Are Chinese Dumplings Low in Calories? A Comprehensive Look

November 28, 2025 •

4 min read

According to USDA data, a single medium steamed dumpling contains approximately 41.8 calories, proving some versions can be relatively light. However, with a huge variety of preparation styles and fillings available, the answer to 'Are Chinese dumplings low in calories?' is far from simple.

Quick Summary

The calorie count of Chinese dumplings varies dramatically based on preparation and ingredients. While steamed or boiled vegetable dumplings can be low-calorie, fried versions with fatty fillings significantly increase the total count.

Key Points

Cooking Method is Crucial: Steamed or boiled Chinese dumplings are significantly lower in calories and fat than their deep-fried or pan-fried counterparts.
Filling Influences Calories: Opt for vegetable or lean protein fillings like shrimp or chicken over fatty pork to reduce the calorie count.
Sauces Add Hidden Calories: Many dipping sauces are high in sodium and sugar, adding extra calories and potentially negating healthier choices.
Homemade Offers Control: Making dumplings at home allows you to use leaner fillings, thinner wrappers, and less salt for a healthier result.
Portion Control is Key: Regardless of preparation, the total calorie load depends on how many dumplings you consume in one sitting.
Air-Frying is an Alternative: An air fryer can provide a crispy texture with less oil than traditional frying methods.

The delightful world of Chinese dumplings is vast, offering everything from delicate, steamed shrimp pouches to crispy, pan-fried pork pockets. This variety is what makes them so beloved, but it also makes their nutritional profile highly inconsistent. Whether or not your favorite Chinese dumplings are low in calories depends on a few key factors: the cooking method, the filling, and the accompanying sauces.

The Calorie Impact of Cooking Methods

The cooking method is arguably the most significant factor affecting a dumpling's calorie count. This single choice can turn a relatively light snack into a high-fat indulgence.

Steaming and Boiling: These are the healthiest cooking methods for dumplings. They involve no added oil, preserving the ingredients' natural flavors while keeping the calorie count low. A typical steamed shrimp dumpling might contain just 40–50 calories, while steamed vegetable ones can be even lower.
Pan-Frying and Deep-Frying: The process of frying dumplings significantly increases their fat and calorie content. Frying involves cooking in oil, which the wrapper soaks up like a sponge. A single deep-fried taro dumpling can contain over 150 calories. Similarly, a small serving of pan-fried pork dumplings can have a surprisingly high-calorie count.
Air-Frying: For those who crave a crispy texture without the excess oil, air-frying is an excellent compromise. This method uses hot air to cook the dumplings, providing a crunchy exterior with a fraction of the fat and calories of deep-frying.

The Filling and Wrapper Effect

What's inside the dumpling also plays a huge role in its nutritional value. The type of protein and the vegetable-to-protein ratio are key considerations.

Lean Protein and Vegetable Fillings: Dumplings filled with lean protein, such as shrimp or ground chicken, and high-fiber vegetables, like cabbage and mushrooms, tend to be lower in calories and fat. Tofu-filled dumplings can be among the lowest calorie options.
Fatty Protein Fillings: Dumplings made with fatty cuts of meat, like pork belly, will have a higher fat content and thus more calories. While delicious, these should be consumed in moderation, especially if you're watching your weight.
The Wrapper: Most wrappers are made from refined wheat flour, which is primarily carbohydrates. Thicker wrappers naturally contain more calories than thin ones. Opting for dumplings with thinner skins or even making your own with a low-carb alternative can help reduce the total calorie count.

Comparison Table: Steamed vs. Fried Dumplings


Feature	Steamed Dumplings	Fried Dumplings (Potstickers)
Cooking Method	Uses steam, no added oil.	Cooked in oil; shallow-fried or deep-fried.
Average Calories (per piece)	40–80 calories (depending on filling).	80–150+ calories (depending on filling and oil).
Fat Content	Very low.	High, as the wrapper absorbs cooking oil.
Texture	Soft, moist, and tender.	Crispy on the outside, soft on the inside.
Flavor	Highlights the fresh taste of the filling.	Rich, savory flavor enhanced by the frying process.

The Sauce and Portion Size Pitfalls

Even a healthy steamed dumpling can be derailed by what it's served with. Many dipping sauces, especially restaurant versions, are packed with sodium and sugar. A single tablespoon of soy sauce can have nearly half of your daily recommended sodium intake. A sugary sauce or a chili oil-heavy blend can easily add hidden calories. Additionally, while one dumpling may be low-calorie, a large portion can quickly add up, so mindful portion control is crucial for managing your intake.

How to Enjoy Healthier Chinese Dumplings

If you're a dumpling enthusiast looking to make healthier choices, here are some practical tips:

Always Opt for Steamed or Boiled: When dining out, specify that you want your dumplings steamed. If making them at home, this is the easiest way to control your meal's fat content.
Choose Wisely: Select dumplings with vegetable, shrimp, or lean chicken fillings over fattier options like pork.
Moderate Sauce Use: Instead of drowning your dumplings in sauce, use a small amount for dipping. Consider a simple dip of rice vinegar with a dash of chili for flavor instead of a heavy, salty soy sauce.
Cook at Home: This allows you to control every ingredient, from using a lighter, whole-grain wrapper to packing the filling with extra vegetables for fiber and nutrients.
Use an Air Fryer: If you prefer the pan-fried texture, an air fryer offers a crispy, crunchy result with minimal oil.

Conclusion: Mindful Enjoyment is Key

So, are Chinese dumplings low in calories? Yes, but only with mindful choices regarding preparation and portion size. While a deep-fried, pork-filled dumpling is an indulgence, a steamed, vegetable-stuffed dumpling can be a nutritious and satisfying part of a balanced diet. By understanding the factors that influence their caloric content, you can continue to enjoy this popular dish without sacrificing your health goals.

For more healthy eating tips, check out this guide on the benefits of eating dim sum.

Frequently Asked Questions

While often the lowest-calorie option, vegetable dumplings are not always low-calorie. Their final count depends on how they are cooked, the wrapper's thickness, and the ingredients and quantity of oil used in the filling preparation.

A single fried Chinese dumpling can range significantly in calories, with many varieties containing over 100 calories per piece due to the fat absorbed during cooking. A serving of pan-fried potstickers, for example, can be several hundred calories.

Yes, homemade dumplings are generally healthier because you have complete control over the ingredients. You can choose leaner proteins, more vegetables, and manage the amount of sodium and unhealthy fats used.

A healthier dipping sauce can be made with a base of rice vinegar, fresh ginger, and a small amount of low-sodium soy sauce. This provides flavor without excess sodium or sugar often found in pre-made sauces.

Yes, using an air fryer is an excellent way to achieve a crispy texture similar to pan-frying but with much less oil. This helps reduce the fat and calories while still satisfying the craving for a crunch.

Xiao long bao are often not a low-calorie choice. While steamed, they contain a fatty pork filling and a gelatinized broth, adding extra calories and sodium. A single soup dumpling can contain around 70 calories.

Some healthy filling ideas include lean ground chicken or turkey, shrimp, tofu, chopped mushrooms, and finely shredded cabbage. Adding plenty of vegetables increases fiber and nutrients while keeping calories down.