Har gao

Appetizer

Item Rating: 70/100

1 serving (37 grams) contains 50 calories, 3.0 grams of protein, 1.5 grams of fat, and 6.0 grams of carbohydrates.

Nutrition Information

1 cup (237.2g)

Calories		320.5
% Daily Value*
Total Fat		9.6 g	12%
	Saturated Fat	1.9 g	9%
	Polyunsaturated Fat	0 g
Cholesterol		64.1 mg	21%
Sodium		961.5 mg	41%
Total Carbohydrates		38.5 g	14%
	Dietary Fiber	1.9 g	6%
	Sugars	3.2 g
protein		19.2 g	38%
Vitamin D		0 mcg	0%
Calcium		32.1 mg	2%
Iron		1.3 mg	7%
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

🍯 Low sugar

Source of Calories

Fat: 86 cal (27.2%)

Protein: 76 cal (24.2%)

Carbs: 154 cal (48.5%)

About Har gao

Har Gao, also known as shrimp dumplings, is a popular Cantonese dim sum dish originating from Southern China. Its distinct appearance features a translucent, pleated wrapper made from a mixture of wheat starch and tapioca flour, encasing a filling primarily made of shrimp, pork fat, and seasonings. Nutritionally, Har Gao provides a moderate source of protein from shrimp, offering essential amino acids. The tapioca starch wrapper adds energy in the form of carbohydrates, while pork fat contributes to fat content. However, this delicacy is relatively high in sodium due to seasoning and soy sauce.

Health Benefits

• Shrimp in Har Gao contains selenium, which supports immune system function.
• Har Gao provides Omega-3 fatty acids found in shrimp, beneficial for heart health.
• The protein content in shrimp aids in muscle repair and growth.

Dietary Considerations

Allergens: Contains shellfish, wheat

Suitable for: High-protein diets

Not suitable for: Gluten-free diets, shellfish allergies, vegetarian diets

Selection and Storage

Har Gao is best stored in an airtight container in the refrigerator and should be consumed within 1-2 days. If freezing, place in a single layer before transferring to a freezer-safe container.

Common Questions About Har gao Nutrition

Is Har Gao high in protein?

Har Gao (shrimp dumplings) contains a moderate amount of protein, primarily from the shrimp filling. A typical Har Gao serving of 3 dumplings provides about 6-8 grams of protein, making it a decent protein source for its size.

Can I eat Har Gao on a keto diet?

Har Gao is not typically keto-friendly due to the wheat-based wrapper, which contains carbohydrates. On average, 3 dumplings contain around 15-20 grams of carbohydrates, which may exceed the limit for strict keto diets.

Are there any health benefits or concerns with eating Har Gao?

Har Gao provides lean protein from shrimp and small amounts of selenium, vitamin B12, and iodine, essential for metabolism and thyroid health. However, it may be high in sodium, especially when served with soy sauce or dipping sauces, so it’s best to monitor your intake if you're managing sodium levels.

How many Har Gao should I eat per serving?

A standard portion is about 3-4 dumplings, which contains approximately 90-120 calories depending on size. This portion can be part of a balanced meal when paired with vegetables or a low-sodium broth.

How does Har Gao compare to other dumplings?

Har Gao is distinct for its translucent, chewy wrapper made from wheat starch and tapioca flour, which sets it apart from thicker dumpling wrappers like those found in pork dumplings. It is also lower in fat than pork-based dumplings but higher in carbohydrates due to the wrapper composition.

Data Sources & Scientific References