Are Steamed Chicken Dumplings Healthy? The Complete Nutritional Breakdown

November 29, 2025 •

4 min read

According to USDA data, a single medium steamed dumpling contains around 42 calories, making it a much lighter option than its fried counterparts. But are steamed chicken dumplings healthy as a complete meal? The answer depends heavily on preparation, ingredients, portion size, and sauces.

Quick Summary

Steamed chicken dumplings can be a healthy meal, especially when homemade with lean chicken and vegetables. They offer protein and carbs, but managing sodium from wrappers and sauces is key. Opt for steaming over frying to reduce calories and fat.

Key Points

Steaming is Key: Steaming avoids the high fat and calories associated with frying, making it the healthier cooking method for dumplings.
Choose Lean Fillings: Use lean ground chicken, or a mix of chicken and vegetables, to keep fat content low and protein high.
Watch the Sodium: Pay close attention to the sodium levels in both store-bought dumplings and dipping sauces. Low-sodium soy sauce is a better option.
Load Up on Veggies: Adding more vegetables like cabbage, carrots, and mushrooms increases fiber and nutrients while reducing overall calories per dumpling.
Mind Portion Sizes: A balanced meal includes a modest portion of 6-8 dumplings, ideally paired with a side of vegetables or soup.
Wrapper Choice Matters: Opt for whole-wheat wrappers for added fiber, or use low-carb alternatives like daikon radish or cabbage leaves.

The Nutritional Profile of Steamed Chicken Dumplings

When evaluating if steamed chicken dumplings are healthy, it is essential to look at the individual components: the wrapper and the filling. The final nutritional value is a sum of these parts, combined with how they are prepared. According to general USDA data, a single medium-sized (37g) steamed meat dumpling provides approximately:

Calories: 41.8
Protein: 2.5g
Fat: 1.7g
Carbohydrates: 4.1g
Sodium: 368mg

While these figures are for a single dumpling and can vary, they show that the calories and fat are relatively low, but the sodium content can be quite high, even before adding any dipping sauce. The protein comes from the chicken filling, and the carbohydrates mainly from the refined wheat flour wrapper. For a complete nutritional view, a typical serving might be four to six dumplings, which would significantly increase the total calories and, more notably, the sodium intake.

Steamed vs. Fried: A Calorie Comparison

Choosing the cooking method is perhaps the single most impactful decision for the overall health of your dumplings. Frying, by nature, adds significant amounts of fat and calories compared to steaming.


Feature	Steamed Chicken Dumplings	Fried Chicken Dumplings
Calories	Significantly lower (e.g., 150-280 per four dumplings)	Significantly higher (e.g., 550-820 per four dumplings)
Fat Content	Very low, with minimal added oil from cooking	High, due to absorption of cooking oil
Nutrient Retention	Higher retention of heat-sensitive vitamins and minerals	Some nutrient loss due to high-heat cooking
Texture	Soft, moist, and tender	Crispy, golden-brown exterior
Heart Health Impact	Favorable, as it avoids unhealthy trans and saturated fats	Less favorable, due to increased intake of fats

The Cooking Method Matters

Steaming uses moist heat, which gently cooks the food without adding any extra fat or oil. This method also helps to lock in water-soluble vitamins that might otherwise be lost through other cooking processes. Frying, particularly deep-frying, introduces cooking oil which is absorbed by the wrapper, drastically increasing the fat and calorie count. Even pan-frying, while using less oil, still adds extra fat. Steaming is the clear winner for a lighter, healthier dumpling option.

How to Make Your Steamed Chicken Dumplings Even Healthier

For those who love dumplings and want to maximize their health benefits, customization is key. Here are some actionable steps to take:

Choose Leaner Fillings: While chicken is a good option, ensure you use lean ground chicken to keep saturated fat content low. Other excellent lean choices include shrimp or turkey. You can also mix in firm tofu for a protein boost.
Maximize Vegetable Content: Increase the ratio of vegetables to meat in your filling. Finely chopped cabbage, mushrooms, carrots, spinach, and scallions add fiber, vitamins, and minerals without a significant calorie increase. You can even use vegetables like daikon radish or boiled cabbage leaves as a lower-carb, gluten-free wrapper alternative.
Opt for Whole-Wheat Wrappers: If making dumplings from scratch, use whole-wheat flour for the wrappers instead of refined white flour. This will add dietary fiber and extra nutrients, helping you feel fuller for longer.
Control the Sauce: Dipping sauces can be a major source of added sodium and sugar. Use low-sodium soy sauce and mix it with rice vinegar and fresh ginger for flavor without the sodium spike.
Incorporate Healthy Oils Sparingly: A small amount of toasted sesame oil in the filling can add a rich, nutty flavor. Unlike frying, this adds flavor-enhancing fats in a controlled way without soaking the dumpling in oil.

For a great whole-wheat wrapper recipe, consider resources like The Woks of Life for detailed instructions on making your own healthier dumplings. The control you gain over ingredients is well worth the effort.

Portion Control and Meal Pairing

Even with the healthiest ingredients, portion control is vital. A balanced serving size of 6-8 dumplings can be part of a satisfying meal. To avoid overindulgence, consider pairing your dumplings with other nutrient-dense foods. Serving them alongside a simple broth-based soup or a side of stir-fried bok choy can turn a snack into a balanced, filling meal.

Conclusion: Making an Informed Choice

So, are steamed chicken dumplings healthy? The answer is a resounding 'yes,' provided they are prepared mindfully. By choosing lean fillings, incorporating plenty of vegetables, and being conscious of sodium levels from wrappers and sauces, you can enjoy this delicious comfort food as a nutritious part of a balanced diet. Homemade versions offer the most control over ingredients and nutrition, but even store-bought steamed dumplings are a significantly better choice than their fried counterparts. By making informed decisions about preparation and consumption, you can truly have the best of both worlds—a tasty and healthy meal.

Frequently Asked Questions

The calorie count for steamed chicken dumplings varies, but a single medium dumpling contains approximately 40-50 calories. A typical serving of four to six dumplings could be between 150 and 280 calories, depending on the exact ingredients.

No, steamed dumplings are almost always a healthier option than fried ones. Frying adds significant fat and calories from the oil, while steaming cooks the food gently without adding fat and retains more nutrients.

Yes, making them at home gives you full control over the ingredients. Use lean ground chicken, increase the amount of vegetables, and use whole-wheat wrappers or low-carb vegetable alternatives for a nutritional boost.

The healthiest dipping sauce option is a mix of low-sodium soy sauce and rice vinegar, possibly with some fresh ginger or chili flakes. Avoid high-sugar or high-sodium sauces that can negate the health benefits of steaming.

To reduce sodium, use low-sodium soy sauce in your filling and dipping sauce, and control the amount of added salt. Homemade versions allow you to manage this best.

Vegetarian steamed dumplings can be very healthy, especially if filled with fiber-rich vegetables like cabbage, mushrooms, and carrots. They are often lower in calories and fat than meat-filled versions, but watch out for fatty or starchy fillings.

For a balanced meal, a typical serving size is around 6 to 8 medium-sized steamed dumplings. Pair them with a side salad or steamed vegetables to make the meal more filling and nutritious.