Pot stickers

Appetizer

Item Rating: 67/100

1 serving (100 grams) contains 220 calories, 8.0 grams of protein, 8.0 grams of fat, and 30.0 grams of carbohydrates.

Nutrition Information

1 cup (240.4g)

Calories		528.8
% Daily Value*
Total Fat		19.2 g	24%
	Saturated Fat	4.8 g	24%
	Polyunsaturated Fat	0 g
Cholesterol		48.1 mg	16%
Sodium		961.5 mg	41%
Total Carbohydrates		72.1 g	26%
	Dietary Fiber	2.4 g	8%
	Sugars	4.8 g
protein		19.2 g	38%
Vitamin D		0 mcg	0%
Calcium		48.1 mg	3%
Iron		3.6 mg	20%
Potassium		360.6 mg	7%

* 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: 172 cal (32.1%)

Protein: 76 cal (14.3%)

Carbs: 288 cal (53.6%)

About Pot stickers

Pot stickers, also known as dumplings or jiaozi, are a popular dish originating in Chinese cuisine. These semicircular delicacies feature a thin, flour-based wrapper filled with various mixtures, typically including pork, vegetables, and seasonings. They can be steamed, boiled, or pan-fried, offering a combination of chewy and crispy textures. Nutritionally, pot stickers provide carbohydrates from the wrappers and protein from the filling, alongside vitamins and minerals depending on the added vegetables. Common fillings include nutrient-rich ingredients like cabbage, scallions, mushrooms, and ginger, which enhance their flavor and nutritional value. Though pot stickers can be calorie-dense when fried, their steamed or boiled versions tend to be lighter options and often contain moderate amounts of fat primarily from the filling or cooking oil used. Portion control and preparation methods significantly influence their nutritional quality.

Health Benefits

• Rich in protein from the meat filling, which supports muscle repair and growth.
• Contains dietary fiber from vegetables like cabbage, aiding digestion and promoting gut health.
• Provides essential vitamins like Vitamin K and Vitamin C from ingredients such as cabbage and scallions, supporting immune function and bone health.

Dietary Considerations

Allergens: Contains wheat (gluten), soy (if soy sauce is used), egg (sometimes used in wrappers or filling)

Suitable for: Omnivorous diet, flexitarian diet

Not suitable for: Vegan diet (unless a plant-based version is made), gluten-free diet (unless gluten-free wrappers are used), egg allergy, soy allergy, or gluten sensitivity

Selection and Storage

Store uncooked pot stickers in a single layer in an airtight container or freezer bag and freeze for up to 2 months. Cooked pot stickers can be refrigerated for up to 3 days. Reheat in a skillet or steamer for optimal texture.

Common Questions About Pot stickers Nutrition

Are pot stickers high in protein?

Pot stickers typically contain a moderate amount of protein due to their filling, which often includes ground meat such as pork or chicken. For instance, a serving of 5 pork pot stickers (about 150g) may provide around 10-12g of protein. Vegetarian versions may contain less protein depending on the ingredients used in the filling.

Can I eat pot stickers on a keto or low-carb diet?

Pot stickers are generally not suitable for keto or strict low-carb diets since the dumpling wrappers are made from refined flour, which is high in carbohydrates. On average, a serving of 5 pot stickers contains 30-35g of carbs. If you're following a keto diet, you could try making them at home using a low-carb dough alternative.

Are pot stickers healthy to eat?

Pot stickers can be a part of a balanced diet, but their healthiness depends on factors like portion size, cooking method, and ingredients. Steamed pot stickers are a healthier option compared to fried ones, as they contain less fat. However, they can still be high in sodium, with one serving often containing 500-600mg, so they should be consumed in moderation if you're watching your sodium intake.

What is the recommended serving size for pot stickers?

A typical serving size is 5-6 pot stickers, which usually amounts to about 150-200g and provides 250-300 calories. If served as a main dish, you can pair them with a side of vegetables or salad to make the meal more nutritious while keeping portion control in mind.

How do pot stickers compare to steamed dumplings?

Pot stickers and steamed dumplings are quite similar, as they both use similar fillings and wrappers. The main difference lies in the cooking method: pot stickers are pan-fried to achieve a crispy bottom before being steamed, while steamed dumplings are fully cooked with steam and have a softer texture. Pot stickers tend to have slightly higher fat content due to the frying process.

Data Sources & Scientific References