Demystifying the Korean Dish: How many calories are in a kimchi dumpling?

November 11, 2025 •

4 min read

According to nutritional data, a single, average-sized homemade kimchi dumpling, or mandu, can contain around 35 to 50 calories, while larger or commercial versions can have more. For anyone monitoring their diet, understanding exactly how many calories are in a kimchi dumpling? is crucial, as the final count can vary significantly based on ingredients and cooking methods.

Quick Summary

Korean kimchi dumplings have a variable caloric count depending on preparation and ingredients. Calorie content is influenced by factors like meat-to-tofu ratio, the addition of noodles, and the cooking method, whether steamed, boiled, or pan-fried. Homemade versions offer more control over nutritional value compared to store-bought options.

Key Points

Calorie variability: The number of calories in a kimchi dumpling varies greatly depending on its ingredients, size, and cooking method.
Cooking method impact: Steaming or boiling dumplings results in a much lower calorie count compared to pan-frying or deep-frying, which add significant fat and calories from oil.
Homemade vs. store-bought: Homemade dumplings offer greater control over ingredients, allowing for a healthier and lower-calorie option by using less fatty meat and more tofu or vegetables.
Ingredient ratio matters: Using a higher ratio of low-calorie ingredients like tofu, vegetables, and fermented kimchi can lower the overall calorie count per dumpling.
Mindful consumption: For effective weight management, it's crucial to be aware of your portion sizes, especially when eating higher-calorie versions like pan-fried or commercially made dumplings.

The classic Korean kimchi dumpling, or kimchi mandu, is a flavorful blend of spicy fermented cabbage and savory fillings, all encased in a delicate wrapper. While delicious, its calorie count is not a one-size-fits-all number. Several factors play a significant role in determining the final nutritional profile, making it important for those on a diet to understand the variables involved.

Factors Influencing Kimchi Dumpling Calories

The total calories in a kimchi dumpling are a sum of its components. From the ingredients in the filling to the way it is cooked, each step impacts the final nutritional value. This is why a homemade, steamed dumpling will be dramatically different from a commercially prepared, pan-fried one.

Filling Ingredients: The Heart of the Dumpling

The most significant factor in calorie determination is the filling. Traditional recipes use a mixture of kimchi, ground pork, tofu, and other vegetables. However, substitutions and ratios can drastically change the outcome.

Meat type: Ground pork is a common choice, but using a fattier cut will increase the calorie and fat content compared to a leaner option like ground chicken or beef. For a plant-based alternative, a filling with only tofu and vegetables will be lower in calories.
Protein source: Tofu is often included to add texture and protein while absorbing flavor. As an excellent low-calorie ingredient, increasing the amount of tofu relative to meat can reduce overall calories per dumpling.
Additional starches: Some recipes include sweet potato starch noodles (dangmyeon) or mung bean sprouts to add bulk and texture. While these add carbohydrates, they are generally less caloric than a fatty meat component.
Kimchi: Kimchi itself is a low-calorie ingredient, with a one-cup serving containing approximately 23 calories. The flavor it provides is a major draw for the dish, and its fiber and probiotic content offer health benefits.

Cooking Method: The Final Step

The way a kimchi dumpling is cooked is the second most critical factor affecting its calorie count. A fried dumpling is significantly more caloric than a steamed or boiled one due to the added fat from cooking oil.

Steaming or boiling: These methods involve cooking the dumplings in water, adding no extra fat. This is the healthiest option for preparing kimchi mandu, keeping the calorie count low.
Pan-frying: This popular method, used to create crispy-bottomed potstickers, involves cooking the dumplings in oil. The dumplings absorb the cooking oil, adding a notable amount of fat and calories.
Deep-frying: An even more caloric preparation, deep-frying fully submerges the dumplings in oil, resulting in a crispy exterior but a very high fat and calorie count.

A Look at Calorie Ranges

Because of the variables, calorie counts are estimates. Below is a comparison to illustrate the range you might find when consuming kimchi dumplings.


Dumpling Type	Ingredients	Preparation Method	Approximate Calories (per 4-5 dumplings)	Source
Homemade Mandu	Kimchi, Pork, Tofu	Steamed/Boiled	~140-200 kcal
Frozen (Bibigo)	Kimchi, Pork	Steamed/Boiled	~168-205 kcal (per 100g)
Frozen (Pulmuone)	Kimchi, Tofu	Steamed/Boiled	~140 kcal (per 90g)
Homemade Fried	Kimchi, Pork, Tofu	Pan-fried	~200-300+ kcal
Frozen (Sempio)	Kimchi, Noodles, etc.	Pan-fried	~180 kcal (per 100g)

Managing Your Calorie Intake

For those watching their diet, enjoying kimchi dumplings can still be part of a healthy meal plan. Here are some tips for making smarter choices:

Opt for steaming or boiling. Choosing these preparation methods over frying is the most effective way to reduce the overall calorie and fat content of your meal.
Make them at home. Creating your own dumplings allows you to control the exact ratio of ingredients. You can increase the amount of tofu, vegetables, and lean meat while minimizing added fat.
Monitor portion sizes. As with any food, portion control is key. Be mindful of how many dumplings you consume in a sitting, especially if they are pan-fried or deep-fried.
Use a healthier dipping sauce. Some dumpling dipping sauces can be high in sugar and sodium. Opt for a simple soy sauce and vinegar mix to limit extra calories and sodium.
Drain excess moisture from filling ingredients. When preparing homemade dumplings, it's vital to squeeze out excess liquid from the kimchi, tofu, and other vegetables. This prevents soggy wrappers and a watery texture, making for a better dumpling.

The Health Benefits Beyond Calories

Kimchi dumplings offer more than just flavor; they also provide some important nutritional benefits, particularly when homemade with quality ingredients. The fermented kimchi provides beneficial probiotics, which are good for gut health. When paired with lean protein and plenty of vegetables, these dumplings can be a balanced and satisfying meal.

Visit My Korean Kitchen for a great homemade kimchi dumpling recipe.

Conclusion

There is no single answer to the question of how many calories are in a kimchi dumpling? The calorie count is highly dependent on how it's made and prepared. By being mindful of your filling choices and cooking method—favoring leaner protein sources and steaming over frying—you can enjoy this Korean classic without derailing your dietary goals. Paying attention to your choices, whether eating out or cooking at home, empowers you to make informed decisions for a healthier lifestyle.

Frequently Asked Questions

The calorie count for a single kimchi dumpling typically ranges from 35 to over 100 calories. This depends heavily on factors like the filling (pork vs. tofu), size, and cooking method (steamed vs. fried).

Yes, a steamed kimchi dumpling is almost always healthier than a pan-fried one. Steaming or boiling adds no extra fat, while pan-frying requires oil, significantly increasing the calorie and fat content.

Yes, the filling is a major determinant of calorie count. Dumplings with fatty ground pork will have more calories than those with leaner meat or a vegetarian filling predominantly made of tofu and vegetables.

Not necessarily. Frozen brands vary greatly, with some reporting 140-180 calories per 100g. Homemade dumplings can be crafted to be very low-calorie, but a homemade recipe with fatty pork could be higher. It depends on the specific ingredients and recipe.

To reduce calories, use lean ground meat (or replace meat entirely with tofu), increase the amount of vegetables, and opt for steaming or boiling instead of frying. Squeezing excess liquid from ingredients like kimchi and tofu is also essential for a better texture.

Kimchi is very low in calories and high in nutrients. A 1-cup serving (150g) contains approximately 23 calories and provides vitamins, fiber, and probiotics beneficial for gut health.

The sodium content can be significant, especially in store-bought dumplings, which often use salt for preservation and flavor. For example, some products list over 300mg of sodium per 100g serving. Homemade versions allow for better control over sodium levels.