Steamed gyoza

Appetizer

Item Rating: 69/100

1 serving (37 grams) contains 60 calories, 3.0 grams of protein, 2.5 grams of fat, and 7.5 grams of carbohydrates.

Nutrition Information

1 cup (238.7g)

Calories		387.1
% Daily Value*
Total Fat		16.1 g	20%
	Saturated Fat	3.2 g	16%
	Polyunsaturated Fat	0 g
Cholesterol		32.3 mg	10%
Sodium		967.7 mg	42%
Total Carbohydrates		48.4 g	17%
	Dietary Fiber	3.2 g	11%
	Sugars	6.5 g
protein		19.4 g	38%
Vitamin D		0 mcg	0%
Calcium		64.5 mg	4%
Iron		3.2 mg	17%
Potassium		322.6 mg	6%

* 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: 144 cal (34.8%)

Protein: 77 cal (18.6%)

Carbs: 193 cal (46.5%)

About Steamed gyoza

Steamed gyoza are Japanese dumplings typically filled with a mixture of ground meat, vegetables, and seasonings, encased in a thin flour-based wrapper. Originating from Chinese jiaozi, gyoza has been adapted into Japanese cuisine and commonly enjoyed as a side dish or appetizer. This dish is relatively low in calories (approximately 40-60 calories per piece depending on the filling) and can provide moderate amounts of protein, fiber, and micronutrients like iron and vitamin B6 when prepared with nutrient-rich ingredients such as lean meat, cabbage, and garlic. Steaming instead of frying makes gyoza a lighter and healthier option compared to fried varieties, preserving more nutrients and reducing added fats.

Health Benefits

• High in protein due to the ground meat filling, which supports muscle growth and repair.
• Rich in dietary fiber from vegetables like cabbage and garlic, aiding digestion and promoting gut health.
• Contains iron, particularly if made with pork or chicken filling, which helps support healthy red blood cells and prevent anemia.

Dietary Considerations

Allergens: Contains wheat (in the wrapper), soy (in dipping sauces), shellfish (if used in the filling)

Suitable for: Omnivorous diets, flexitarian diets

Not suitable for: Gluten-free diets, vegan diets (unless made with plant-based fillings and wrappers)

Selection and Storage

Store steamed gyoza in an airtight container in the refrigerator for up to 3 days. Reheat by steaming for a few minutes to restore their texture.

Common Questions About Steamed gyoza Nutrition

What is the nutritional content of steamed gyoza?

A typical steamed gyoza has about 40-50 calories each, with 1-2 grams of protein, 3-5 grams of carbs, and minimal fat depending on the filling. Gyoza may also contain small amounts of vitamins like B6 and trace minerals such as iron, but its nutritional profile will vary based on the specific recipe and ingredients used.

Can steamed gyoza be eaten on a keto diet?

Steamed gyoza is generally not keto-friendly due to its carb content, mainly found in the wheat-based wrapper, which provides around 3-5 grams of carbs per piece. If following a strict keto diet, consider making gyoza with low-carb alternatives like almond flour wrappers or replacing the wrapper entirely with cabbage leaves.

Are steamed gyoza healthy to eat regularly?

Steamed gyoza can be a healthy addition to your diet if eaten in moderation. They are lower in fat compared to fried versions and provide protein and some micronutrients. However, they may be high in sodium due to soy sauce and other seasonings, so individuals monitoring their salt intake should be cautious with portion sizes or opt for low-sodium alternatives.

How many steamed gyoza should I eat per serving?

A typical serving size is 6-8 steamed gyoza, which provides about 240-400 calories depending on the filling. Pair them with a side of steamed vegetables or a light salad to create a balanced meal without overloading on carbs or sodium.

How does steamed gyoza compare to fried gyoza?

Steamed gyoza is a healthier option compared to fried gyoza, as it avoids the additional oil used in frying, resulting in lower fat and calorie content. For example, fried gyoza may have 70-100 calories per piece versus 40-50 calories for steamed gyoza, making steamed the better choice for those looking to reduce calories and fat intake.

Data Sources & Scientific References