Veggie gyoza

Appetizer

Item Rating: 69/100

1 serving (50 grams) contains 80 calories, 2.0 grams of protein, 3.0 grams of fat, and 10.0 grams of carbohydrates.

Nutrition Information

1 cup (238.1g)

Calories		381.0
% Daily Value*
Total Fat		14.3 g	18%
	Saturated Fat	2.4 g	12%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		952.4 mg	41%
Total Carbohydrates		47.6 g	17%
	Dietary Fiber	4.8 g	17%
	Sugars	4.8 g
protein		9.5 g	19%
Vitamin D		0 mcg	0%
Calcium		47.6 mg	3%
Iron		2.4 mg	13%
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: 128 cal (36.0%)

Protein: 38 cal (10.6%)

Carbs: 190 cal (53.3%)

About Veggie gyoza

Veggie gyoza, also known as vegetable dumplings, are a popular dish in Asian cuisine, particularly Japanese and Chinese. They consist of a thin wheat-based wrapper filled with a variety of vegetables such as cabbage, carrots, mushrooms, and green onions, and are typically steamed, pan-fried, or boiled. A standard serving of 5 veggie gyoza typically contains around 200 calories, 7 grams of protein, and 2-3 grams of fiber, making them a moderate source of energy with healthy plant-based nutrients. They may also provide vitamins like vitamin A (from carrots) and antioxidants (from mushrooms). Veggie gyoza are known for being a lighter alternative to meat-based dumplings, offering a nutritious balance of carbs, protein, and minimal fats when steamed or baked instead of fried.

Health Benefits

• Rich in dietary fiber (2-3 grams per serving), supporting digestive health and promoting satiety.
• Contains vitamin A from carrots, which helps to support immune function and maintain healthy vision.
• Provides antioxidants such as selenium from mushrooms, which protect the body from oxidative damage.
• Low in saturated fat, making it heart-friendly in comparison to meat-based options.
• A source of plant-based protein (7 grams), supporting muscle maintenance in vegetarian diets.

Dietary Considerations

Allergens: Contains wheat, soy (if soy sauce is used)

Suitable for: Vegetarian, lacto-ovo vegetarian

Not suitable for: Gluten-free, low-carb, celiac (unless gluten-free wrappers are used)

Selection and Storage

Store fresh veggie gyoza in the refrigerator for up to 2 days or freeze for up to 1 month. Cook straight from frozen without defrosting for best results.

Common Questions About Veggie gyoza Nutrition

Is veggie gyoza high in protein?

Veggie gyoza is generally moderate in protein, depending on the specific filling. On average, a serving of 5 pieces contains about 6-8 grams of protein, making it a decent plant-based protein source but not as high as meat-based gyoza.

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

Veggie gyoza is not ideal for keto or strict low-carb diets, as the wrapper is typically made from flour, resulting in about 30-40 grams of carbohydrates per serving of 5 gyoza. However, you can enjoy low-carb alternatives by using almond flour wrappers or cabbage wraps.

Are there health benefits or concerns with eating veggie gyoza?

Veggie gyoza can be a healthy option, providing fiber, vitamins (like Vitamin A and C from vegetables), and plant-based nutrients. However, store-bought options can be high in sodium, ranging from 300-500 mg per serving, so it’s best to check nutrition labels or make them at home to control the ingredients.

What is the recommended serving size for veggie gyoza?

A typical serving of veggie gyoza is 5-6 pieces, which provides around 200-250 calories. Pairing it with a side of steamed vegetables or a light salad makes for a more balanced meal without significantly increasing calorie intake.

How does veggie gyoza compare to meat-filled gyoza?

Veggie gyoza is lower in fat and calories compared to meat gyoza, though it has less protein. For example, meat gyoza may contain 250-300 calories and 10-12 grams of protein per serving of 5, while veggie versions generally have 200-250 calories and 6-8 grams of protein. Veggie gyoza is also cholesterol-free, making it a heart-healthier option.

Data Sources & Scientific References