Easy Chicken Congee Recipe

Ingredient description Matched product Energy (calories)
60g millet Millet · raw - 60 g 227 kcal
5g shredded chicken breast Chicken · broilers or fryers · breast · meat and skin · raw - 5 g 9 kcal
5g minced celery Celery · raw - 5 g 1 kcal
5g green peas Peas · edible-podded · raw - 5 g 2 kcal
5g minced onion Onions · sweet · raw - 5 g 2 kcal
5g diced carrot Carrots · cooked · boiled · drained · without salt - 5 g 2 kcal
Some chopped green onions Onions · young green · tops only - 1 cup chopped 19 kcal
7
Main Ingredients
1
Servings per recipe
156 g
Servings size
Amount per 156 g= 1 serving(s)
  • Energy (calories)：261kcal
    12%
  • Protein：8.6g
    16%
  • Fat：3.36g Why gray?
    7%
  • Carbohydrates：49.1g
    20%
Calorie breakdown
  • Protein: 12%
    33kcal
  • Fat: 11%
    28kcal
  • Carbohydrates: 77%
    200kcal
The chart shows the percentage of calories intake (energy) coming from the respective macronutrients (fats, protein and carbohydrates).
Omega 6 : Omega 3
1:1
20:1
3:1
Both fatty acids are essential, but nowadays the majority of western diets include excessive amounts of Omega 6 acid.

The ratio shows whether the proportion of both fatty acids in your diet is optimal. Red color means too much of Omega 6 or too little of Omega 3. The data are rounded off and approximate.

General

  • Energy
    12%
    261 kcal
  • Water
    3%
    92.51 g

Carbohydrates

  • Carbohydrate
    20%
    49.1 g
  • Fiber
    27%
    6.8 g
  • Sugars, total
    3.47 g
  • Starch
    0.01 g

Lipids

  • Total lipid (fat)
    7%
    3.36 g
  • Total polyunsaturated
    1.437 g
  • Omega 3 (n-3)
    0.016 g
  • Omega 6 (n-6)
    0.043 g
  • Total monounsaturated
    0.673 g
  • Total saturated
    as low as possible
    0.634 g
  • Total trans
    as low as possible
    0.005 g
  • Cholesterol
    as low as possible
    3 mg

Protein + aminoacids

  • Protein
    16%
    8.6 g
  • Tryptophan
    27%
    0.086 g
  • Threonine
    21%
    0.27 g
  • Isoleucine
    28%
    0.345 g
  • Leucine
    35%
    0.935 g
  • Lysine
    9%
    0.231 g
  • Methionine + Cystine
    25%
    0.309 g
  • Methionine
    0.163 g
  • Cystine
    0.147 g
  • Phenylalanine + Tyrosine
    30%
    0.644 g
  • Phenylalanine
    0.398 g
  • Tyrosine
    0.246 g
  • Valine
    27%
    0.417 g

Vitamins

  • Vitamin C
    17%
    13.1 mg
  • Folate, total
    78 µg
  • Folate, DFE
    78 µg DFE
  • Vitamin B-1 (Thiamin)
    26%
    0.291 mg
  • Vitamin B-2 (Riboflavin)
    19%
    0.207 mg
  • Vitamin B-3 (Niacin)
    26%
    3.647 mg
  • Vitamin B-5 (Pantothenic acid)
    14%
    0.713 mg
  • Vitamin B-6
    27%
    0.345 mg
  • Vitamin B-12 (Cobalamin)
    1%
    0.02 µg
  • Vitamin A
    162%
    3773 IU
  • Vitamin E
    2%
    0.28 mg
  • Vitamin D
    0%
    1 IU
  • Vitamin K
    128%
    114.9 µg
  • Isoflavones, total
    0 mg

Minerals

  • Calcium, Ca
    5%
    49 mg
  • Magnesium, Mg
    27%
    84 mg
  • Phosphorus, P
    29%
    204 mg
  • Iron, Fe
    13%
    2.35 mg
  • Potassium, K
    6%
    282 mg
  • Sodium, Na
    2%
    24 mg
  • Zinc, Zn
    15%
    1.23 mg
  • Copper, Cu
    54%
    0.483 mg
  • Selenium, Se
    5%
    2.9 µg
  • Manganese, Mn
    62%
    1.116 mg
Nutrition information is automatically calculated, so should only be used as an approximation.
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