Can I Eat Steamed Dumplings on a Diet? A Nutritional Guide

November 28, 2025 •

4 min read

According to the USDA, a single medium steamed dumpling contains around 42 calories, making them a potentially low-calorie addition to a meal. This fact leads many to wonder, "Can I eat steamed dumplings on a diet?" The answer is yes, but it largely depends on the ingredients, preparation, and portion control you employ.

Quick Summary

Steamed dumplings can fit into a healthy eating plan, unlike their fried counterparts. Their diet-friendliness depends on lean protein or vegetable-based fillings, whole-wheat wrappers, and reduced-sodium dipping sauces. Mindful portion control and complementary sides are key to managing overall calorie and sodium intake.

Key Points

Opt for Steamed Over Fried: Steamed dumplings have significantly fewer calories and less fat than fried varieties, as they aren't cooked in oil.
Choose Lean Fillings: Fillings with lean meats like chicken or shrimp, or plant-based options like tofu and mushrooms, are lower in fat and higher in protein.
Boost Fiber with Veggies: Adding plenty of vegetables like cabbage, carrots, and spinach to the filling increases fiber, which aids digestion and promotes fullness.
Beware of High-Sodium Sauces: Dipping sauces can add a lot of hidden sodium. Use low-sodium soy sauce or a vinegar-based alternative.
Practice Mindful Portion Control: Eating 4-6 dumplings and pairing them with a vegetable side helps manage overall calorie intake and prevents overeating.
Consider Whole-Grain Wrappers: For added fiber and nutrients, choose whole wheat wrappers or try low-carb alternatives like sliced daikon or zucchini.

Understanding the Nutritional Basics of Steamed Dumplings

Steamed dumplings are a favorite comfort food for many, but their role in a diet is often misunderstood. Unlike their deep-fried or pan-fried counterparts, steamed dumplings avoid the added oils and fats that can significantly increase calorie and fat content. However, their overall nutritional value is determined by a few key factors: the filling, the wrapper, and the accompanying sauce. A standard serving of four steamed dumplings can range anywhere from 150 to 280 calories, a broad range influenced heavily by the filling.

For example, a serving of steamed shrimp dumplings (har gow) tends to be lower in calories and fat than a similar portion of steamed pork dumplings (siu mai). The best approach is to be mindful of your choices, especially when dining out, or to take full control by making them at home.

How to Make Steamed Dumplings Healthier for Weight Loss

To ensure your steamed dumplings align with your diet and weight loss goals, focus on maximizing their nutritional density while minimizing calorie and sodium intake. By making a few simple substitutions, you can turn a good option into a great one.

Choose Leaner, Higher-Fiber Fillings

The filling is the heart of the dumpling and the easiest place to make a healthy swap. Instead of relying solely on fatty ground pork, consider these alternatives:

Lean protein: Opt for minced chicken, turkey, or shrimp. These provide a high-quality protein boost with less saturated fat.
Vegetable-rich: Incorporate high-fiber vegetables like cabbage, mushrooms, spinach, carrots, and bok choy. A vegetarian filling with tofu, edamame, and various veggies is an excellent choice.

Select Whole-Grain Wrappers

Traditional dumpling wrappers are typically made from refined white flour, which offers little fiber. To increase the fiber content and make them more filling, consider these wrapper options:

Whole wheat wrappers: Look for these at specialty grocery stores or make them yourself for a significant fiber increase.
Creative low-carb alternatives: Some recipes use thinly sliced daikon radish, zucchini, or even cabbage leaves as wrappers, offering a very low-carb, high-vegetable alternative.

Manage Your Sauce and Sodium Intake

One of the biggest dietary pitfalls with dumplings is the dipping sauce. A single tablespoon of soy sauce can contain over 900 mg of sodium, almost half of the recommended daily limit.

Use low-sodium soy sauce: A simple switch to a low-sodium version can dramatically cut your salt intake.
Create a healthier dipping sauce: Mix low-sodium soy sauce with rice vinegar and a dash of chili flakes. Vinegar-based dips offer a tangy flavor without excess sodium or sugar.

Practice Mindful Portion Control

Even healthy food can derail a diet if over-consumed. Steamed dumplings are delicious and can be easy to eat quickly. A typical serving size is around four to eight medium dumplings. Pairing them with a large salad or a clear broth-based soup can increase satiety and help prevent overeating.

Steamed vs. Fried Dumplings: A Comparison

When it comes to dieting, the cooking method is a major differentiator. This table illustrates the significant nutritional differences between steamed and fried dumplings.


Feature	Steamed Dumplings	Fried Dumplings (Potstickers)
Cooking Method	Uses steam from boiling water, no added oil.	Pan-fried in oil, often until crispy and golden brown.
Calories	Significantly lower, often 40-50 calories per medium dumpling.	Substantially higher due to added cooking oil and fat.
Fat Content	Very low fat, primarily from the filling.	High fat content from the frying oil.
Texture	Soft, delicate, and slightly chewy wrapper.	Crispy bottom and soft, tender top.
Flavor	A clean, fresh taste that highlights the filling.	Richer, toasted flavor profile from the frying process.

The Verdict: How to Incorporate Steamed Dumplings Into Your Diet

Successfully eating steamed dumplings on a diet is a matter of strategy and mindfulness. By choosing lean protein or vegetable fillings, opting for whole-grain or alternative wrappers, and controlling your sauce and portion sizes, you can enjoy this dish guilt-free. They can provide a balanced mix of protein, fiber, and carbohydrates, making them a satisfying and nutritious meal. A good rule of thumb is to treat them as a component of a larger meal rather than the entire meal itself. For instance, pair 4-6 steamed dumplings with a generous side of steamed vegetables or a light salad to feel full and satisfied. Making them at home offers the most control over ingredients and preparation, but even when dining out, choosing steamed over fried and being mindful of dipping sauces makes a huge difference.

In essence, the dietary impact of steamed dumplings is not inherent to the dish itself but to the choices you make around it. This balance of indulgence and intention allows you to enjoy a flavorful meal while staying on track with your health goals. For more information on food preparation, see the National Institutes of Health's dietary guidelines.

Conclusion: Your Diet Can Accommodate Steamed Dumplings

It is entirely possible to enjoy steamed dumplings while on a diet. Their naturally lower calorie count and absence of added oils from the cooking process make them a more diet-friendly option compared to their fried counterparts. The key to success lies in conscious choices, from selecting lean, vegetable-rich fillings to managing high-sodium dipping sauces. Homemade dumplings provide the ultimate control over ingredients, while mindful ordering and portion control are essential when dining out. By embracing these strategies, you can savor the delicious taste of steamed dumplings as part of a balanced, healthy, and satisfying diet.

Frequently Asked Questions

Yes, steamed dumplings can be good for weight loss, provided they are made with lean protein and vegetable fillings, and eaten in moderation. The steaming method reduces calorie intake compared to frying.

The calories in a steamed dumpling vary depending on the filling and size. A single medium-sized steamed dumpling contains approximately 40-50 calories, but a serving of four can range from 150 to 280 calories.

For most people on a diet, a healthy portion is around four to six medium-sized steamed dumplings, especially when paired with a side of steamed vegetables or a clear soup.

Generally, steamed vegetable dumplings are lower in calories and fat than meat-filled ones. However, the healthiness depends on the ingredients, so choose fiber-rich vegetables over starch-heavy or cheesy fillings.

To make homemade dumplings healthier, use leaner meats like chicken or turkey, load up on fibrous vegetables, use whole-wheat wrappers, and create a low-sodium dipping sauce with vinegar and chili flakes.

While the dumplings themselves may contain some sodium, the primary source of high sodium is often the dipping sauce. A typical tablespoon of soy sauce can contain a large portion of your daily sodium intake.

You can, but it's important to check the nutritional label for high sodium and fat content. Store-bought versions can sometimes have added preservatives and higher sodium than homemade versions.