Chinese dumplings

Appetizer

Item Rating: 72/100

1 serving (50 grams) contains 80 calories, 4.0 grams of protein, 2.0 grams of fat, and 10.0 grams of carbohydrates.

Nutrition Information

1 cup (238.1g)

Calories		381.0
% Daily Value*
Total Fat		9.5 g	12%
	Saturated Fat	2.4 g	12%
	Polyunsaturated Fat	0 g
Cholesterol		47.6 mg	15%
Sodium		714.3 mg	31%
Total Carbohydrates		47.6 g	17%
	Dietary Fiber	2.4 g	8%
	Sugars	4.8 g
protein		19.0 g	38%
Vitamin D		0 mcg	0%
Calcium		47.6 mg	3%
Iron		2.4 mg	13%
Potassium		238.1 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

🍯 Low sugar

Source of Calories

Fat: 85 cal (24.3%)

Protein: 76 cal (21.6%)

Carbs: 190 cal (54.1%)

About Chinese dumplings

Chinese dumplings, known as 'jiaozi,' are a traditional food originating from Northern China and commonly enjoyed across Asia. Typically made with a thin dough wrapper enclosing a filling of minced meats, vegetables, or seafood, dumplings are versatile and can be boiled, steamed, fried, or pan-seared. They provide a balanced combination of carbohydrates from the wrapper and proteins and vitamins from the filling. The nutritional profile varies based on ingredients; meat-based dumplings offer iron and zinc, while vegetable-stuffed dumplings are high in dietary fiber and antioxidants. Dumplings can be nutrient-dense when paired with low-sodium soy sauce or vinegar-based dips, making them a flavorful and nutritious option in moderation.

Health Benefits

• Rich in protein from the meat or tofu filling, which supports muscle repair and immune health.
• Source of iron, particularly in pork or beef-filled dumplings, which aids in transporting oxygen throughout the body.
• Vegetable fillings, such as cabbage or carrots, are rich in vitamin C and antioxidants that promote skin health and combat free radicals.
• Dumpling wrappers provide carbohydrates for energy, essential for maintaining prolonged physical activity.
• Steamed varieties retain nutrients and are generally lower in fat compared to fried options, supporting heart health when consumed in moderation.

Dietary Considerations

Allergens: Contains wheat (gluten), soy (from soy sauce), shellfish (in seafood dumplings), egg (sometimes in the dough or fillings)

Suitable for: Omnivorous diets, vegetarian diets if vegetables or tofu are used

Not suitable for: Gluten-free diets due to wheat wrapper, low-carb diets due to carbohydrate content, vegan diets unless explicitly vegan ingredients are used

Selection and Storage

Store uncooked dumplings in the freezer, ensuring they are spaced apart to prevent sticking. Cooked dumplings can be refrigerated in an airtight container and reheated by steaming or pan-frying for optimal texture.

Common Questions About Chinese dumplings Nutrition

Are Chinese dumplings high in protein?

Chinese dumplings typically contain moderate protein levels, around 4-6 grams of protein per dumpling depending on the filling, such as pork, chicken, or shrimp. Vegetarian dumplings may have slightly lower protein content unless tofu or another protein-rich ingredient is added.

Can I eat Chinese dumplings on a keto or low-carb diet?

Traditional Chinese dumplings are not suitable for keto or strict low-carb diets as the dough is made from refined wheat flour, containing around 12-20 grams of carbs per dumpling. However, keto-friendly versions can be made using almond or coconut flour wrappers.

Are Chinese dumplings healthy?

Chinese dumplings can be a healthy choice when steamed or boiled as they are lower in fat compared to fried versions. However, portion control is key as they can be high in sodium, with some dumplings containing up to 300 mg per piece depending on the sauce and ingredients.

How many Chinese dumplings should I eat per serving?

A typical serving size of Chinese dumplings is 6-8 pieces, which provides around 250-400 calories depending on the filling and cooking method. Pair them with vegetables or a light soup to create a balanced meal.

How do Chinese dumplings compare to potstickers or wontons?

Chinese dumplings are similar to potstickers but are often steamed or boiled, while potstickers are typically pan-fried for a crispy texture. Wontons, on the other hand, are thinner and often served in soup. Dumplings are generally more versatile in fillings and cooking methods.

Data Sources & Scientific References