1 serving (50 grams) contains 80 calories, 4.0 grams of protein, 3.0 grams of fat, and 10.0 grams of carbohydrates.
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Nutrition Information
Calories |
381.0 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 14.3 g | 18% | |
| Saturated Fat | 4.8 g | 24% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 47.6 mg | 15% | |
| Sodium | 952.4 mg | 41% | |
| Total Carbohydrates | 47.6 g | 17% | |
| 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 | 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
Source of Calories
About Xiao long bao
Xiao Long Bao, or soup dumplings, are a traditional Chinese dish originating from Jiangnan Province. They are made by encasing seasoned ground pork or other proteins in a thin layer of dough and steaming until cooked. The hallmark of Xiao Long Bao is their filling, which contains hot broth created by the addition of gelatinized stock, melting during the steaming process. Nutritionally, they are a source of protein from their meat filling and provide carbohydrates from the dough wrapper. Xiao Long Bao is lower in fiber and high in sodium depending on the preparation but offers a moderate energy profile due to its combination of macronutrients.
Health Benefits
- Rich in protein from the meat filling, which supports muscle repair and immune function.
- Provides energy from carbohydrates in the dough wrapper, which can aid quick energy replenishment.
- Includes collagen from gelatinized broth, which supports skin health and joint integrity.
Dietary Considerations
Selection and Storage
Consume fresh or refrigerate and use within 24 hours. Reheat gently in a steamer to preserve texture and prevent broth leakage.
Common Questions About Xiao long bao Nutrition
What is the nutritional content of Xiao Long Bao?
Xiao Long Bao typically contains around 60-80 calories per dumpling, with approximately 3-4 grams of protein, 1-2 grams of fat, and 7-9 grams of carbohydrates. The nutritional values can vary depending on the filling, but pork versions are most common and provide some iron and B vitamins. Be mindful that they can also be high in sodium due to the soy sauce and broth.
Can I eat Xiao Long Bao on a keto or low-carb diet?
Xiao Long Bao is not ideal for a keto or strict low-carb diet due to its high carbohydrate content from the wheat-based dumpling wrapper, typically providing 7-9 grams of carbs per piece. While the pork filling itself is low-carb and keto-friendly, the wrapper makes it less suitable for such diets.
Are there any health benefits or concerns with eating Xiao Long Bao?
Xiao Long Bao offers moderate protein and some essential nutrients, especially if made with pork or other nutrient-rich fillings. However, they are often high in sodium, which could be a concern for individuals watching their blood pressure or sodium intake. Additionally, they are typically steamed, making them a healthier option compared to fried dumplings.
How many Xiao Long Bao should I eat per serving?
A typical serving size ranges from 6-8 Xiao Long Bao, which would amount to around 360-640 calories depending on the recipe. Pairing them with a side of vegetables or soup can create a balanced meal while helping to avoid overeating these dumplings.
How does Xiao Long Bao compare to other types of dumplings?
Xiao Long Bao is unique due to its soup-filled interior, differentiating it from regular dumplings like gyoza or wontons. Compared to pan-fried dumplings, Xiao Long Bao is steamed, making it lower in fat. However, its calorie and carbohydrate content is similar due to the dough wrapper, and it is often considered more delicate and flavorful due to the broth inside.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
