Xiaolongbao

Appetizer

Item Rating: 68/100

1 serving (37 grams) contains 68 calories, 4.5 grams of protein, 2.5 grams of fat, and 6.5 grams of carbohydrates.

Nutrition Information

1 cup (236.8g)

Calories		435.2
% Daily Value*
Total Fat		16.0 g	20%
	Saturated Fat	6.4 g	32%
	Polyunsaturated Fat	0 g
Cholesterol		64.0 mg	21%
Sodium		768.0 mg	33%
Total Carbohydrates		41.6 g	15%
	Dietary Fiber	1.9 g	6%
	Sugars	3.2 g
protein		28.8 g	57%
Vitamin D		0 mcg	0%
Calcium		64.0 mg	4%
Iron		3.2 mg	17%
Potassium		320.0 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 (33.8%)

Protein: 115 cal (27.1%)

Carbs: 166 cal (39.1%)

About Xiaolongbao

Xiaolongbao, commonly known as soup dumplings, are a traditional dish originating from the Jiangnan region of China, particularly popular in Chinese cuisine. These delicate dumplings are filled with a mixture of pork, gelatinized soup, and flavorings, then steamed in bamboo baskets. Per serving, Xiaolongbao provides approximately 184 calories, 12g of protein, 18g of carbs, and 7g of fat, making it a moderate-energy food rich in protein. The dish also offers small amounts of essential minerals like iron and calcium, though it is low in dietary fiber and vitamins. Xiaolongbao is celebrated for its intricate preparation and savory taste, highlighting the skilled craftsmanship of Chinese culinary traditions.

Health Benefits

• Rich in protein (12g per serving), which supports muscle repair and growth.
• Provides iron (1.35mg per serving), essential for oxygen transport and reducing fatigue.
• Contains calcium (27mg per serving), which aids in bone health and proper functioning of the nervous system.

Dietary Considerations

Allergens: Contains gluten, soy, pork

Suitable for: High-protein diets

Not suitable for: Vegetarian, vegan, gluten-free, low-sodium diets

Selection and Storage

Store Xiaolongbao in an airtight container in the refrigerator for up to 2 days or freeze raw dumplings for retaining freshness. Steam directly from frozen without defrosting.

Common Questions About Xiaolongbao Nutrition

Is Xiaolongbao high in protein?

Xiaolongbao contains 12.2g of protein per serving, making it a decent option for protein intake. It primarily gets its protein from the pork or meat filling, which varies depending on the exact recipe.

Can I eat Xiaolongbao on a keto diet?

Xiaolongbao is not ideal for a keto diet as it contains 17.6g of carbohydrates per serving. The dumpling skins are made from flour, which is high in carbs and not keto-friendly.

Are there any health benefits or concerns with Xiaolongbao?

Xiaolongbao offers a good protein source, but it is relatively high in sodium, with 324mg per serving. Excessive sodium intake can be a concern for those managing blood pressure or heart health. Additionally, its refined flour may not provide much fiber (only 0.8g).

What is the recommended serving size for Xiaolongbao?

A typical serving size is around 5-6 dumplings, providing approximately 183 calories. This portion balances protein, fat, and carbs for most dietary plans, but adjustments may be needed depending on personal calorie goals.

How does Xiaolongbao compare to other dumplings like gyoza or wontons?

Xiaolongbao differs from gyoza and wontons primarily in preparation and nutritional content. It is steamed and contains soup inside, whereas gyoza is often pan-fried and wontons are boiled. Xiaolongbao tends to have slightly higher protein and calories than wontons and gyoza due to its meatier filling and unique cooking style.

Data Sources & Scientific References