Is Congee Good for Weight Loss?

Congee is a rice porridge that is often eaten for breakfast in Asian cultures. It is made by simmering rice in water or broth until it becomes soft and mushy. Congee is a versatile dish that can be eaten plain or topped with various ingredients, such as meat, seafood, vegetables, or tofu.

Congee Good for Weight Loss
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The Nutrition Facts of Congee

A typical serving of congee contains about 150 calories, 2 grams of fat, 25 grams of carbohydrates, and 5 grams of protein. It is also a good source of fiber, providing about 3 grams per serving.

The Pros and Cons of Congee for Weight Loss


  • Congee is low in calories and fat. This makes it a good choice for people who are trying to lose weight or maintain a healthy weight.
  • Congee is high in fiber. Fiber can help you feel full and satisfied, which can help you eat less throughout the day.
  • Congee is a versatile dish. You can customize it to your liking, which makes it a sustainable weight loss option.


  • Congee can be high in carbohydrates. If you are following a low-carb diet, you may want to avoid congee or to make it with a low-carb alternative to rice, such as cauliflower rice.
  • Congee can be bland. You will need to season it with flavorful ingredients to make it more palatable.


Congee can be a good food for weight loss, but it is important to be mindful of the ingredients you use and the portion size you eat. If you are trying to lose weight, it is best to make congee with plain rice and to top it with low-calorie ingredients. You should also be mindful of your portion size and only eat a bowl that is about the size of your fist.

Related Headings

  • Congee
  • Weight Loss
  • Calories
  • Fat
  • Carbohydrates
  • Fiber
  • Low-carb diet

Additional Information

  • If you are looking for a low-carb congee recipe, you can try making it with cauliflower rice.
  • You can also add vegetables to congee to make it more nutritious.
  • It is important to be mindful of your portion size when eating congee. A small serving is about 1/2 cup.

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