Steamed dumplings

Appetizer

Item Rating: 69/100

1 serving (100 grams) contains 200 calories, 8.0 grams of protein, 5.0 grams of fat, and 30.0 grams of carbohydrates.

Nutrition Information

1 cup (238.1g)

Calories		476.2
% Daily Value*
Total Fat		11.9 g	15%
	Saturated Fat	2.4 g	12%
	Polyunsaturated Fat	0 g
Cholesterol		23.8 mg	7%
Sodium		952.4 mg	41%
Total Carbohydrates		71.4 g	25%
	Dietary Fiber	2.4 g	8%
	Sugars	4.8 g
protein		19.0 g	38%
Vitamin D		0 mcg	0%
Calcium		47.6 mg	3%
Iron		3.6 mg	20%
Potassium		238.1 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: 107 cal (22.9%)

Protein: 76 cal (16.2%)

Carbs: 285 cal (60.9%)

About Steamed dumplings

Steamed dumplings are a traditional dish originating from Chinese cuisine, widely popular in East Asia and beyond. These small dough parcels are typically filled with a mixture of minced meat (e.g., pork, chicken, or shrimp), vegetables (e.g., cabbage, scallions), and seasonings. The nutritional content varies by recipe, but a standard steamed dumpling is a moderate source of protein, carbohydrates, and fat. They are generally low in calories and rich in micronutrients, such as iron and B vitamins, from the meat, and vitamin C and fiber from vegetables. Steaming retains nutrients better compared to frying or boiling, adding to their health appeal. A typical serving provides approximately 40-60 calories per dumpling, depending on the filling and size, making them a balanced and light meal or appetizer option.

Health Benefits

• Rich in protein, supporting muscle repair and growth, especially if filled with lean meats like chicken.
• Provides iron, crucial for oxygen transport in the blood, often found in pork or beef dumpling fillings.
• Contains fiber from vegetable fillings like cabbage, aiding digestion and promoting gut health.

Dietary Considerations

Allergens: Contains wheat (in the dough), soy (common in dipping sauces), shellfish (if filled with shrimp)

Suitable for: Low-fat diets (when steamed), protein-focused diets (with lean fillings like chicken)

Not suitable for: Gluten-free diets (unless made with alternative flours), shellfish allergies (if shrimp is included)

Selection and Storage

Steamed dumplings can be refrigerated in an airtight container for 3-4 days or frozen for up to 3 months. Reheat by steaming to preserve texture and prevent drying out.

Common Questions About Steamed dumplings Nutrition

Are steamed dumplings high in protein?

Steamed dumplings typically contain 4-6 grams of protein per serving (about 4 dumplings), depending on the filling. Meat or tofu-based dumplings are higher in protein compared to vegetable-only versions. Their protein content makes them a moderate source of this nutrient, especially when paired with a side dish.

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

Steamed dumplings are generally not ideal for keto or strict low-carb diets because they are made with refined flour wrappers, which contribute around 30-40 grams of carbs per serving (roughly 6 dumplings). However, it’s possible to make keto-friendly versions using almond flour or other low-carb substitutes for the wrapper.

Are steamed dumplings considered healthy?

Steamed dumplings are generally healthier than fried ones as they are lower in fat and calories. They contain a mix of protein, carbs, and vegetables, but they're also relatively high in sodium, with 300-400 mg per serving. To keep them balanced, pair them with a side of steamed vegetables and use low-sodium soy sauce sparingly.

What is a recommended serving size for steamed dumplings?

A typical serving size is about 5-6 dumplings, which usually contains about 200-300 calories. This portion is suitable as an appetizer or small meal. If you’re eating them as a main dish, consider pairing them with a light salad or broth-based soup for a more balanced meal.

How do steamed dumplings compare to fried dumplings?

Steamed dumplings are lower in calories and fat compared to fried dumplings, which are cooked in oil. For example, one steamed dumpling contains about 35-45 calories, while a fried dumpling can have 60-70 calories. Opting for steamed dumplings is a healthier choice for reducing calorie and fat intake without sacrificing flavor.

Data Sources & Scientific References