Are Costco Soup Dumplings Healthy? A Nutritional Breakdown

December 3, 2025 •

4 min read

According to nutritional data, Bibigo's chicken and vegetable dumplings available at Costco offer a solid 15 grams of protein per serving. But beyond the initial numbers, are Costco soup dumplings healthy, and how do they fit into a balanced diet?

Quick Summary

An analysis of Costco soup dumplings reveals their nutritional pros and cons, comparing options like Bibigo and Mila. The healthiness depends on serving size, cooking method, and complementary ingredients, with steaming being the healthiest approach. They can be a satisfying meal when balanced correctly.

Key Points

Nutrition Varies by Brand: Bibigo Chicken & Veggie dumplings are generally leaner but higher in sodium than Mila's pork dumplings per serving.
Steaming is Healthiest: Opt for steaming over pan-frying to significantly reduce the fat and calorie count of your meal.
Watch the Sodium: Frozen dumplings and their sauces can be high in sodium, so moderating dipping sauce is critical, or making a low-sodium alternative.
Portion Control is Key: A standard serving of 4-6 dumplings should be paired with a generous portion of vegetables or salad to create a balanced, filling meal.
Complement with Veggies: Adding spinach, carrots, or other vegetables to your dumpling dish boosts fiber, vitamins, and overall nutritional value.
Convenience Over Perfection: While not as nutritious as homemade, Costco soup dumplings are a convenient and better option than many other highly processed convenience foods.

Demystifying the Nutrition of Costco's Soup Dumplings

Many shoppers eye the large bags of Bibigo or Mila soup dumplings in the Costco freezer section, captivated by the promise of a quick, delicious meal. But as with any convenience food, the question arises: are they truly a healthy choice? The answer, as it turns out, is nuanced, depending heavily on the specific brand, portion size, and preparation method. By examining the nutritional profile and making smart choices, you can decide if these popular dumplings deserve a regular spot in your healthy eating plan.

The Nutritional Breakdown: What's Inside?

Costco carries a few different types of soup dumplings, with Bibigo Chicken & Vegetable and Mila Pork Xiao Long Bao being among the most popular. A look at their nutrition labels reveals important details:

Protein: Bibigo's chicken and vegetable dumplings are a notable source of protein, offering 15 grams per serving. This makes them quite filling and satiating, which is a big plus for a quick meal. Mila's pork dumplings also provide protein, though the amount can vary by serving size.
Sodium: This is where many frozen foods fall short. Both Bibigo and Mila dumplings contain a significant amount of sodium. Bibigo's version has 570mg per serving (25% of the daily value), while Mila's has 390mg (17% of the daily value). The additional dipping sauce often included can dramatically increase this number, so it's crucial to be mindful of your intake.
Fat: Fat content varies by brand and filling. Pork fillings, like Mila's, will generally have a higher fat and saturated fat count than leaner chicken and vegetable options.
Carbohydrates: The dough wrapper provides carbohydrates, mostly from refined wheat flour. This makes dumplings a balanced source of macronutrients, but not particularly high in fiber.

Health Benefits and Potential Drawbacks

Potential Benefits:

Good Protein Source: The meat or vegetable filling provides essential protein, which aids muscle repair and helps you feel full longer.
Satiating Meal: When combined with vegetables, these dumplings can be a satisfying and balanced meal, preventing overeating later.
Quick and Convenient: For busy individuals, they offer a fast, more nutritious alternative to highly processed junk foods like pizza or mac and cheese.
Potential Nutrients: Ingredients like ginger and green onion, often used in dumpling fillings, offer anti-inflammatory and antioxidant properties.

Potential Drawbacks:

High Sodium: The high sodium levels can be a concern for those monitoring their blood pressure. This is exacerbated when using high-sodium dipping sauces.
Refined Carbs: The wrapper is typically made from refined white flour, offering minimal fiber and micronutrients compared to whole grains.
Added Fats from Frying: While steaming is a healthier preparation method, pan-frying will increase the fat content, particularly if using excessive oil.

Comparison of Popular Costco Soup Dumplings

To make an informed decision, it's helpful to compare the two prominent brands at Costco.


Feature	Bibigo Chicken & Vegetable	Mila Pork Xiao Long Bao
Serving Size	6 dumplings (~108g)	4 dumplings (~100g)
Calories (per serving)	~250	150
Protein (per serving)	15g	7g
Sodium (per serving)	570mg	390mg
Cooking Method	Microwave (steaming)	Steamer basket (steaming)
Filling Type	Chicken and vegetables	Pork
General Health Profile	Leaner protein option, but higher in sodium.	Lower in sodium per serving, but higher fat content.

Note: Nutritional information can vary, always check the packaging for the most current details. Cited data is based on search results for Canadian and US Costco locations.

How to Make Costco Soup Dumplings Healthier

Making these frozen delights a truly healthy meal is all about balance. Here’s how you can elevate your dumpling experience:

Steam, Don't Fry: The easiest way to cut calories and fat is to steam your dumplings instead of pan-frying. Microwaving also works for Bibigo, which essentially steams them.
Control the Sauce: The sauces that come with frozen dumplings are often packed with sodium. For a healthier alternative, create your own low-sodium sauce using a combination of rice vinegar, a splash of low-sodium soy sauce, and a little chili oil.
Add Extra Vegetables: Transform a simple snack into a complete meal by adding more vegetables. Toss some spinach, shredded carrots, or baby bok choy into a soup base with your steamed dumplings for more fiber and nutrients.
Create a Dumpling Soup: Combine your dumplings with a simple, flavorful broth made from vegetable or chicken stock, adding ginger, garlic, and fresh scallions for extra flavor and health benefits.
Mind Your Portion Size: A serving size, often around 4-6 dumplings, is typically not a full meal. Pair it with a large salad or steamed greens to fill up without overdoing it on sodium and carbs.

Expert Consensus on Frozen Dumplings

Health experts agree that frozen dumplings, including those from Costco, can be a part of a healthy diet when approached mindfully. The primary concerns are the sodium content and the use of refined flour for the wrappers. By prioritizing steaming, managing portion sizes, and pairing them with nutrient-dense vegetables, you can mitigate these concerns. Ultimately, the healthiness of any pre-made food, like Costco's soup dumplings, depends on how it's integrated into your overall eating habits.

Conclusion: A Quick Meal, Not a Daily Staple

So, are Costco soup dumplings healthy? Yes, they can be, but with caveats. They are a good source of protein and a satisfying, convenient meal option. However, their sodium content, particularly in the sauces, requires careful management. They are best viewed as a quick, satisfying meal to be enjoyed in moderation, rather than a health-food staple. By choosing leaner fillings like chicken, steaming them, and supplementing with fresh vegetables, you can enjoy these tasty treats while keeping your health goals on track. Check out the official Bibigo website for more nutritional details on their various products: BibigoUSA

Frequently Asked Questions

Bibigo's chicken and vegetable soup dumplings from Costco can be a healthy choice due to their high protein content. However, they are also quite high in sodium, so they should be consumed in moderation, and the included sauce should be used sparingly.

Bibigo's chicken and vegetable dumplings are generally leaner, while Mila's pork dumplings are lower in sodium per serving but higher in fat. The healthier choice depends on your specific dietary priorities, but both require mindful portion control.

The healthiest cooking method is steaming. This avoids adding extra fats and calories from oil. Both brands can be steamed, and Bibigo also has a quick microwave-steaming option.

To reduce sodium, be mindful of your dipping sauce. Instead of using the full packet, try a minimal amount or create your own healthier sauce using rice vinegar, a splash of low-sodium soy sauce, and a touch of fresh ginger.

Yes, you can include them in a weight loss plan. Focus on steaming them and balancing your meal by adding a large serving of low-calorie vegetables. The high protein content can help with satiety, but remember to watch your portion size.

Vegetarian options are typically lower in fat and calories, depending on the filling ingredients. If they use lean vegetables like cabbage and mushrooms, they can be a very healthy choice, though sodium remains a concern.

The ingredient list for popular brands like Bibigo shows natural ingredients with some additives like yeast extract for flavor enhancement. While not preservative-free, they can be a cleaner choice compared to some highly processed meals.

The recommended serving size is typically 4-6 dumplings, but this is a starting point. Listen to your body and focus on feeling comfortably full, especially when pairing them with other foods like vegetables.