Food
Congee nutrition facts
A typical portion of congee (1 cup; 255 g, congee) has 100 calories and 2g of protein (USDA FoodData Central). USDA lists 5 descriptions of it: per 100 g they range from 38 calories (with vegetables) to 60 (with egg).
Nutrition Facts
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Protein % DV here is not corrected for protein quality.
USDA values per 100 g for Congee, scaled to the portion. Check the USDA record.
- Protein per 100 g
- 0.8g
- more than 13% of 8,218 USDA reference foods
- Calories per 100 g
- 39
- more than 10% of reference foods
- Sodium per 100 g
- 234mg
- more than 67% of reference foods
1 cup weighs 255 g in USDA's record for Congee (FDC 2708418).
Where the calories come from: 90% carbohydrate, 2% fat and 9% protein (4 calories a gram of protein or carbohydrate, 9 of fat).
Also rich in
Source: USDA FoodData Central (FDC 2708418), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.
Every form of congee USDA describes
With egg has the most calories per 100 g (60); the fewest: With vegetables (38)
| USDA description | Calories | Protein | Fat | Sodium |
|---|---|---|---|---|
| Congee | 39 | 0.8 g | 0.1 g | 234 mg |
| Congee, with meat, poultry, and/or seafood | 58 | 4.3 g | 1.3 g | 246 mg |
| Congee, with egg | 60 | 3.1 g | 2.1 g | 213 mg |
| Congee, with meat, poultry, and/or seafood, and vegetables | 48 | 2.7 g | 0.7 g | 241 mg |
| Congee, with vegetables | 38 | 1.1 g | 0.1 g | 235 mg |
Every nutrient in this record (65)
The portion is 1 cup (255 g); % DV is for that portion.
Energy, macronutrients and sugars (12)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Protein | 2.04 g | 0.80 g | 4% |
| Total lipid (fat) | 0.20 g | 0.080 g | 0% |
| Carbohydrate, by difference | 21.4 g | 8.40 g | 8% |
| Energy | 99.5 kcal | 39.0 kcal | |
| Alcohol, ethyl | 0 g | 0 g | |
| Water | 229 g | 89.9 g | |
| Total Sugars | 0.051 g | 0.020 g | |
| Fiber, total dietary | 0.26 g | 0.10 g | 1% |
| Cholesterol | 0 mg | 0 mg | 0% |
| Fatty acids, total saturated | 0.059 g | 0.023 g | 0% |
| Fatty acids, total monounsaturated | 0.066 g | 0.026 g | |
| Fatty acids, total polyunsaturated | 0.059 g | 0.023 g |
Minerals (9)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Calcium, Ca | 12.8 mg | 5.00 mg | 1% |
| Iron, Fe | 0.92 mg | 0.36 mg | 5% |
| Magnesium, Mg | 10.2 mg | 4.00 mg | 2% |
| Phosphorus, P | 33.1 mg | 13.0 mg | 3% |
| Potassium, K | 25.5 mg | 10.0 mg | 1% |
| Sodium, Na | 597 mg | 234 mg | 26% |
| Zinc, Zn | 0.38 mg | 0.15 mg | 3% |
| Copper, Cu | 0.071 mg | 0.028 mg | 8% |
| Selenium, Se | 5.61 µg | 2.20 µg | 10% |
Vitamins (23)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Retinol | 0 µg | 0 µg | |
| Vitamin A, RAE | 0 µg | 0 µg | 0% |
| Carotene, beta | 0 µg | 0 µg | |
| Carotene, alpha | 0 µg | 0 µg | |
| Vitamin E (alpha-tocopherol) | 0.026 mg | 0.010 mg | 0% |
| Vitamin D (D2 + D3) | 0 µg | 0 µg | 0% |
| Cryptoxanthin, beta | 0 µg | 0 µg | |
| Lycopene | 0 µg | 0 µg | |
| Lutein + zeaxanthin | 0 µg | 0 µg | |
| Vitamin C, total ascorbic acid | 0 mg | 0 mg | 0% |
| Thiamin | 0.12 mg | 0.049 mg | 10% |
| Riboflavin | 0.010 mg | 0.0040 mg | 1% |
| Niacin | 1.12 mg | 0.44 mg | 7% |
| Vitamin B-6 | 0.071 mg | 0.028 mg | 4% |
| Folate, total | 43.4 µg | 17.0 µg | |
| Vitamin B-12 | 0 µg | 0 µg | 0% |
| Choline, total | 1.53 mg | 0.60 mg | 0% |
| Vitamin K (phylloquinone) | 0 µg | 0 µg | 0% |
| Folic acid | 40.8 µg | 16.0 µg | |
| Folate, food | 2.55 µg | 1.00 µg | |
| Folate, DFE | 74.0 µg | 29.0 µg | 18% |
| Vitamin E, added | 0 mg | 0 mg | |
| Vitamin B-12, added | 0 µg | 0 µg |
Fatty acids (19)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| SFA 4:0 | 0 g | 0 g | |
| SFA 6:0 | 0 g | 0 g | |
| SFA 8:0 | 0 g | 0 g | |
| SFA 10:0 | 0 g | 0 g | |
| SFA 12:0 | 0 g | 0 g | |
| SFA 14:0 | 0.0026 g | 0.0010 g | |
| SFA 16:0 | 0.054 g | 0.021 g | |
| SFA 18:0 | 0.0026 g | 0.0010 g | |
| MUFA 18:1 | 0.066 g | 0.026 g | |
| PUFA 18:2 | 0.046 g | 0.018 g | |
| PUFA 18:3 | 0.010 g | 0.0040 g | |
| PUFA 20:4 | 0 g | 0 g | |
| PUFA 22:6 n-3 (DHA) | 0 g | 0 g | |
| MUFA 16:1 | 0 g | 0 g | |
| PUFA 18:4 | 0 g | 0 g | |
| MUFA 20:1 | 0 g | 0 g | |
| PUFA 20:5 n-3 (EPA) | 0 g | 0 g | |
| MUFA 22:1 | 0 g | 0 g | |
| PUFA 22:5 n-3 (DPA) | 0 g | 0 g |
Source: USDA FoodData Central, FDC 2708418: every value the record reports, per 100 g as USDA gives it and scaled to the portion; Daily Values: 21 CFR 101.9.
Source: USDA FoodData Central (SR Legacy, Foundation Foods and Survey foods), April 30, 2026 release.
Questions
How many calories are in congee?
100 in 1 cup (255 g) of congee; 38 to 60 per 100 g across USDA's descriptions.
How much protein is in congee?
2g in 1 cup; 0.8 g per 100 g.
How much sodium is in congee?
600mg in 1 cup; 234 mg per 100 g. Salt added in cooking changes it: USDA lists salted and unsalted forms separately where it measured both.
Sources for this page
- USDA FoodData Central
- the food and product records, April 30, 2026 release. fdc.nal.usda.gov
- FoodData Central documentation
- what each data type is and how branded records are submitted. fdc.nal.usda.gov
- USDA Food and Nutrient Database for Dietary Studies
- the survey foods and their portions. ars.usda.gov
- 21 CFR 101.9, Nutrition labeling of food
- the label format, rounding and Daily Values. ecfr.gov
- FDA, How to Understand and Use the Nutrition Facts Label
- the 5% and 20% Daily Value rule. fda.gov