Chicken bao

Appetizer

Item Rating: 72/100

1 serving (150 grams) contains 250 calories, 12.0 grams of protein, 6.0 grams of fat, and 35.0 grams of carbohydrates.

Nutrition Information

1 cup (240g)

Calories		400.0
% Daily Value*
Total Fat		9.6 g	12%
	Saturated Fat	3.2 g	16%
	Polyunsaturated Fat	0 g
Cholesterol		48 mg	16%
Sodium		640.0 mg	27%
Total Carbohydrates		56.0 g	20%
	Dietary Fiber	3.2 g	11%
	Sugars	8.0 g
protein		19.2 g	38%
Vitamin D		0 mcg	0%
Calcium		32.0 mg	2%
Iron		2.4 mg	13%
Potassium		240 mg	5%

* 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

Fat: 86 cal (22.3%)

Protein: 76 cal (19.8%)

Carbs: 224 cal (57.9%)

About Chicken bao

Chicken bao is a soft, steamed bun filled with flavorful chicken, often marinated and cooked with seasonings like soy sauce, ginger, and garlic. Originating from Chinese cuisine, baozi (bao) has become a popular dish across Asia and globally due to its portability and rich flavors. A typical chicken bao provides a balanced mix of carbohydrates from the bun and protein from the chicken filling. Depending on the recipe, it may also contain vegetables, adding fiber and essential micronutrients such as vitamin A and vitamin C. One medium-sized chicken bao (about 100g) typically provides approximately 220 calories, 8g of protein, and 34g of carbohydrates, making it a filling snack or light meal option.

Health Benefits

• Rich in protein (8g per serving), helps in muscle repair and growth.
• Contains essential B vitamins from chicken, supporting energy metabolism and brain function.
• Steaming method preserves more nutrients compared to frying, contributing to lower fat content.
• May include antioxidants like vitamin C and beta-carotene if vegetables are part of the filling.
• Iron from chicken promotes healthy red blood cell production.

Dietary Considerations

Allergens: Contains wheat (gluten), soy (from soy sauce), egg (if used in dough)

Suitable for: High-protein diets, non-vegetarian diets

Not suitable for: Vegan diets, gluten-free diets, soy-free diets

Selection and Storage

Store cooked chicken bao in an airtight container in the refrigerator for up to 3 days. Reheat by steaming to maintain texture and moisture.

Common Questions About Chicken bao Nutrition

Is chicken bao high in protein?

Chicken bao typically contains around 7-10 grams of protein per bun, depending on the filling and portion size. The chicken filling is a good source of lean protein, while the bao dough contributes minimal protein but adds to the overall calorie content.

Can I eat chicken bao on a keto diet?

Chicken bao is not suitable for a strict keto diet because the bao's dough is typically made from refined wheat flour, which is high in carbohydrates. A single bao can contain around 25-30 grams of carbs, far exceeding most keto carbohydrate limits.

What are the health benefits or concerns of eating chicken bao?

Chicken bao provides a balanced source of protein and carbohydrates, making it a satisfying option for a quick meal. However, it may be high in sodium and refined carbs, especially in store-bought or restaurant versions, which can pose concerns for individuals monitoring salt and carb intake.

What is the recommended serving size for chicken bao?

A typical serving size is 1-2 chicken bao, depending on their size and additional meal components. Each bao averages 150-200 calories, so consuming 1-2 bao provides a moderate calorie portion for a snack or light meal.

How does chicken bao compare to similar foods like dumplings?

Compared to dumplings, chicken bao has a thicker, fluffier bread-like dough, which increases carbohydrate content. Dumplings often have a thinner wrapper and are lower in calories per piece but may have less protein if the filling is smaller or less dense.

Data Sources & Scientific References