Rice dumplings

Lunch

Item Rating: 69/100

1 serving (150 grams) contains 250 calories, 5.0 grams of protein, 3.0 grams of fat, and 50.0 grams of carbohydrates.

Nutrition Information

1 cup (240g)

Calories		400.0
% Daily Value*
Total Fat		4.8 g	6%
	Saturated Fat	1.6 g	8%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		480 mg	20%
Total Carbohydrates		80.0 g	29%
	Dietary Fiber	1.6 g	5%
	Sugars	3.2 g
protein		8.0 g	16%
Vitamin D		0 mcg	0%
Calcium		32.0 mg	2%
Iron		2.4 mg	13%
Potassium		128.0 mg	2%

* 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

🧂 Low sodium

🧂 Low salt

Source of Calories

Fat: 43 cal (10.9%)

Protein: 32 cal (8.1%)

Carbs: 320 cal (81.0%)

About Rice dumplings

Rice dumplings, traditionally known as 'zongzi' in Chinese cuisine, are compact parcels of glutinous rice often stuffed with various fillings such as meats, beans, or egg yolk, wrapped in bamboo, lotus, or banana leaves. They originate from East and Southeast Asia and are particularly popular during the Dragon Boat Festival in China. These dumplings are calorie-dense due to their glutinous rice base and fillings, providing a mix of carbohydrates, moderate protein, and depending on the preparation, fats. A 100-gram portion of plain rice dumplings typically contains about 160-200 calories, 4-5 grams of protein, and 35-40 grams of carbohydrates, with low levels of fiber if unfilled. The nutritional profile varies according to the ingredients used, such as fatty meats or nutrient-rich plant-based fillings like red bean paste.

Health Benefits

• Provides a quick source of energy due to high carbohydrate content (glutinous rice).
• Contains trace amounts of essential minerals such as magnesium and phosphorus found in rice.
• If prepared with plant-based fillings (e.g., mung beans or red bean paste), they contribute dietary fiber and antioxidants.

Dietary Considerations

Allergens: Contains gluten (if soy sauce is added), egg (if used as filling)

Suitable for: Vegetarian (depending on filling), gluten-free diets (if no gluten-containing ingredients are used)

Not suitable for: Low-carb diets, individuals with rice allergies

Selection and Storage

Store cooked rice dumplings in the refrigerator for up to 3 days, ensuring they are tightly wrapped to retain moisture. Reheat by steaming to restore their original texture.

Common Questions About Rice dumplings Nutrition

Are rice dumplings high in protein?

Rice dumplings are not particularly high in protein; a single standard-sized rice dumpling (160g) contains about 6-8g of protein, depending on the filling. Protein content increases if the dumpling includes meat, beans, or egg as part of the filling.

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

Rice dumplings are not suitable for a keto or low-carb diet due to their high carbohydrate content. A typical rice dumpling contains approximately 50-60g of carbohydrates, primarily from glutinous rice.

Are there any health benefits or concerns with eating rice dumplings?

Rice dumplings are a good source of energy due to their carbohydrate content and can provide nutrients like iron and some B vitamins from fillings such as meat, beans, or nuts. However, they are often high in calories (200-400 kcal per dumpling) and may be high in saturated fat or sodium, especially if made with fatty meats or preserved ingredients.

What is a recommended portion size for rice dumplings?

It is recommended to consume one rice dumpling (about 150-200g) as a serving, paired with fiber-rich vegetables or a light soup to balance the meal. Overeating rice dumplings can lead to excessive calorie and carb intake, so moderation is key.

How do rice dumplings compare to other carbohydrate-based foods like bread or pasta?

Rice dumplings are higher in calories and carbohydrates compared to a slice of bread (75 kcal and ~15g carbs) or a portion of boiled pasta (~200 kcal and ~40g carbs per cup). Additionally, their glutinous rice base can be harder to digest for some people compared to refined wheat products.

Data Sources & Scientific References