Congee has an estimated glycemic index of 78 (range 72 to 84), which is high, and a glycemic load of 26 per serving (high). NutriOptio estimates one serving (1 cup (240 ml)) at 150 calories, with 3 g protein, 34 g carbohydrate and 0.5 g fat.
Chinese cuisine · Gluten-Free · Non-Vegetarian. Serving: 1 cup (240 ml).
| Nutrient | Per serving |
|---|---|
| Calories | 150 kcal |
| Protein | 3 g |
| Carbohydrate | 34 g |
| Fiber | 1 g |
| Sugars | 0 g |
| Added sugars | 0 g |
| Fat | 0.5 g |
| Saturated fat | 0 g |
| Sodium | 300 mg |
Typical ingredients: Rice, water, salt, optional toppings (such as green onions, ginger, soy sauce, or meat)
| Dish | GL / serving | kcal / serving |
|---|---|---|
| Bao | 25 | 220 |
| Pandan Cake | 24 | 350 |
| Shrimp Fried Rice | 24 | 300 |
| You Tiao | 24 | 250 |
| Wonton Noodle Soup | 23 | 400 |
NutriOptio estimates 150 calories in one serving (1 cup (240 ml)) of a typical congee recipe. Your recipe and portion will change this.
A serving has an estimated glycemic load of 26, which is high (10 or under is low, 20 or over is high). Portion size and what you eat it with matter. This is general information, not medical advice.
NutriOptio grades a typical congee B on Nutri-Score, where A is the best and E the lowest nutritional quality.
Your recipe is not the typical one. Photograph your plate or describe it, and NutriOptio grades your actual portion for glycemic load, Nutri-Score and processing.
Open the NutriOptio web appThese are the values the NutriOptio app gave for a typical congee in October 2026. They are AI estimates and can change as the app is updated; search the dish in the app for its current estimate. Calories and nutrients are NutriOptio's AI estimate for a typical recipe and portion. The glycemic index is NutriOptio's reference value for this dish, estimated from its carbohydrate ingredients; glycemic load is computed from it and the serving's carbohydrate. Home and restaurant versions vary, sometimes a lot. General information, not medical advice.
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