Har gow

Appetizer

Item Rating: 70/100

1 serving (37 grams) contains 50 calories, 3.0 grams of protein, 1.0 grams of fat, and 6.0 grams of carbohydrates.

Nutrition Information

1 cup (237.2g)

Calories		320.5
% Daily Value*
Total Fat		6.4 g	8%
	Saturated Fat	1.3 g	6%
	Polyunsaturated Fat	0 g
Cholesterol		64.1 mg	21%
Sodium		961.5 mg	41%
Total Carbohydrates		38.5 g	14%
	Dietary Fiber	0 g	0%
	Sugars	0 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: 57 cal (20.0%)

Protein: 76 cal (26.6%)

Carbs: 154 cal (53.4%)

About Har gow

Har Gow, commonly known as shrimp dumplings, is a staple in Cantonese dim sum cuisine originating from Guangzhou, China. These translucent dumplings are made using wheat starch or tapioca-based wrappers filled with shrimp, sometimes accompanied by pork fat for added flavor. Har Gow is relatively low in calories, providing approximately 40-50 kcal per dumpling. The content includes protein from shrimp, moderate carbohydrates from the wrapper, and minimal fats depending on additional ingredients. They are low in fiber but offer micronutrients such as selenium, iodine, and vitamin B12 from shrimp.

Health Benefits

• Rich in high-quality protein, shrimp in Har Gow helps repair tissues and maintain muscle mass.
• Contains selenium, a powerful antioxidant that contributes to immune health and thyroid function.
• Provides vitamin B12, essential for energy production and proper nervous system functioning.

Dietary Considerations

Allergens: Contains shrimp (shellfish), wheat (if wheat starch is used)

Suitable for: Pescatarian diets

Not suitable for: Vegan diets, shellfish allergies, gluten-free diets (if wheat flour is used)

Selection and Storage

Store uncooked Har Gow in a sealed container in the freezer for up to 1 month. Steam from frozen when ready to consume.

Common Questions About Har gow Nutrition

Is Har Gow high in protein?

Har Gow contains a moderate amount of protein, with around 3-4 grams of protein per dumpling, mainly from the shrimp filling. This makes it a good option for adding protein to a meal, but you may need additional sources if you're aiming for a high-protein diet.

Can I eat Har Gow on a keto diet?

Har Gow is not typically keto-friendly due to its wrapper, which is made from wheat starch and tapioca, both of which are high in carbohydrates. One dumpling can contain around 4-6 grams of carbs, so it doesn't fit well into a strict ketogenic diet.

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

Har Gow provides beneficial nutrients like protein and omega-3s from the shrimp, but it is also relatively high in sodium due to seasonings and sauces. If you are watching your sodium intake, consume Har Gow in moderation, and avoid adding extra soy sauce.

What is the recommended serving size for Har Gow?

A typical serving size is 3-4 dumplings, providing approximately 70-100 calories in total. Pair these dumplings with a side of vegetables or a light soup to create a balanced meal.

How does Har Gow compare to other types of dumplings?

Har Gow is unique due to its translucent, slightly chewy wrapper made from wheat starch and tapioca, and its shrimp-based filling. Compared to pork or vegetable dumplings, Har Gow is lower in fat but slightly higher in carbohydrates.

Data Sources & Scientific References