Congee, with egg: Calories, Macros, 22 Vitamins & 11 Minerals (USDA Per 100g)
A classic and comforting Asian rice porridge, this congee is slow-cooked to a creamy texture and often served with a soft-boiled, poached, or century egg, adding a rich, savory depth to the simple rice base. --- RECIPE --- Servings: 4-6 Prep Time: 10 minutes Ingredients: - 1 cup jasmine rice, rinsed - 8-10 cups chicken or vegetable broth or water - 1 inch ginger, sliced - 2-4 eggs (soft-boiled, poached, or century egg) - Salt to taste - Optional garnishes: chopped scallions, fried shallots, soy sauce, sesame oil, white pepper Instructions: 1. In a large pot, combine rinsed rice and broth/water. Add ginger slices. 2. Bring to a boil over high heat, then immediately reduce heat to low, cover, and simmer for 1.5-2 hours, stirring occasionally to prevent sticking, until rice grains have broken down and the congee is thick and creamy. 3. While congee cooks, prepare your eggs (e.g., soft-boil for 6-7 minutes, then peel). 4. Season congee with salt to taste. 5. Serve hot, topped with a prepared egg, and garnished with scallions, fried shallots, a drizzle of soy sauce and sesame oil, and a dash of white pepper.
Per 100g reference serving, Congee, with egg provides 60 kcal of energy, 3.12g protein (21% of calories), 6.91g total carbohydrates (47% of calories, including 0.1g dietary fiber and 0.05g sugars), and 2.06g total fat (32% of calories).
Vitamins Profile in Congee, with egg (Per 100g)
Track how Congee, with egg contributes to your daily fat-soluble (Vitamins A, D, E, K), water-soluble B-complex, Vitamin C, Choline, and carotenoid antioxidant targets in Wise Eating: AI Food Tracker.
| Vitamin / Bioactive | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Vitamin D (D2 + D3) | 0.5 µg | 2.5% DV |
| Vitamin B12 (Cobalamin) | 0.2 µg | 8.3% DV |
| Vitamin A (RAE) | 36 µg | 4% DV |
| Vitamin E (Alpha-Tocopherol) | 0.22 mg | 1.5% DV |
| Vitamin K (Phylloquinone) | 0.1 µg | 0.1% DV |
| Vitamin B1 (Thiamin) | 0.055 mg | 4.6% DV |
| Vitamin B2 (Riboflavin) | 0.087 mg | 6.7% DV |
| Vitamin B3 (Niacin) | 0.352 mg | 2.2% DV |
| Vitamin B6 (Pyridoxine) | 0.035 mg | 2.1% DV |
| Total Folate (Vitamin B9) | 28 µg | 7% DV |
| Folate (Dietary Folate Equivalents) | 37 µg | 9.2% DV |
| Natural Food Folate | 15 µg | 3.8% DV |
| Choline | 67.5 mg | 12.3% DV |
| Preformed Retinol | 36 µg | 4% DV |
| Beta-Cryptoxanthin | 3 µg | 0.5% DV |
| Lutein + Zeaxanthin | 101 µg | 1% DV |
Minerals & Electrolytes in Congee, with egg (Per 100g)
Electrolyte ratios (potassium-to-sodium, calcium-to-magnesium) and trace minerals (iron, zinc, selenium, copper, manganese) determine cellular hydration, oxygen transport, and thyroid function.
| Mineral / Electrolyte | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Iron (Fe) | 0.62 mg | 3.4% DV |
| Calcium (Ca) | 14 mg | 1.1% DV |
| Magnesium (Mg) | 6 mg | 1.4% DV |
| Potassium (K) | 35 mg | 0.7% DV |
| Zinc (Zn) | 0.37 mg | 3.4% DV |
| Selenium (Se) | 8 µg | 14.5% DV |
| Phosphorus (P) | 47 mg | 3.8% DV |
| Copper (Cu) | 0.022 mg | 2.4% DV |
| Sodium (Na) | 213 mg | 9.3% DV |
Fatty Acids, Omega-3s & Sterols (Per 100g)
| Lipid / Fatty Acid | Amount per 100g | % Reference Target |
|---|---|---|
| Omega-3 ALA (Alpha-Linolenic Acid) | 0.005 g | 0.3% DV |
| Linoleic Acid (Omega-6 PUFA) | 0.306 g | 2.2% DV |
| Monounsaturated Fat (MUFA) | 0.747 g | 2.5% DV |
| Polyunsaturated Fat (PUFA) | 0.382 g | 1.9% DV |
| Saturated Fat (SFA) | 0.658 g | 3.3% DV |
| Dietary Cholesterol | 82 mg | 27.3% DV |
Essential Amino Acids & BCAAs (Per 100g)
| Amino Acid | Amount per 100g | % Daily Reference |
|---|---|---|
| Trace / Not significant per 100g serving | ||
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Frequently Asked Questions
100 grams of Congee, with egg contains 60 calories (kcal), 3.12g of protein, 6.91g of carbohydrates (0.1g fiber, 0.05g total sugars), and 2.06g of total fat according to the USDA Standard Reference dataset in Wise Eating.
Congee, with egg has an estimated food pH of 6.5 and a Potential Renal Acid Load (PRAL) score of 2.19 mEq/100g, classifying it as Acid-Forming (Positive PRAL).
Allergen tags for Congee, with egg: Eggs. In Wise Eating's WHO-aligned pediatric feeding database, the minimum age guideline is 6+ months with age-appropriate preparation.
Download Wise Eating: AI Food Tracker (App Store ID 6751406823) to log Congee, with egg by voice, barcode, photo, or search, and automatically calculate your daily 22 vitamins, 11 minerals, amino acids, and omega-3 fatty acids.