1 serving (250 grams) contains 200 calories, 15.0 grams of protein, 3.0 grams of fat, and 30.0 grams of carbohydrates.
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Nutrition Information
Calories |
188.7 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 2.8 g | 3% | |
| Saturated Fat | 0.9 g | 4% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 28.3 mg | 9% | |
| Sodium | 471.7 mg | 20% | |
| Total Carbohydrates | 28.3 g | 10% | |
| Dietary Fiber | 0.9 g | 3% | |
| Sugars | 0.9 g | ||
| protein | 14.2 g | 28% | |
| Vitamin D | 94.3 mcg | 471% | |
| Calcium | 28.3 mg | 2% | |
| Iron | 0.9 mg | 5% | |
| Potassium | 188.7 mg | 4% | |
* 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
Source of Calories
About Fish porridge
Fish porridge, also known as fish congee, is a comforting dish originating from Asian cuisine, particularly popular in Chinese, Thai, and Vietnamese culinary traditions. It is typically made by simmering rice in water or broth until it reaches a soft, creamy consistency, and adding fresh fish, often white fish like cod or tilapia, for protein. Nutritionally, it is an excellent source of lean protein, omega-3 fatty acids, and essential minerals such as iodine, selenium, and potassium. The rice provides carbohydrates for energy, while the fish delivers healthy fats and B vitamins. Low in saturated fat and generally light on spices, fish porridge is often enjoyed as a restorative meal or for breakfast, especially in colder months or during recovery from illness due to its gentle and digestible profile.
Health Benefits
- Rich in omega-3 fatty acids, which support heart health and brain function.
- Provides high-quality lean protein, essential for muscle repair and maintenance.
- Contains selenium, an antioxidant that helps protect cells from damage and supports thyroid health.
Dietary Considerations
Selection and Storage
Store fresh fish in the refrigerator and use within 1-2 days or freeze to extend shelf life. Cooked porridge can be refrigerated for up to 3 days in an airtight container.
Common Questions About Fish porridge Nutrition
What is the nutritional content of fish porridge?
Fish porridge is generally high in protein, with around 15-20 grams of protein per serving depending on the fish used. It is moderate in calories, typically ranging from 200-300 calories per bowl, and provides important nutrients like omega-3 fatty acids, vitamins D and B12, and essential minerals such as selenium and iodine.
Is fish porridge suitable for a low-carb or keto diet?
Fish porridge is not typically suitable for a strict low-carb or keto diet because it is usually made with rice, which is high in carbohydrates. However, you can modify it by replacing the rice with a low-carb alternative like riced cauliflower to make it keto-friendly.
What are the health benefits of eating fish porridge?
Fish porridge is rich in protein and omega-3 fatty acids, which support muscle health, brain function, and cardiovascular health. It is also easy to digest, making it a good option for individuals with sensitive stomachs or those recovering from illness. However, be mindful of sodium levels if soy sauce or salty condiments are added.
How much fish porridge should I eat for a balanced serving?
A balanced serving of fish porridge is usually around 1 to 1.5 cups, combined with a portion of fish weighing about 4-6 ounces. Pair it with steamed vegetables for added fiber and nutrients to ensure a well-rounded meal.
How does fish porridge compare to chicken porridge in nutrition and taste?
Fish porridge generally contains more omega-3 fatty acids and iodine compared to chicken porridge, which is higher in iron and vitamin B6. In terms of taste, fish porridge has a lighter, more delicate flavor, while chicken porridge may have a richer, meatier taste. Both are nutritious options, and the choice often depends on dietary needs and personal preference.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
