Tofu gyoza

Appetizer

Item Rating: 75/100

1 serving (50 grams) contains 80 calories, 4.0 grams of protein, 3.0 grams of fat, and 10.0 grams of carbohydrates.

Nutrition Information

1 cup (236.6g)

Calories		378.5
% Daily Value*
Total Fat		14.2 g	18%
	Saturated Fat	2.4 g	12%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		946.4 mg	41%
Total Carbohydrates		47.3 g	17%
	Dietary Fiber	4.7 g	16%
	Sugars	4.7 g
protein		18.9 g	37%
Vitamin D		0 mcg	0%
Calcium		94.6 mg	7%
Iron		2.4 mg	13%
Potassium		236.6 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 (32.6%)

Protein: 75 cal (19.3%)

Carbs: 189 cal (48.2%)

About Tofu gyoza

Tofu gyoza are Japanese dumplings filled with tofu, vegetables, and seasonings, typically pan-fried or steamed. Originating in China, gyoza were adapted to Japanese cuisine and are popular due to their savory flavor and versatility. The primary ingredient, tofu, is a plant-based protein derived from soybeans. Tofu gyoza are nutrient-dense, offering a balance of protein, carbohydrates, and healthy fats. They're also a source of fiber, vitamins (such as B-complex vitamins), and minerals like iron, magnesium, and calcium, provided the tofu is calcium-set. The vegetable filling augments the nutrient profile with additional vitamins like vitamin A and vitamin C. Tofu gyoza are relatively low in saturated fat and cholesterol-free, making them a healthier alternative to meat dumplings.

Health Benefits

• Rich in plant-based protein, tofu supports muscle repair and maintenance.
• Contains isoflavones from soy, which may promote heart health and reduce cholesterol.
• Provides calcium (if calcium-set tofu is used) for bone health and nerve function.

Dietary Considerations

Allergens: Contains soy, wheat (if traditional wrappers are used)

Suitable for: Vegetarian, vegan (if no animal products are included in wrappers or seasoning)

Not suitable for: Gluten-free (unless gluten-free wrappers are used), soy-free diets due to tofu

Selection and Storage

Store tofu gyoza in an airtight container in the fridge for up to 3 days. Freeze uncooked gyoza on a baking sheet and transfer to a freezer-safe bag for up to 3 months.

Common Questions About Tofu gyoza Nutrition

Is tofu gyoza high in protein?

Tofu gyoza is a modest source of protein, primarily from the tofu filling. On average, one tofu gyoza contains 2-3 grams of protein, depending on the recipe and brand. While it isn’t as protein-dense as some other foods, it can contribute to your daily protein intake when eaten in serving sizes of 4-6 pieces or more.

Can I eat tofu gyoza on a keto or low-carb diet?

Traditional tofu gyoza wrappers are made from wheat flour, which is high in carbohydrates, making them unsuitable for strict keto or low-carb diets. One piece can have around 5-8 grams of carbs. However, substitutions like almond flour wrappers or lettuce wraps can make them more keto-friendly.

What are the health benefits or concerns of eating tofu gyoza?

Tofu gyoza is a good source of plant-based protein, iron, and some essential minerals from tofu. However, concerns include sodium content, as the dipping sauces and fillings can be high in salt, with one serving (about 5 pieces) potentially containing over 500 mg of sodium. Moderation and choosing low-sodium options can help mitigate these concerns.

How many tofu gyoza should I eat in one serving?

A standard serving size of tofu gyoza is typically 5-6 pieces, providing around 150-200 calories depending on preparation. Pairing it with vegetables or a salad can make a balanced meal while keeping portions in check.

How does tofu gyoza compare to meat-based gyoza?

Tofu gyoza is generally lower in fat and calories compared to meat-based gyoza, making it a lighter option. It also contains no cholesterol and is entirely plant-based, which makes it suitable for vegans. However, meat-based gyoza may offer higher protein content per serving, but with more saturated fats.

Data Sources & Scientific References