 0.4 g of fiber and 0.37 g of sugars.
How much fat is in congee?
Congee contains 0.12 g of fat per 100 g, of which 0.027 g is saturated (0.1% of the Daily Value).
How much sodium is in congee?
100 g contains 235 mg of sodium, 10% 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 2708983. 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.