Egg porridge

Breakfast

Item Rating: 71/100

1 serving (250 grams) contains 150 calories, 6.0 grams of protein, 3.0 grams of fat, and 25.0 grams of carbohydrates.

Nutrition Information

1 cup (235.8g)

Calories		141.5
% Daily Value*
Total Fat		2.8 g	3%
	Saturated Fat	0.9 g	4%
	Polyunsaturated Fat	0 g
Cholesterol		47.2 mg	15%
Sodium		377.4 mg	16%
Total Carbohydrates		23.6 g	8%
	Dietary Fiber	0.9 g	3%
	Sugars	0.9 g
protein		5.7 g	11%
Vitamin D		18.9 mcg	94%
Calcium		28.3 mg	2%
Iron		0.9 mg	5%
Potassium		94.3 mg	2%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🍯 Low sugar

Source of Calories

Fat: 25 cal (17.7%)

Protein: 22 cal (16.0%)

Carbs: 94 cal (66.3%)

About Egg porridge

Egg porridge is a comforting and nutritious dish commonly found in Asian cuisines, particularly in Chinese, Korean, and Southeast Asian cultures. Traditionally made by simmering rice in water or broth until creamy, egg is added towards the end for extra flavor and nutrition. This dish is low in fat and provides a blend of carbohydrates from the rice and high-quality protein from the eggs. Eggs are a rich source of vitamins like B12 and D, and minerals such as selenium and iodine. A single serving can provide essential macronutrients and is easily digestible, making it a popular choice for all ages, especially during illness or recovery. Enriched with hearty ingredients like ginger or scallions, egg porridge is both soothing and nutritionally balanced.

Health Benefits

• Eggs are rich in protein, which supports muscle growth and tissue repair (6–7g per egg).
• Egg yolks contain choline, essential for brain health and cognitive function.
• Eggs provide vitamin D, which supports bone health and immune function.
• Rice in the porridge offers carbohydrates for sustained energy release.
• Selenium in eggs acts as an antioxidant, protecting cells from oxidative damage.

Dietary Considerations

Allergens: Contains Eggs, Rice (low risk but possible cross-reactivity), Potential broth ingredients (e.g., soy, celery)

Suitable for: High-protein diets, soft-food diets, gluten-free (if made without gluten-containing broth)

Not suitable for: Egg allergies, low-carb diets, vegan diets

Selection and Storage

Store leftover porridge in an airtight container in the refrigerator for up to 2 days. Reheat gently on the stove or microwave, adding water or broth to loosen the texture if it thickens.

Common Questions About Egg porridge Nutrition

Is egg porridge high in protein?

Egg porridge can be a good source of protein depending on the number of eggs used. One large egg provides approximately 6 grams of protein, while the porridge base made with grains like rice or oats contributes little to no protein. For a higher protein content, add more eggs or pair it with additional protein-rich ingredients.

Can I eat egg porridge on a keto diet?

Egg porridge may not be ideal for a keto diet if made with a traditional grain base like rice or oats, as these are high in carbohydrates. However, you can modify the recipe by using cauliflower rice or other low-carb substitutes to make it keto-friendly. Eggs themselves are keto-compatible as they contain minimal carbs.

What are the health benefits of egg porridge?

Egg porridge offers benefits like high-quality protein from eggs to support muscle repair and growth, and depending on the grains used, could provide fiber for digestion. Eggs also contain vitamins like B12, D, and choline, which contribute to brain and nerve health. However, traditional recipes may be high in carbohydrates or sodium if excessive seasoning is added.

What is a recommended portion size for egg porridge?

A typical serving size for egg porridge is around 1 cup (approximately 200-250 grams), which provides roughly 200-300 calories depending on the ingredients and preparation method. If you add eggs, aim for one or two eggs per serving to keep the meal balanced without excessive calories or fat.

How does egg porridge compare to oatmeal or rice porridge?

Egg porridge tends to have higher protein content than traditional oatmeal or rice porridge due to the inclusion of eggs. Oatmeal is typically higher in fiber and complex carbohydrates, whereas rice porridge is lower in carbs but has less fiber. Egg porridge can be more versatile and suited for higher-protein dietary needs.

Data Sources & Scientific References