Are Steamed Dumplings High in Calories? The Definitive Guide to a Healthy Indulgence

January 8, 2026 •

3 min read

A single medium steamed dumpling typically contains around 40-50 calories, but a typical four-dumpling serving can range from 150 to 280 calories depending on the filling. So, are steamed dumplings high in calories, or can they be a healthy part of your diet? The answer lies in the details beyond the cooking method.

Quick Summary

The calorie content of steamed dumplings is heavily influenced by the filling and portion size, not just the steaming process. Opting for lean ingredients, controlling servings, and mindful sauce choices are key to fitting them into a healthy diet.

Key Points

Filling is Key: The ingredients inside the dumpling, from fatty pork to lean chicken or vegetables, have the biggest impact on total calories.
Steaming is Healthier: Steaming is the healthiest cooking method compared to frying, as it adds no extra fat or oil, making it the lower-calorie choice.
Portion Control Matters: A standard serving can be 4-6 dumplings, and overeating them, even steamed, can quickly accumulate calories.
Watch the Sauces: Heavy, sugary, or high-sodium dipping sauces can drastically increase the overall calorie and sodium count.
DIY for Health: Making homemade steamed dumplings gives you control over ingredients, allowing for leaner fillings and less sodium.
Pair with Veggies: Serving dumplings with steamed vegetables or a clear broth soup creates a more balanced and filling meal, reducing the number of dumplings needed.

The Calorie Equation: More Than Just Steaming

While steaming is inherently one of the healthiest cooking methods, it's a mistake to assume all steamed dumplings are low-calorie. The final nutritional value is the sum of its parts, primarily the wrapper and the filling. A standard wrapper, typically made from refined white flour, is mostly carbohydrates and offers little fiber. The real divergence in calorie count, however, comes from what's inside. Fillings can range dramatically, from high-fat options like fatty pork with added lard to much leaner choices such as chicken, shrimp, or a medley of vegetables.

For instance, a modest serving of four steamed pork dumplings might contain around 280 calories and 13g of fat, while a similar serving of steamed chicken dumplings could be closer to 190 calories with significantly less fat. Steamed vegetable dumplings, featuring ingredients like cabbage, mushrooms, and tofu, often offer the lowest calorie count, with some options providing as few as 35 calories per dumpling.

The Sneaky Culprit: Dipping Sauces and Condiments

Don't overlook the impact of dipping sauces. Many commercially prepared sauces are high in sodium, sugar, and sometimes fat, which can significantly increase your meal's overall caloric load. A single tablespoon of soy sauce can have a high sodium content, and a sweet and sour sauce or chili oil will add empty calories from sugar and fat. A better option is a simple mixture of low-sodium soy sauce, vinegar, and fresh ginger or garlic.

Steamed vs. Fried: A Calorie Showdown

Choosing the cooking method is perhaps the most critical decision when trying to manage calorie intake. Steaming introduces no additional fat or oil during the cooking process, whereas frying—even light pan-frying—can dramatically increase the calorie and fat content.


Feature	Steamed Dumplings	Fried Dumplings	Notes
Calorie Count (per 4)	150–280 kcal	Significantly higher; can exceed 550 kcal	Calories vary by filling type.
Fat Content	Low to moderate	High; significant oil absorption	Frying adds substantial fat.
Nutrient Retention	High; preserves water-soluble vitamins	Lower; high heat can degrade some nutrients	Steaming is gentler on vegetables.
Cooking Process	Cooks evenly with moist heat	Crisp texture, cooked in oil	Frying adds a crispy texture but increases unhealthy fats.

How to Enjoy Steamed Dumplings Healthily

To make steamed dumplings a truly healthy meal, consider these tips:

Choose Wisely: Opt for lean fillings like ground chicken, shrimp, or tofu mixed with lots of chopped vegetables.
Embrace Veggies: Increase the vegetable-to-meat ratio in the filling to boost fiber and nutrients while keeping calories down.
Make Your Own: Preparing dumplings from scratch gives you complete control over ingredients. You can use whole wheat wrappers for more fiber and reduce the amount of salt in the filling.
Serve Smartly: Pair your dumplings with a clear broth soup or a large side of steamed vegetables to make the meal more filling and nutrient-dense, preventing overconsumption.
Ditch the Heavy Sauces: Use a simple, low-sodium dipping sauce with vinegar, garlic, and fresh ginger instead of sugary, heavy options.

The Importance of Portion Control

Even with a healthy cooking method and lean filling, portion size is critical. It's easy to lose track of how many dumplings you've eaten, especially when enjoying them socially at dim sum. While a serving of four might be 150-280 calories, a typical restaurant order can contain many more. Be mindful and savor each bite to avoid overeating. A standard meal should be six to eight medium dumplings, along with other balanced items.

Conclusion: Steamed Dumplings in a Balanced Diet

Ultimately, whether steamed dumplings are high in calories depends on you. They can be a light and nutritious meal, packed with lean protein and vegetables, or they can be an indulgent treat loaded with fat and sodium. The key is to be mindful of your choices: opt for lean fillings, watch your portion sizes, and go easy on the dipping sauces. The steaming method gives you a healthy head start, but the final calorie count is determined by your decisions in the kitchen or at the restaurant table. By following these guidelines, you can enjoy these delicious parcels of flavor without derailing your health goals.

For more detailed nutritional information and comparison data, reputable sources like Lose It! offer valuable insights on food composition and calories.

Frequently Asked Questions

A single medium steamed dumpling typically contains around 40-50 calories, though this can vary based on the specific filling ingredients and size.

Yes, steamed dumplings are the healthier option because they are cooked without adding extra oil. Fried dumplings absorb a significant amount of fat, drastically increasing their calorie and fat content.

Yes, steamed dumplings can be a healthy part of a weight-loss diet if you choose lean fillings like chicken or vegetables, control your portion sizes, and use low-sodium dipping sauces.

Generally, yes. Vegetarian dumplings with fillings like mushrooms, cabbage, and tofu tend to have fewer calories and less saturated fat than those with fatty meat fillings.

Steamed dumplings can have a surprisingly high sodium content, particularly in restaurant or frozen varieties, even before adding dipping sauce. A typical four-dumpling serving can contain over 700 mg of sodium.

The healthiest fillings include lean proteins such as chicken, shrimp, or tofu combined with plenty of vegetables like cabbage, chives, and mushrooms.

A balanced serving size for a main dish is typically around six to eight medium dumplings, which should be paired with other items like a side of steamed vegetables or a clear soup.