Shumai

Appetizer

Item Rating: 68/100

1 serving (50 grams) contains 80 calories, 5.0 grams of protein, 3.0 grams of fat, and 8.0 grams of carbohydrates.

Nutrition Information

1 cup (237.0g)

Calories		379.1
% Daily Value*
Total Fat		14.2 g	18%
	Saturated Fat	4.7 g	23%
	Polyunsaturated Fat	0 g
Cholesterol		47.4 mg	15%
Sodium		947.9 mg	41%
Total Carbohydrates		37.9 g	13%
	Dietary Fiber	2.4 g	8%
	Sugars	4.7 g
protein		23.7 g	47%
Vitamin D		0 mcg	0%
Calcium		47.4 mg	3%
Iron		2.4 mg	13%
Potassium		237.0 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: 127 cal (34.2%)

Protein: 94 cal (25.3%)

Carbs: 151 cal (40.5%)

About Shumai

Shumai, also known as siu mai, is a traditional type of dumpling originating from Chinese cuisine and popular in dim sum. Typically made with a thin wheat flour wrapper filled with minced pork, shrimp, or a combination of both, shumai is often garnished with ingredients like roe or peas. Nutritionally, a standard serving of shumai provides about 160 calories, 10 grams of protein, 16 grams of carbohydrates, and 6 grams of fat. While primarily a source of protein due to its meat and seafood fillings, shumai also contributes small amounts of calcium and iron. It is a versatile dish that can be steamed or fried, and its nutrient profile varies based on preparation and fillings.

Health Benefits

• Provides a good source of protein (10g per serving), which is essential for muscle repair and maintenance.
• Contains small amounts of iron (1mg per serving), which supports oxygen transport in the blood.
• Offers some calcium (20mg per serving) that contributes to maintaining bone health.

Dietary Considerations

Allergens: Contains wheat, shellfish, soy, egg

Suitable for: High-protein diets, omnivorous diets

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

Selection and Storage

Shumai should be stored in an airtight container in the refrigerator for up to 3 days. They can also be frozen pre-steamed for up to 3 months. Reheat by steaming to preserve texture.

Common Questions About Shumai Nutrition

Is shumai high in protein?

Shumai contains 10 grams of protein per serving (typically 4 pieces), making it a moderate source of protein. This can be helpful for individuals looking to include lean protein in their diet, though it’s not as high as protein-rich foods like chicken breast or eggs.

Can I eat shumai on a keto diet?

Shumai is not ideal for a keto diet as it contains 16 grams of carbohydrates per serving, which can quickly add up for those keeping their daily carb intake under 20-50 grams. The wrappers are typically made with wheat flour, contributing to the higher carb content.

Are there any health benefits or concerns with eating shumai?

Shumai provides nutrients like protein and small amounts of fiber, but it is relatively high in sodium, with 400 mg per serving. If consumed excessively, the sodium can contribute to high blood pressure. Pairing shumai with low-sodium sides and keeping portions controlled can help mitigate this concern.

How many shumai should I eat per serving?

A typical serving of shumai is about 4 pieces, amounting to 160 calories. For a balanced meal, consider pairing shumai with steamed vegetables or a salad to add more fiber and nutrients while keeping overall calories in check.

How does shumai compare to other dumplings like gyoza or wontons?

Shumai generally contains slightly more protein (10 g per serving) compared to gyoza or wontons, which can have around 6-8 grams. However, shumai is higher in sodium and carbs due to its filling and wrapper. It’s steamed instead of pan-fried like gyoza, which makes it a lower-fat option overall.

Data Sources & Scientific References