1 serving (37 grams) contains 41 calories, 1.8 grams of protein, 1.2 grams of fat, and 5.5 grams of carbohydrates.
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Nutrition Information
Calories |
262.8 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 7.7 g | 9% | |
| Saturated Fat | 1.9 g | 9% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 32.1 mg | 10% | |
| Sodium | 769.2 mg | 33% | |
| Total Carbohydrates | 35.3 g | 12% | |
| Dietary Fiber | 2.6 g | 9% | |
| Sugars | 1.9 g | ||
| protein | 11.5 g | 23% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 32.1 mg | 2% | |
| Iron | 1.9 mg | 10% | |
| Potassium | 192.3 mg | 4% | |
* 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
About Chinese dumpling
Chinese dumplings, also known as 'jiaozi,' are a staple dish in Chinese cuisine, originating over 1,800 years ago during the Eastern Han Dynasty. These dumplings typically consist of a thin dough wrapper filled with various ingredients such as ground meat (pork, chicken, or beef), seafood, and vegetables like cabbage, leeks, or mushrooms. The cooking methods vary, including boiling, steaming, or pan-frying, each offering a unique texture and flavor. Nutritionally, dumplings provide a balanced mix of macronutrients—protein from meat or tofu, carbohydrates from the wrapper, and fiber, vitamins, and minerals from the vegetables. However, their nutritional content depends on the ingredients and cooking method, with steamed or boiled dumplings being lower in fat compared to fried options. They are enjoyed globally and often served with dipping sauces like vinegar, soy sauce, or chili oil.
Health Benefits
- Rich in protein (e.g., pork or chicken fillings provide essential amino acids for muscle repair and immune function).
- Vegetable fillings like cabbage or leeks contribute dietary fiber, aiding in digestion and promoting gut health.
- Contain vitamins and minerals like Vitamin B6 and iron (from meat fillings) that support energy metabolism and red blood cell production.
Dietary Considerations
Selection and Storage
Store uncooked dumplings in a single layer on a tray in the freezer before transferring to a freezer-safe bag for up to 2 months. Cooked dumplings can be refrigerated in an airtight container for up to 3 days.
Common Questions About Chinese dumpling Nutrition
How many calories and how much protein are in Chinese dumplings?
A typical steamed pork dumpling contains around 40-70 calories and 2-3 grams of protein depending on its size and filling. Fried dumplings are higher in calories due to the added oil, with roughly 80-100 calories per piece. Dumplings with vegetable fillings generally have fewer calories compared to meat-based ones.
Can I eat Chinese dumplings on a keto or low-carb diet?
Traditional Chinese dumplings are not keto-friendly because they are made with flour-based dough, which is high in carbs, containing about 6-12 grams of carbohydrates per dumpling. However, keto-friendly versions can be made using almond flour or coconut flour wrappers for a low-carb alternative.
Are Chinese dumplings healthy to eat regularly?
Chinese dumplings can be a nutritious option if consumed in moderation, as fillings often include a mix of proteins and vegetables. However, concerns arise with sodium content, especially in pre-made or restaurant dumplings, which can contribute 250-400 mg of sodium per dumpling. Opt for steamed dumplings over fried ones to reduce calorie and fat intake.
What is a healthy portion size for Chinese dumplings?
A healthy portion size for an average adult is about 6-8 steamed dumplings, paired with a side of vegetables or a light broth-based soup. This provides a balanced meal while keeping calorie and sodium intake in check. If fried dumplings are chosen, consuming fewer, around 4-6, is advisable due to the added fat content.
How do Chinese dumplings compare to wontons or potstickers?
Chinese dumplings (jiaozi) can be boiled, steamed, or pan-fried, offering versatility in cooking methods. Wontons are similar but typically served in soups and have thinner wrappers. Potstickers are a type of pan-fried dumpling with a crispy bottom and chewy top. Dumplings may have a broader range of fillings compared to wontons and potstickers, making them adaptable to more dietary preferences.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
