Are Potstickers Unhealthy to Eat? A Balanced Perspective

November 10, 2025 •

4 min read

According to nutritional data, a single pork potsticker can contain around 79 calories. However, labeling potstickers as simply 'healthy' or 'unhealthy' is an oversimplification, as their nutritional value is highly dependent on ingredients, cooking method, and portion size.

Quick Summary

The healthiness of potstickers depends on their preparation, ingredients, and portion size. While pan-frying adds fat, lean fillings and vegetable-heavy options can be quite nutritious. Choosing homemade versions and mindful consumption are key.

Key Points

Not Inherently Unhealthy: The healthiness of potstickers depends entirely on their ingredients, cooking method, and portion size, not the food itself.
Mind the Cooking Method: Pan-frying significantly increases fat and calories, while steaming or boiling keeps them low-fat and healthy.
Choose Leaner Fillings: Opting for chicken, shrimp, or vegetable fillings is a healthier choice than fattier ground pork.
Watch the Sodium: Both store-bought versions and traditional dipping sauces can be high in sodium, so choose low-sodium options or make your own.
Homemade is Healthier: Preparing potstickers at home gives you complete control over the ingredients, reducing unhealthy fats, sodium, and preservatives.
Practice Portion Control: Enjoy potstickers in moderation as a small component of a balanced meal, not as the entire meal.

Decoding the Potsticker: What's Inside?

To understand the nutritional value of potstickers, it is essential to break down their components. A standard potsticker consists of a wrapper, a filling, and a dipping sauce. Each of these elements contributes to the overall caloric and nutritional profile.

The Wrapper: Mostly Carbs

The wrapper, or dumpling skin, is typically made from refined wheat flour. While it provides carbohydrates for energy, it doesn't offer much in the way of fiber or other nutrients. For those seeking healthier alternatives, whole wheat wrappers can offer more fiber, while gluten-free options are available for those with sensitivities.

The Filling: Where Nutrients and Fat Reside

The filling is the heart of the potsticker and is where the nutritional value can vary the most. Common fillings include:

Pork and cabbage: A classic combination, but the lean-to-fat ratio of the pork can significantly affect the fat and calorie content.
Chicken or shrimp: These lean protein sources are healthier alternatives to fattier meats, reducing the saturated fat content.
Vegetarian: Fillings like mushrooms, cabbage, and carrots are packed with vitamins, minerals, and fiber, making them an excellent choice for a lower-calorie, nutrient-rich option.

The Cooking Method: A Game Changer

The way a potsticker is cooked is a critical factor in determining its healthiness. The term 'potsticker' comes from the traditional method of pan-frying and then steaming, which gives them their signature crispy bottom.

Common Cooking Methods

Pan-Frying: Involves cooking the potstickers in oil, which adds significant fat and calories. The amount and type of oil used are important—using minimal, healthy oil is a better choice.
Steaming: This method adds no extra fat and is the healthiest way to cook potstickers.
Boiling: Similar to steaming, boiling keeps the potstickers low in fat, though the delicate flavor can sometimes be lost.

The Sodium and Sauce Problem

One of the most significant health concerns associated with potstickers, especially store-bought or restaurant versions, is the high sodium content. Both the filling and the dipping sauce often contain high levels of sodium. Soy sauce, in particular, can be a major source of salt. For a healthier option, choose low-sodium soy sauce or create a vinegar-based dipping sauce with minimal sugar.

Homemade vs. Store-Bought Potstickers

The health benefits of potstickers can differ dramatically between homemade and store-bought varieties. Homemade potstickers offer complete control over ingredients and preparation, allowing you to create a much healthier version.


Feature	Homemade Potstickers	Store-Bought Potstickers
Ingredients	You control the quality, freshness, and proportion of lean meats, fresh vegetables, and whole-grain wrappers.	Ingredients can be lower quality, with higher fat meat and added fillers.
Sodium	Easily controlled by using low-sodium soy sauce and limiting salt in the filling.	Often contain high levels of sodium for preservation and flavor enhancement.
Cooking Method	You can choose healthier methods like steaming or baking, or pan-fry with a healthier, minimal oil.	Pre-cooked or pre-fried, requiring reheating that often involves more oil.
Fat Content	Can be significantly reduced by using lean proteins and minimal oil during cooking.	Can be high in saturated fat and may contain artificial trans fats from processed oils.
Preservatives	No preservatives added.	May contain additives and natural flavors of lower health concern.

Tips for Making and Eating Healthier Potstickers

If you enjoy potstickers, there are several ways to enjoy them without compromising your health goals. Here are some actionable tips:

Use Leaner Proteins: Opt for chicken, shrimp, or tofu instead of high-fat ground pork.
Load Up on Veggies: Increase the amount of cabbage, mushrooms, and carrots in your filling to boost fiber, vitamins, and minerals.
Go Whole Grain: Use whole wheat dumpling wrappers for added fiber and nutrients.
Choose a Healthier Cooking Method: Whenever possible, steam or boil your potstickers instead of pan-frying. If you must pan-fry, use a small amount of healthy oil, like canola or olive oil.
Mind Your Dipping Sauce: Create a simple dipping sauce with low-sodium soy sauce, rice vinegar, a touch of fresh ginger, and a sprinkle of sesame seeds. Avoid high-sugar, high-sodium sauces.
Portion Control is Key: Like any food, moderation is important. Enjoy potstickers as a small part of a larger, balanced meal with plenty of vegetables, rather than eating a large quantity by themselves.

Conclusion

So, are potstickers unhealthy to eat? The answer is nuanced. While store-bought or restaurant versions can often be high in sodium and unhealthy fats, potstickers are not inherently unhealthy. By prioritizing fresh, lean ingredients, maximizing vegetable content, controlling sodium, and choosing healthier cooking methods, potstickers can easily be part of a balanced diet. Making them at home gives you the ultimate control, allowing you to create a version that is both delicious and nutritious. The key lies in being mindful of what goes into them and how they are prepared, turning a potential indulgence into a healthier, wholesome meal.

For more insight into the healthfulness of Asian cuisine, you can explore resources like the Skillshare blog which provides details on different preparations.

Frequently Asked Questions

Frozen potstickers can be healthy, but it depends on the brand. You should always check the nutritional label for high sodium content, excessive saturated fat, and potentially unhealthy additives. Healthier options typically have lower sodium and use lean fillings.

Steamed or boiled potstickers with lean fillings are generally healthier than deep-fried spring rolls. However, a baked spring roll might be healthier than a pan-fried pork potsticker. The cooking method is the biggest determining factor for fat and calorie content.

To make potstickers healthier, use lean ground chicken or vegetable fillings, incorporate whole-wheat wrappers, steam or boil them instead of frying, and make a simple dipping sauce with low-sodium soy sauce and rice vinegar.

Vegetable potstickers are often healthier due to lower saturated fat, but this is not guaranteed. Some restaurant or store-bought versions might still contain high levels of sodium and can be pan-fried in large amounts of oil. Homemade versions are the safest bet for maximum health benefits.

A healthy serving size typically ranges from 6 to 8 medium-sized potstickers, especially when they are part of a larger meal that includes other low-calorie, nutrient-dense foods like vegetables. Serving sizes can vary greatly, so always consider the overall meal.

Steaming is the healthiest cooking method for potstickers, as it involves no added oil and keeps the calorie count at its lowest. Boiling is another low-fat alternative.

The crispy bottom is created by pan-frying, which adds extra oil and fat. While this part is delicious, it is the least healthy aspect of the cooking process. For a healthier option, minimize the amount of oil used during this step.