Calories in Congee
Generic food Grains and Pasta
Congee contains 39 kcal per 100 g. A typical serving of 1 cup (255 g) provides about 99 kcal.
Roughly 90% of its calories come from carbohydrates, with 9% from protein and 2% from fat (estimated with general energy factors).
That is less energy than the typical item in rice on FoodFactly, where the median is 126 kcal per 100 g across 30 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 | 39 kcal | |
| Total fat C | 0.08 g | 0.1% |
| Saturated fat C | 0.023 g | 0.1% |
| Cholesterol C | 0 mg | 0% |
| Sodium C | 234 mg | 10% |
| Total carbohydrates C | 8.4 g | 3% |
| Dietary fiber C | 0.1 g | 0.4% |
| Total sugars C | 0.02 g | |
| Protein C | 0.8 g | 2% |
| Vitamin A C | 0 µg | 0% |
| Vitamin C C | 0 mg | 0% |
| Vitamin D C | 0 µg | 0% |
| Vitamin E C | 0.01 mg | 0.1% |
| Vitamin K C | 0 µg | 0% |
| Thiamin (B1) C | 0.049 mg | 4% |
| Riboflavin (B2) C | 0.004 mg | 0.3% |
| Niacin (B3) C | 0.44 mg | 3% |
| Vitamin B6 C | 0.028 mg | 2% |
| Folate (B9) C | 29 µg | 7% |
| Vitamin B12 C | 0 µg | 0% |
| Choline C | 0.6 mg | 0.1% |
| Calcium C | 5 mg | 0.4% |
| Iron C | 0.36 mg | 2% |
| Magnesium C | 4 mg | 1% |
| Phosphorus C | 13 mg | 1% |
| Potassium C | 10 mg | 0.2% |
| Zinc C | 0.15 mg | 1% |
| Copper C | 0.028 mg | 3% |
| Selenium C | 2.2 µg | 4% |
% 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 9%
- Carbohydrates 90%
- Fat 2%
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
- Protein0.8 gin the lowest quarter of rice (median 2.5 g)
- Fiber0.1 gin the lowest quarter of rice (median 0.5 g)
- Sugars0.02 gin the lowest quarter of rice (median 0.22 g)
- Fat0.08 gin the lowest quarter of rice (median 2.1 g)
- Saturated fat0.023 gin the lowest quarter of rice (median 0.41 g)
- Sodium234 mgbelow the median for rice (median 245 mg)
- Protein per 100 kcal2.1 gprotein density, useful for comparing foods with different calorie levels
- Water89.9 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 0.026 g |
|---|---|
| Polyunsaturated fat C | 0.023 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 | 0.018 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 | 0.021 g |
| SFA 18:0 C | 0.001 g |
| MUFA 18:1 C | 0.026 g |
| PUFA 18:3 C | 0.004 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 | 0 µg |
|---|---|
| Lycopene C | 0 µg |
| Lutein + zeaxanthin C | 0 µg |
| Retinol C | 0 µg |
| Carotene, alpha C | 0 µg |
| Cryptoxanthin, beta C | 0 µg |
Other components (8)
| Water C | 89.9 g |
|---|---|
| Alcohol C | 0 g |
| Caffeine C | 0 mg |
| Theobromine C | 0 mg |
| Folic acid C | 16 µg |
| Folate, food C | 1 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, 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 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 |
|---|---|---|---|---|
| Buckwheat groats | 118 | 3.2 g | 19 g | 4 g |
| Millet | 118 | 3.5 g | 23.6 g | 1 g |
| Bulgur, no added fat | 83 | 3.1 g | 18.5 g | 0.24 g |
| Bulgur, NS as to fat | 83 | 3.1 g | 18.5 g | 0.24 g |
| Quinoa, no added fat | 120 | 4.4 g | 21.2 g | 1.9 g |
| Rice, white, long-grain, precooked or instant, enriched, prepared | 124 | 2.2 g | 26.8 g | 0.5 g |
| Bulgur, fat added | 121 | 2.9 g | 17.3 g | 5.1 g |
| Quinoa, NS as to fat | 146 | 4.2 g | 20.2 g | 5.4 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 39 kcal. 1 cup (255 g): about 99 kcal.
How much protein is in congee?
Congee contains 0.8 g of protein per 100 g (2% of the 50 g Daily Value), or 2 g in 1 cup (255 g). About 9% of its calories come from protein. Compared with other rice, that is in the lowest quarter (median 2.5 g).
How many carbs are in congee?
Congee has 8.4 g of total carbohydrates per 100 g, including 0.1 g of fiber and 0.02 g of sugars.
How much fat is in congee?
Congee contains 0.08 g of fat per 100 g, of which 0.023 g is saturated (0.1% of the Daily Value).
How much sodium is in congee?
100 g contains 234 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 2708418. 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.