Are Siew Mai Healthy? A Detailed Nutritional Guide

November 14, 2025 •

3 min read

A single piece can pack a surprising amount of calories, even when steamed. But are siew mai healthy, or are they a hidden source of unhealthy fats and sodium?

Quick Summary

Siew mai's health depends on the ingredients, and portion size. While high in protein, traditional recipes can be high in fat and sodium. Moderation is key to incorporating them into a healthy diet.

Key Points

High in Protein but Also High in Fat: Traditional siew mai use fatty pork, increasing calories and fat content.
Sodium is a Concern: Store-bought and restaurant siew mai are often high in sodium, worsened by high-sodium sauces.
Steaming is Healthier: Steaming is a healthier alternative to frying, preserving nutrients and reducing added fat.
Portion Control is Important: Their small size can lead to overeating. Practicing moderation is essential.
Homemade Allows Control: Preparing siew mai at home allows the use of leaner meat, more vegetables, and control over salt and oil.
Balance Your Meal: When eating dim sum, balance heavier dishes with lighter, vegetable-rich options.

Siew Mai: A Nutritional Overview

Siew mai, also known as siu mai or shumai, are a popular dim sum dish. They are known for their savory filling and delicate wrapper. Assessing the health value of siew mai requires examining the ingredients and preparation methods. Traditional recipes typically combine ground pork and shrimp, sometimes with shiitake mushrooms and water chestnuts. The use of fattier cuts of pork is common, adding to their rich taste. A single siew mai can contain anywhere from 57 to over 100 calories. The fat and sodium levels vary significantly. Protein comes from the meat and shrimp, while the wrapper provides carbohydrates. Steaming is the standard cooking method, which is a healthier alternative to deep-frying and helps preserve nutrients.

Potential Health Concerns

While offering a source of protein and being steamed, traditional siew mai have significant nutritional downsides. This is primarily due to high fat and sodium levels. Restaurant-style siew mai often contain fatty cuts of pork, with fat contributing a significant percentage of the calories. Sodium content is another concern. One study found that shrimp siu mai had an average sodium content of 590 mg per 100 g, making it one of the saltiest dim sum options. Dipping sauces like soy sauce can increase sodium intake. The World Health Organization recommends a daily sodium limit of 2,000 mg. Excessive sodium can increase the risk of high blood pressure, heart attack, and stroke. Therefore, eating siew mai in large amounts, especially with extra sauce, can quickly push you over the recommended daily limits.

Making Healthier Choices

To enjoy siew mai as part of a balanced diet, moderation and mindful choices are essential. Focus on steamed dishes and pair siew mai with vegetable-heavy options. A dietitian recommends limiting dim sum to no more than once a month. Control portion size when dining out. It's easy to lose track of how many siew mai are consumed. Here are some tips:

Limit Sauces: Reduce sodium intake by minimizing or skipping dipping sauces. Vinegar or fresh chili can add flavor with less salt.
Share and Balance: Share indulgent items with dining companions. Order more vegetable-based dim sum, such as steamed vegetable buns.
Make Them at Home: Prepare siew mai at home to control ingredients. Use leaner pork, add vegetables like water chestnuts and mushrooms, and control the salt and oil.

Healthier Homemade Siew Mai

Making a healthier version of siew mai is a straightforward process. It provides complete control over the ingredients. Here's how to make them lighter and more nutritious:

Use leaner ground meat, such as 90% lean pork or chicken.
Add finely chopped, fiber-rich vegetables like water chestnuts, carrots, and shiitake mushrooms.
Experiment with alternative wrappers. Cabbage leaves can be used as a low-carb substitute for wheat-based wrappers.
Season with fresh ginger, garlic, and low-sodium soy sauce to add flavor without excess salt.

Comparison Table: Traditional vs. Healthy Siew Mai


Feature	Traditional Restaurant Siew Mai	Homemade Healthy Siew Mai
Meat	Often fatty pork, sometimes with shrimp	Lean pork or chicken, higher ratio of shrimp
Preparation	Steamed, but with added oil for gloss	Steamed with minimal or no added oil
Sodium	High, especially with fatty pork and sauces	Significantly lower, thanks to controlled seasoning
Calories	Potentially higher (e.g., ~105 kcal per piece)	Lower (e.g., ~57 kcal per piece), depending on recipe
Vegetables	Often minimal (e.g., mushrooms)	Increased quantity of vegetables like water chestnuts and mushrooms
Fat Content	Higher, due to fatty meat cuts	Lower, due to leaner meat and less oil

Conclusion: Are Siew Mai Healthy?

Siew mai are not inherently unhealthy, but their nutritional value varies. They provide a good source of protein but can be high in fat and sodium, particularly when purchased from restaurants and served with sauces. Moderation and portion control are key to enjoying siew mai healthily. Choose healthier, steamed dim sum options and balance your meal with plenty of vegetables. Preparing them at home with lean meats and extra vegetables offers the best control over ingredients and sodium levels. Siew mai can be part of a balanced diet if approached with nutritional awareness.

Optional Outbound Link: Learn more about soy ingredients at National Center for Complementary and Integrative Health (NCCIH).

Frequently Asked Questions

Siew mai are not typically the best choice for weight loss due to their calorie density and high fat and sodium content. They are best enjoyed in moderation as a treat.

The calorie count per siew mai varies. Estimates range from 57 to over 100 calories per piece.

Siew mai can be eaten on a diet in moderation. The key is portion control. Pair a small number of siew mai with other healthier, vegetable-based dim sum dishes and avoid excessive dipping sauces.

Yes, steamed dishes like siew mai are generally healthier than fried alternatives. Steaming requires no added oil, resulting in lower fat and calorie content.

To reduce sodium, ask for less or no sauce when dining out. When making them at home, use low-sodium soy sauce and control the amount of salt. Flavor with fresh ginger and garlic instead.

Traditional Cantonese siew mai are typically filled with ground pork, shrimp, and sometimes shiitake mushrooms, wrapped in a thin, yellow flour skin.

It is not recommended to eat siew mai every day. Due to their high fat and sodium content, they are best as an occasional meal or snack. A dietitian recommends limiting dim sum meals to once a month.

For healthier homemade siew mai, use lean ground pork or chicken, increase vegetables, and season with low-sodium ingredients.