Are Dimsum High in Calories? A Detailed Guide to Healthy Choices

November 14, 2025 •

4 min read

According to nutrition data, a single deep-fried taro dumpling can contain upwards of 150 calories, while a steamed shrimp dumpling may only have 40–50 calories. The question of whether dimsum high in calories depends heavily on the specific dish and how it's prepared, not the cuisine as a whole.

Quick Summary

The calorie count of dim sum varies significantly based on preparation methods and ingredients. Steamed and vegetable-based options are generally lower in calories than their fried or sauce-heavy counterparts. Portion control and mindful choices are key to a balanced meal.

Key Points

Cooking Method is Key: Steamed dimsum options are significantly lower in calories and fat than fried or baked items.
Choose Lean Proteins and Vegetables: Prioritize dishes with shrimp, vegetables, and tofu for a lower-calorie, nutrient-rich meal.
Be Aware of Hidden Calories: Even steamed dishes can be high in calories if they use fatty meats or high-sodium sauces.
Practice Portion Control: Dim sum is meant to be shared. Balance indulgent, calorie-dense items with healthier choices to manage total intake.
Use Sauces Sparingly: Many dipping sauces are high in sodium and sugar; go light on them or opt for vinegar.
Drink Tea: Unsweetened Chinese tea aids digestion and helps slow down eating, supporting mindful consumption.
Balance Your Plate: Ensure your plate includes a mix of textures and flavors, with a focus on fresh, steamed ingredients over fried ones.

The Surprising Truth Behind Dimsum Calories

Many people assume all dim sum is unhealthy due to its reputation as a weekend indulgence, but this is a misconception. The truth is that dim sum offers a wide spectrum of options, ranging from light, nutrient-dense morsels to rich, calorie-laden treats. The primary factors influencing a dish's calorie count are the cooking method and the ingredients used in the filling.

The Impact of Cooking Method: Steamed vs. Fried

The biggest differentiator in dim sum's calorie content is the way it's cooked. Steaming, a hallmark of traditional Cantonese cuisine, is one of the healthiest cooking methods, as it requires minimal added fat. Fried and pan-fried items, on the other hand, absorb a significant amount of oil, drastically increasing their caloric density.

Steamed Dishes: Items like har gow (shrimp dumplings), vegetable buns, and steamed rice rolls are typically low in fat and calories. The steaming process preserves the natural flavors and nutrients of the ingredients.
Fried Dishes: Classics such as spring rolls, taro puffs, and pan-fried dumplings are delicious but considerably higher in calories due to the oil used in frying. For example, a single deep-fried taro dumpling can have three times the calories of a steamed shrimp dumpling.
Sauce and Ingredient-Heavy Dishes: Even steamed items can be high in calories if they contain fatty meats or are covered in rich, sugary sauces. Dishes like chicken feet or sticky rice wrapped in lotus leaf are often higher in both fat and sodium.

A Comparison of Common Dimsum Dishes

To illustrate the caloric differences, here is a comparison of some popular dim sum items based on average estimates. Keep in mind that exact values can vary by restaurant and recipe.


Dim Sum Item	Preparation Method	Estimated Calories (per serving/piece)	Typical Ingredients	Health Notes
Har Gow (Shrimp Dumpling)	Steamed	40–50 kcal	Shrimp, bamboo shoots, wheat starch wrapper	Lean protein, low calorie.
Siu Mai (Pork & Shrimp Dumpling)	Steamed	~50-100 kcal	Pork, shrimp, mushrooms, thin wrapper	Higher in calories due to fattier pork cuts.
Char Siu Bao (BBQ Pork Bun)	Steamed / Baked	100–200 kcal (steamed)	BBQ pork, flour, sugar, sauce	Can have significant calories from sugar and fatty pork.
Spring Roll	Deep-fried	100+ kcal (per roll)	Vegetables, pork/shrimp, thin pastry	High in fat and calories from frying.
Taro Puff	Deep-fried	150+ kcal (per piece)	Mashed taro, pork, fat	Very high in fat and calories.
Lo Mai Gai (Sticky Rice)	Steamed	~525 kcal (per wrap)	Glutinous rice, chicken, Chinese sausage, mushrooms	Very high in calories, sodium, and fat.

How to Make Healthy Dimsum Choices

Enjoying a dim sum feast doesn't have to sabotage your health goals. By following a few simple strategies, you can indulge in the experience while keeping your nutritional intake in check.

Prioritize Steamed Dishes: Start your meal with steamed dumplings, buns, or rice rolls. Items like har gow, vegetable buns, and steamed rice rolls with shrimp are excellent low-calorie choices.
Add Your Greens: Many dim sum restaurants offer a side of steamed Chinese broccoli or other leafy greens. These are fiber-rich and low in calories, helping you feel full and balancing out richer dishes.
Practice Portion Control: Dim sum is designed for sharing, but it's easy to lose track. Share fried dishes with your companions and limit yourself to one or two indulgent items per meal.
Drink Tea: Chinese tea is traditionally served with dim sum and has many benefits. It aids digestion and can help slow down your eating pace, allowing you to recognize when you are full.
Go Light on Sauces: Condiments like soy sauce, chili oil, and hoisin can be surprisingly high in sodium and sugar. Taste your food first, as many dishes are already well-seasoned. If you need more flavor, use sauces sparingly or opt for vinegar.

The Importance of a Balanced Approach

The key to enjoying dim sum healthily is a balanced approach. It is not about demonizing certain foods, but rather about making mindful choices. Incorporating plenty of steamed dishes, vegetables, and lean protein sources provides a nutritious foundation, while fried items can be enjoyed as an occasional treat. The small, varied portions allow for a diverse culinary experience without the need for overindulgence.

Conclusion

So, are dimsum high in calories? Some dishes certainly are, particularly those that are fried, contain fatty meats, or are drenched in sweet sauces. However, the cuisine also offers a plethora of low-calorie, nutrient-rich steamed and vegetable-based options. By being mindful of preparation methods and practicing portion control, you can fully enjoy the rich tradition of dim sum as a flavorful and balanced meal. Remember to sip your tea, share your dishes, and savor every bite. The healthiest dim sum meal is one where variety, moderation, and deliciousness coexist harmoniously.

Learn more about healthy Chinese dining habits

Frequently Asked Questions

The lowest-calorie dim sum are typically steamed vegetable dumplings, har gow (steamed shrimp dumplings), and steamed rice rolls with a non-fatty filling. These are cooked without excess oil, preserving their low-fat content.

Yes, you can eat dim sum while on a diet by making smart choices. Focus on steamed dishes, fill up on vegetables, limit fried and fatty items, and be mindful of your portions and sauces.

Some steamed dim sum, like those with fatty pork, sausages, or rich sauces, can have high hidden calorie and fat content. For example, steamed char siu bao often contains fatty pork filling.

The difference is significant. Steamed dim sum uses less oil and is lower in calories, while fried versions absorb oil during cooking, which drastically increases the total fat and calorie count.

For lower calorie intake, limit or avoid deep-fried items like taro puffs and spring rolls, as well as heavy, fatty options such as sticky rice in lotus leaf (lo mai gai) and chicken feet.

Drinking unsweetened Chinese tea during a dim sum meal can help with weight management by aiding digestion, slowing down your eating pace, and helping you recognize fullness, thus preventing overeating.

To reduce sodium, use sauces sparingly, ask for condiments on the side, and choose steamed options over those prepared with salty sauces like black bean sauce. You can also pair your meal with a side of steamed vegetables.