Xiao Long Bao

Other

A delicate Chinese soup dumpling filled with savory meat and broth.

🔥 Steamed delicacy

💚 Low calorie snack option

💪 Rich in protein from the filling

What is a Xiao Long Bao?

Xiao long bao, also known as soup dumplings, originated in the Jiangsu province of China and are particularly popular in Shanghai cuisine. These delicate dumplings are made with a thin dough wrapper filled with minced pork or other meats and gelatinized broth, which turns into a rich soup upon steaming. Modern variations often introduce fillings like crab, chicken, or vegetarian options.

The dumplings have a thin, almost translucent skin that encases a flavorful explosion of soup and savory meat. The texture is a delightful combination of a slippery dough wrapper, juicy filling, and broth. They are most commonly enjoyed steamed within bamboo baskets and are a staple in dim sum or Chinese meals.

Nutritionally, xiao long bao provide a mix of proteins and carbohydrates with a small amount of fat depending on the filling and wrapper ingredients. One serving (4 pieces) typically has around 150-200 calories, making it a relatively light choice. Sodium content can be high due to the soup and filling, so portion control is important.

Nutrition Highlights

40

Calories

per dumpling

3g

Protein

per dumpling

5g

Carbs

per dumpling

100mg

Sodium

per dumpling

2g

Fat

per dumpling

These values are based on a standard serving size. Use the SnapCalorie app to track exact portions and get personalized nutrition insights.

Health Benefits of Xiao Long Baos

💪

Provides Lean Protein

The pork or chicken filling in xiao long bao offers a good source of lean protein, which supports muscle repair and general bodily functions.

• Rich in Protein
• Rich in Iron

💚

Satisfies with Low Calories

Despite their rich flavor, xiao long bao are relatively low in calories compared to fried or baked foods, making them a satisfying option for those watching their calorie intake.

• Rich in Calories
• Rich in Carbs

⚡

Energy Boost from Carbohydrates

The dough wrapper provides a quick source of carbohydrates, which can help maintain energy during a busy day or complement a balanced meal.

• Rich in Carbs
• Rich in Sodium

Diet Compatibility

Is Xiao Long Bao suitable for your diet? Here's what you need to know:

✗ Vegan: Contains meat and broth

✗ Keto: High in carbs from the dough wrapper

✗ Gluten-Free: Made with wheat-based wrappers

✗ Paleo: Uses refined flour in the dough

✗ Low-Carb: Carb content makes it unsuitable

🍽️ How to Enjoy Xiao Long Baos

Breakfast

Enjoy with a pot of Chinese tea for a hearty, warm start to your day.

Tip: Pair with pickled vegetables for a balanced flavor profile.

Lunch

Serve alongside a light vegetable stir-fry or wilted greens.

Tip: Include a tangy dipping sauce made of soy sauce, vinegar, and ginger.

Dinner

Incorporate as part of a multicourse Chinese meal.

Tip: Balance with a clear broth soup to complement the dumpling's richness.

Snack

Heat up 4-5 xiao long bao as a quick, light snack.

Tip: Use chopsticks for handling and a soup spoon to catch any broth as you eat.

✅ The Bottom Line

Xiao long bao is a flavorful and delicate Chinese dumpling that offers a satisfying blend of protein, carbohydrates, and broth, making it a comforting and light meal or snack option. While it is not suitable for specialized diets like keto or gluten-free, it's a versatile food that can fit into balanced meal plans.

Enjoy xiao long bao steamed fresh and served with a simple dipping sauce for the best flavor. Pair with vegetables or low-sodium soup to create a complete, mindful dining experience.

Data Sources & Scientific References

1. USDA FoodData Central - Comprehensive nutrient composition data
2. FDA Nutrition Facts Label - Daily value percentages and guidelines
3. NIH Office of Dietary Supplements - Nutrient recommendations and health information
4. Dietary Guidelines for Americans - Evidence-based nutritional guidance