Seafood Congee
Seafood Congee is a light and nutritious soup that offers a modest amount of protein while being low in calories. Its minimal fat and sugar content make it a balanced choice for a gentle meal. It also provides a useful amount of vitamin B12 and potassium, which support overall health. The delicate flavor combined with essential nutrients makes it suitable for any time of day.
Macro Impact
A Serving (240 g) of Seafood Congee contains 140 calories, 10 g of protein, 20 g of carbohydrates, and 2 g of fat.
Calorie Burn
How long would it take to burn off 140 calories?
- Walking3.5 mph, moderate pace25 min
- YogaModerate effort, gentle pace36 min
- SwimmingFreestyle, moderate effort18 min
- Biking12–14 mph, moderate effort13 min
- StairsStair climbing, moderate pace18 min
- Running5 mph (12 min/mile)13 min
Estimates for an average adult male (~75 kg / 165 lb), based on activity MET values. Download Leana to calculate calorie burn based on your personal profile.
Nutritional composition
Complete nutrition facts: macronutrients (protein, carbs and fat) and micronutrients (vitamins and minerals).
Values per Serving (240 g)
Carbohydrates
- Carbohydrates20 / 313 g(6%)
- Dietary Fiber0.5 / 38 g(1%)
- Soluble Fiber0.3 g
- Insoluble Fiber0.2 g
- Total Sugars1 g
- Added Sugars0 / 63 g(0%)
- Sugar Alcohols0 g
- Other Carbohydrates18.5 g
- Sorbitol0 g
- Xylitol0 g
Fats
- Total Fat2 / 83 g(2%)
- Saturated Fat0.5 / 25 g(2%)
- Trans Fat0.1 g
- Monounsaturated Fat0.7 g
- Polyunsaturated Fat0.7 g
- Cholesterol50 / 300 mg(17%)
- Omega-30.3 g
- Omega-60.4 g
- Omega-90.7 g
- Oleic Acid0.7 g
- Capric Acid0.01 g
- Erucic Acid0 g
- Lauric Acid0.03 g
- Stearic Acid0.1 g
- Caprylic Acid0.01 g
- Linoleic Acid0.35 g
- Myristic Acid0.05 g
- Palmitic Acid0.3 g
- Linolenic Acid0 g
- Eicosenoic Acid0.01 g
- Arachidonic Acid0.01 g
- Alpha-Linolenic Acid (ALA)0.05 g
- Docosahexaenoic Acid (DHA)0.05 g
- Gamma-Linolenic Acid (GLA)0.03 g
- Docosapentaenoic Acid (DPA)0.05 g
- Eicosapentaenoic Acid (EPA)0.15 g
- Dihomo-Gamma-Linolenic Acid (DGLA)0.01 g
Protein
- Protein10 / 56 g(18%)
Amino Acids
- Lysine0.83 g
- Serine0.42 g
- Valine0.66 g
- Alanine0.58 g
- Cystine0.08 g
- Cysteine0.17 g
- Proline0.42 g
- Taurine40 mg
- Arginine0.58 g
- Histidine0.25 g
- Threonine0.37 g
- Isoleucine0.54 g
- Methionine0.25 g
- Tryptophan0.13 g
- Glutamic Acid1.7 g
- Aspartic Acid1 g
- Phenylalanine0.42 g
- Glycine0.58 g
- Leucine0.83 g
- Tyrosine0.25 g
Vitamins
- Vitamin A20 / 900 ug(2%)
- Vitamin C2 / 90 mg(2%)
- Vitamin D2 / 15 ug(13%)
- Vitamin E0.4 / 15 mg(3%)
- Vitamin K1 / 120 ug(1%)
- Vitamin B60.1 / 1.3 mg(8%)
- Vitamin B120.8 / 2.4 ug(33%)
- Thiamin (B1)0.05 / 1.2 mg(4%)
- Riboflavin (B2)0.05 / 1.3 mg(4%)
- Niacin (B3)1.5 / 16 mg(9%)
- Folate10 / 400 ug(3%)
- Pantothenic Acid (B5)0.3 / 5 mg(6%)
- Biotin1 / 30 ug(3%)
- Choline15 / 550 mg(3%)
Minerals
- Calcium20 / 1,000 mg(2%)
- Iron0.5 / 8 mg(6%)
- Magnesium15 / 420 mg(4%)
- Phosphorus80 / 700 mg(11%)
- Potassium150 / 3,400 mg(4%)
- Sodium530 / 2,300 mg(23%)
- Zinc0.7 / 11 mg(6%)
- Copper0.1 / 0.9 mg(11%)
- Manganese0.2 / 2.3 mg(9%)
- Selenium25 / 55 ug(45%)
- Iodine30 / 150 ug(20%)
- Chromium1 / 35 ug(3%)
- Molybdenum3 / 45 ug(7%)
- Chloride50 / 2,300 mg(2%)
Other
- Water210 / 3,700 g(6%)
- Caffeine0 mg
- Alcohol0 g
Sources
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