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    Nutritional Facts: Chicken and Vegetables Congee (Chok)

    Please note, the information provided here is approximate. Totals do not include: possible substitutions (i.e. "OR"-ed ingredients), optional ingredients, or ingredients without a measurement (e.g. "to taste").

    Learn more about how we calculate nutritional information, and always consult a registered dietician or your physician before embarking on any diet plan which relies on these numbers, and for any other questions.

      1 1/2 cups (293g)
    rice
    8 cups (1,896g)
    water
    6 large (564g)
    chicken thighs
    1/2 cup (0g)
    dried scallops
    5 (15g)
    garlic cloves
    1 slice (2g)
    fresh ginger
    3 tablespoons (54g)
    oyster sauce
    2 tablespoons (0g)
    Chinese wine
    1 tablespoon (18g)
    soya sauce
    1 tablespoon (7g)
    white pepper
    1 1/2 teaspoons (6g)
    sugar
    1 tablespoon (0g)
    low-sodium worcestershire sauce
    1 tablespoon (14g)
    sesame oil
    1 (61g)
    carrots
    1 head (608g)
    broccoli
    2 (100g)
    eggs
    1 to taste (0g)
    green onions
    1 to taste (0g)
    cilantro
    1 dash (0g)
    white pepper
    Total 1 serving
    Alanine (g) 1.1 n/a 5.7 n/a 0.0 0.0 n/a n/a 0.1 n/a n/a n/a 0.0 0.1 0.6 0.7 n/a n/a n/a 8 1
    Alcohol n/a 0.0 0.0 n/a 0.0 0.0 0.0 n/a 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 n/a n/a 0.0 0 0
    Arginine (g) 1.6 n/a 6.1 n/a 0.1 0.0 n/a n/a 0.1 n/a n/a n/a 0.0 0.1 1.2 0.8 n/a n/a n/a 10 2
    Ash (g) 1.7 1.9 4.6 n/a 0.2 0.0 4.0 n/a 3.2 0.1 0.0 n/a 0.0 0.6 5.3 1.1 n/a n/a 0.0 23 4
    Aspartic acid (g) 1.8 n/a 8.7 n/a 0.1 0.0 n/a n/a 0.2 n/a n/a n/a 0.0 0.1 2.0 1.3 n/a n/a n/a 14 2
    Caffeine n/a 0.0 0.0 n/a 0.0 0.0 0.0 n/a 0.0 n/a 0.0 n/a 0.0 0.0 0.0 0.0 n/a n/a n/a 0 0
    Calcium (mg) 26.3 56.9 56.4 n/a 27.2 0.4 17.3 n/a 3.6 18.8 0.1 n/a 0.0 20.1 285.8 56.0 n/a n/a 0.3 569 95
    Calories 1,053.0 0.0 1,190.0 n/a 22.4 1.8 27.5 n/a 10.8 21.0 24.4 n/a 120.2 25.0 206.7 143.0 n/a n/a 0.4 2,846 474
    Calories (kj) 4,405.1 0.0 4,980.1 n/a 93.5 7.3 115.0 n/a 45.2 87.9 101.9 n/a 503.1 105.5 857.3 599.0 n/a n/a 1.5 11,902 1,984
    Carbohydrates (g) 232.1 0.0 0.0 n/a 5.0 0.4 5.9 n/a 1.0 4.9 6.3 n/a 0.0 5.8 40.4 0.7 n/a n/a 0.1 303 50
    Cholesterol (mg) 0.0 0.0 473.8 n/a 0.0 0.0 0.0 n/a 0.0 0.0 0.0 n/a 0.0 0.0 0.0 372.0 n/a n/a 0.0 846 141
    Copper (mg) 0.3 0.2 0.3 n/a 0.0 0.0 0.1 n/a 0.0 0.1 0.0 n/a 0.0 0.0 0.3 0.1 n/a n/a 0.0 1 0
    Cystine (g) 0.4 n/a 1.3 n/a 0.0 0.0 n/a n/a 0.0 n/a n/a n/a 0.0 0.1 0.2 0.3 n/a n/a n/a 2 0
    Dietary Fiber (g) 4.1 0.0 0.0 n/a 0.3 0.0 0.2 n/a 0.1 1.9 0.0 n/a 0.0 1.7 15.8 0.0 n/a n/a 0.0 24 4
    Folate (mcg) 675.7 0.0 45.1 n/a 0.5 0.2 8.1 n/a 3.2 0.7 0.0 n/a 0.0 11.6 383.0 47.0 n/a n/a 0.0 1,175 196
    Folate, DFE (mcg) 1,129.1 0.0 45.1 n/a 0.5 0.2 8.1 n/a 3.2 0.7 0.0 n/a 0.0 11.6 383.0 47.0 n/a n/a 0.0 1,629 271
    Folate, food (mcg) 26.3 0.0 45.1 n/a 0.5 0.2 8.1 n/a 3.2 0.7 0.0 n/a 0.0 11.6 383.0 47.0 n/a n/a 0.0 526 88
    Folic acid (mcg) 649.4 0.0 0.0 n/a 0.0 0.0 0.0 n/a 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 n/a n/a 0.0 649 108
    Fructose n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.0 n/a n/a 0.3 4.1 0.0 n/a n/a n/a 4 1
    Galactose n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.0 n/a n/a 0.0 0.0 0.0 n/a n/a n/a 0 0
    Glucose (dextrose) n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.0 n/a n/a 0.4 3.0 0.4 n/a n/a n/a 4 1
    Glutamic acid (g) 3.8 n/a 14.2 n/a 0.1 0.0 n/a n/a 0.4 n/a n/a n/a 0.0 0.2 3.3 1.7 n/a n/a n/a 24 4
    Glycine (g) 0.9 n/a 6.4 n/a 0.0 0.0 n/a n/a 0.1 n/a n/a n/a 0.0 0.0 0.5 0.4 n/a n/a n/a 8 1
    Histidine (g) 0.5 n/a 2.8 n/a 0.0 0.0 n/a n/a 0.0 n/a n/a n/a 0.0 0.0 0.4 0.3 n/a n/a n/a 4 1
    Iron (mg) 12.8 0.0 5.6 n/a 0.3 0.0 0.1 n/a 0.4 1.0 0.0 n/a 0.0 0.2 4.4 1.8 n/a n/a 0.0 27 4
    Isoleucine (g) 0.8 n/a 4.8 n/a 0.0 0.0 n/a n/a 0.1 n/a n/a n/a 0.0 0.0 0.5 0.7 n/a n/a n/a 7 1
    Lactose n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.0 n/a n/a 0.0 1.3 0.0 n/a n/a n/a 1 0
    Leucine (g) 1.6 n/a 7.1 n/a 0.0 0.0 n/a n/a 0.1 n/a n/a n/a 0.0 0.1 0.8 1.1 n/a n/a n/a 11 2
    Lysine (g) 0.7 n/a 7.9 n/a 0.0 0.0 n/a n/a 0.1 n/a n/a n/a 0.0 0.1 0.8 0.9 n/a n/a n/a 11 2
    Magnesium (mg) 102.4 19.0 112.8 n/a 3.8 0.9 2.2 n/a 7.2 6.4 0.0 n/a 0.0 7.3 127.7 12.0 n/a n/a 0.1 402 67
    Maltose n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.0 n/a n/a 0.0 1.3 0.0 n/a n/a n/a 1 0
    Manganese (mg) 3.2 0.0 0.1 n/a 0.3 0.0 0.0 n/a 0.1 0.3 0.0 n/a n/a 0.1 1.3 0.0 n/a n/a 0.0 5 1
    Methionine (g) 0.5 n/a 2.6 n/a 0.0 0.0 n/a n/a 0.0 n/a n/a n/a 0.0 0.0 0.2 0.4 n/a n/a n/a 4 1
    Monounsaturated Fat (g) 0.5 0.0 35.7 n/a 0.0 0.0 0.0 n/a 0.0 0.1 0.0 n/a 5.4 0.0 0.1 3.7 n/a n/a 0.0 45 8
    Niacin (mg) 14.9 0.0 30.6 n/a 0.1 0.0 0.8 n/a 0.7 0.0 0.0 n/a 0.0 0.6 3.9 0.1 n/a n/a 0.0 52 9
    Pantothenic acid (mg) 3.9 0.0 5.8 n/a 0.1 0.0 0.0 n/a 0.1 n/a 0.0 n/a 0.0 0.2 3.5 1.5 n/a n/a n/a 15 3
    Phenylalanine (g) 1.0 n/a 3.8 n/a 0.0 0.0 n/a n/a 0.1 n/a n/a n/a 0.0 0.0 0.7 0.7 n/a n/a n/a 6 1
    Phosphorus (mg) 315.9 0.0 817.8 n/a 23.0 0.7 11.9 n/a 23.4 12.5 0.0 n/a 0.0 21.4 401.3 198.0 n/a n/a 0.2 1,826 304
    Phytosterols n/a n/a n/a n/a n/a 0.3 n/a n/a n/a 3.9 n/a n/a 117.6 n/a n/a n/a n/a n/a 0.1 122 20
    Polyunsaturated Fat (g) 0.5 0.0 18.5 n/a 0.0 0.0 0.0 n/a 0.0 0.0 0.0 n/a 5.7 0.1 0.2 1.9 n/a n/a 0.0 27 4
    Potassium (mg) 251.6 19.0 1,082.9 n/a 60.2 9.1 29.2 n/a 38.2 5.2 0.1 n/a 0.0 195.2 1,921.3 138.0 n/a n/a 0.1 3,750 625
    Proline (g) 0.9 n/a 4.8 n/a 0.0 0.0 n/a n/a 0.1 n/a n/a n/a 0.0 0.0 0.7 0.5 n/a n/a n/a 7 1
    Protein (g) 19.3 0.0 97.4 n/a 1.0 0.0 0.7 n/a 1.9 0.7 0.0 n/a 0.0 0.6 17.1 12.6 n/a n/a 0.0 151 25
    Retinol (mcg) 0.0 0.0 231.2 n/a 0.0 0.0 0.0 n/a 0.0 0.0 0.0 n/a 0.0 0.0 0.0 160.0 n/a n/a 0.0 391 65
    Riboflavin (mg) 0.1 0.0 0.9 n/a 0.0 0.0 0.1 n/a 0.0 0.0 0.0 n/a 0.0 0.0 0.7 0.5 n/a n/a 0.0 2 0
    Saturated Fat (g) 0.5 0.0 24.0 n/a 0.0 0.0 0.0 n/a 0.0 0.0 0.0 n/a 1.9 0.0 0.2 3.1 n/a n/a 0.0 30 5
    Selenium (mcg) 44.2 0.0 72.8 n/a 2.1 0.0 2.4 n/a 0.1 0.2 0.0 n/a 0.0 0.1 15.2 30.7 n/a n/a 0.0 168 28
    Serine (g) 1.0 n/a 3.4 n/a 0.0 0.0 n/a n/a 0.1 n/a n/a n/a 0.0 0.0 0.7 1.0 n/a n/a n/a 6 1
    Sodium (mg) 2.9 56.9 428.6 n/a 2.6 0.3 1,475.8 n/a 1,005.5 0.4 0.1 n/a 0.0 42.1 200.6 142.0 n/a n/a 0.0 3,358 560
    Starch n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.9 0.0 n/a n/a n/a n/a 1 0
    Sucrose n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 6.3 n/a n/a 2.2 0.6 0.0 n/a n/a n/a 9 2
    Sugar n/a 0.0 0.0 n/a 0.2 0.0 0.0 n/a 0.3 n/a 6.3 n/a 0.0 2.9 10.3 0.4 n/a n/a n/a 20 3
    Theobromine n/a 0.0 0.0 n/a 0.0 0.0 0.0 n/a 0.0 n/a 0.0 n/a 0.0 0.0 0.0 0.0 n/a n/a n/a 0 0
    Thiamin (mg) 1.7 0.0 0.3 n/a 0.0 0.0 0.0 n/a 0.0 0.0 0.0 n/a 0.0 0.0 0.4 0.0 n/a n/a 0.0 3 0
    Threonine (g) 0.7 n/a 4.0 n/a 0.0 0.0 n/a n/a 0.1 n/a n/a n/a 0.0 0.1 0.5 0.6 n/a n/a n/a 6 1
    Tocopherol, alpha (mg) 0.3 0.0 1.6 n/a 0.0 0.0 0.0 n/a 0.0 n/a 0.0 n/a 0.2 0.4 4.7 1.1 n/a n/a n/a 8 1
    Tocopherol, beta n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.0 0.1 0.0 n/a n/a n/a 0 0
    Tocopherol, delta n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.0 0.0 0.1 n/a n/a n/a 0 0
    Tocopherol, gamma n/a n/a 0.3 n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.0 1.0 0.5 n/a n/a n/a 2 0
    Total Fat (g) 1.7 0.0 86.0 n/a 0.1 0.0 0.1 n/a 0.0 0.2 0.0 n/a 13.6 0.1 2.2 9.5 n/a n/a 0.0 114 19
    Trans-monoenoic Fat n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.0 n/a n/a n/a 0 0
    TransFatty acids n/a n/a 1.2 n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.0 n/a 0.0 n/a n/a n/a 1 0
    Tryptophan (g) 0.2 n/a 1.1 n/a 0.0 0.0 n/a n/a 0.0 n/a n/a n/a 0.0 0.0 0.2 0.2 n/a n/a n/a 2 0
    Tyrosine (g) 0.6 n/a 3.1 n/a 0.0 0.0 n/a n/a 0.1 n/a n/a n/a 0.0 0.0 0.3 0.5 n/a n/a n/a 5 1
    Valine (g) 1.2 n/a 4.7 n/a 0.0 0.0 n/a n/a 0.1 n/a n/a n/a 0.0 0.0 0.8 0.9 n/a n/a n/a 8 1
    Vitamin A, IU (IU) 0.0 0.0 778.3 n/a 1.4 0.0 0.0 n/a 0.0 0.0 0.0 n/a 0.0 10,190.7 3,787.8 540.0 n/a n/a 0.0 15,298 2,550
    Vitamin A, RAE (mcg) 0.0 0.0 231.2 n/a 0.0 0.0 0.0 n/a 0.0 0.0 0.0 n/a 0.0 509.4 188.5 160.0 n/a n/a 0.0 1,089 182
    Vitamin B-12 (mcg) 0.0 0.0 1.7 n/a 0.0 0.0 0.2 n/a 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.9 n/a n/a 0.0 3 0
    Vitamin B-6 (mg) 0.4 0.0 1.5 n/a 0.2 0.0 0.0 n/a 0.0 0.0 0.0 n/a 0.0 0.1 1.1 0.2 n/a n/a 0.0 3 1
    Vitamin C (mg) 0.0 0.0 13.0 n/a 4.7 0.1 0.1 n/a 0.0 1.5 0.0 n/a 0.0 3.6 542.3 0.0 n/a n/a 0.0 565 94
    Vitamin D (IU) 0.0 0.0 28.2 n/a 0.0 0.0 0.0 n/a 0.0 0.0 0.0 n/a 0.0 0.0 0.0 82.0 n/a n/a 0.0 110 18
    Water (g) 37.7 1,894.1 381.7 n/a 8.8 1.7 43.2 n/a 11.9 0.8 0.0 n/a 0.0 53.9 542.9 76.2 n/a n/a 0.0 3,053 509
    Zinc (mg) 3.4 0.0 9.0 n/a 0.2 0.0 0.0 n/a 0.1 0.1 0.0 n/a 0.0 0.1 2.5 1.3 n/a n/a 0.0 17 3

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