Do Potstickers Have Protein? A Guide to Nutrient-Rich Dumplings

November 10, 2025 •

4 min read

According to nutritional data, a single serving of pork potstickers typically provides 7-12 grams of protein, confirming that potstickers have protein in varying amounts. This makes them a more substantial and satisfying snack or meal component than many assume, depending on the filling and preparation method.

Quick Summary

Potstickers contain protein primarily from their fillings, with poultry, pork, and seafood options offering significant amounts. Vegetarian versions can also be rich in protein by using ingredients like tofu, mushrooms, or lentils. Total protein depends on serving size and preparation methods.

Key Points

Filling Determines Protein: The type of filling, whether meat-based like pork, chicken, or shrimp, or plant-based like tofu or lentils, is the primary source of protein in potstickers.
Variety of Protein Levels: Protein content in potstickers varies significantly based on the filling, with chicken and shrimp versions generally offering leaner, higher protein options than traditional pork.
Vegetarian Protein Options: Tofu and mushrooms are effective protein sources for vegetarian potstickers, providing a solid nutritional profile for plant-based diets.
Cooking Method Matters: Steaming or boiling potstickers is a healthier option than pan-frying, as it significantly reduces added fats and calories.
Enhance with Additions: Serving potstickers with protein-rich side dishes like edamame or an egg drop soup can create a more balanced and fulfilling meal.

Yes, Potstickers Can Be a Satisfying Source of Protein

For many, potstickers are a delicious appetizer or side dish, but they can also serve as a good source of protein, especially when prepared with intention. The key to answering the question, "do potstickers have protein?" lies in their primary components: the wrapper and the filling. While the wheat-flour-based wrapper provides some carbohydrates, the filling is where the majority of the protein comes from. Fillings made from meat, seafood, or high-protein plant-based sources can turn this popular dumpling into a nutritionally sound part of a meal.

The Role of Filling in Protein Content

The filling is the most crucial factor determining the protein content of a potsticker. Traditional fillings like pork and cabbage are hearty, but modern variations offer a wide spectrum of protein levels. For example, a standard pork and vegetable potsticker contains a moderate amount of protein, while versions with leaner protein sources like chicken or shrimp can offer a boost.

Pork: The most traditional filling, ground pork provides a solid base of protein and healthy fats. Using leaner ground pork can reduce overall fat content without sacrificing the savory flavor.
Chicken or Turkey: Opting for lean ground chicken or turkey breast is an excellent way to increase protein and decrease saturated fat, making for a lighter but equally flavorful dumpling.
Shrimp: Finely chopped raw shrimp adds a delicate, ocean-fresh flavor profile and a significant protein punch.
Plant-Based Options: For vegetarians, the protein can come from a variety of sources. Using firm or extra-firm tofu, crumbled and pressed, is a popular choice. Lentils, edamame, and various types of mushrooms can also be used to create a protein-rich filling.

Comparing Protein Levels by Filling Type

To understand the variations, here's a comparison of the typical protein content found in different potsticker fillings per serving. Note that serving sizes can vary based on manufacturer or recipe.


Filling Type	Average Protein per Serving	Typical Serving Size	Key Considerations
Pork & Vegetable	~7-12g	3-5 potstickers	Higher in fat, but rich flavor.
Chicken & Vegetable	~10-14g	3-5 potstickers	Leaner option, good for a lighter meal.
Shrimp & Pork	~13g	3-5 potstickers	Excellent source of protein and flavor.
Tofu & Vegetable	~8-11g	3-5 potstickers	Great vegetarian alternative, often lower in calories.
Mushroom & Vegetable	~4-8g	3-5 potstickers	Can be lower in protein; combine with other sources for a boost.

How Cooking Methods Impact Potstickers

The cooking method also plays a role in the final nutritional profile of potstickers. While the protein content remains relatively stable, the overall fat and calorie counts can change significantly.

Pan-Fried (Classic Potsticker Method): This method, which involves searing and then steaming, creates a crispy bottom and a tender, moist interior. It uses some oil for the frying step, which adds to the overall fat and calorie count.
Steamed: Steaming potstickers results in a softer texture and keeps the dumplings lower in calories and fat, focusing the flavor on the filling.
Boiled: Similar to steaming, boiling produces a softer, pasta-like dumpling. It's one of the simplest and healthiest ways to prepare them.

Maximizing Protein in Your Potsticker Meal

To ensure your potstickers contribute significantly to your protein intake, consider these strategies:

Choose high-protein fillings: When buying or making potstickers, prioritize fillings like chicken, shrimp, or a combination of tofu and lean meat.
Add protein to your meal: Serve potstickers alongside other protein-rich dishes. A side of edamame, a light broth with egg drops, or a simple protein-packed salad can round out the meal.
Use protein-boosting ingredients: If making potstickers from scratch, incorporate ingredients like eggs, crushed tofu, or ground mushrooms into your filling to increase the protein and nutrient density.
Pair with a dipping sauce: Create a dipping sauce with high-protein components, such as a peanut-based sauce, to further enhance the protein content. A simple soy sauce or vinegar dip is low in calories but doesn't add much protein.

The Final Verdict: A Well-Balanced Choice

Ultimately, potstickers can certainly have protein and can be a component of a well-balanced diet. Their nutritional value depends largely on the choice of filling and cooking method. By being mindful of these variables, you can enjoy these tasty dumplings while managing your macronutrient intake. For homemade options, the versatility of potstickers allows for endless experimentation to meet specific dietary needs, from low-fat chicken fillings to high-protein vegetarian versions. Choosing fresh over heavily processed frozen options can also ensure a cleaner, higher-quality meal. For more recipe ideas, a resource like Allrecipes offers numerous suggestions to customize your dumplings.

Note: Always check the nutritional information on packaged potstickers, as ingredients and serving sizes can differ greatly between brands. Sodium content can also be quite high in many store-bought varieties.

Conclusion

In conclusion, potstickers do contain protein, and they can be a nutritious part of a meal, not just an appetizer. The filling, which typically consists of ground meats or plant-based proteins and vegetables, provides the majority of the protein. While pork is a classic choice, leaner meats like chicken or plant-based options like tofu are excellent ways to increase protein while controlling fat content. By being strategic with filling choices and cooking methods—such as steaming instead of frying—you can easily integrate potstickers into a healthy eating plan. The versatility of this dish means you can tailor it to your dietary goals, whether you are seeking a protein boost or a flavorful vegetarian meal. With some attention to the ingredients, potstickers can be both delicious and health-conscious.

Frequently Asked Questions

The primary source of protein in potstickers is the filling, which is typically made of ground meat like pork, chicken, or shrimp, or plant-based alternatives such as tofu.

Vegetarian potstickers can be high in protein, especially when fillings include ingredients like tofu, which is a concentrated source of plant-based protein. The exact amount depends on the specific ingredients used.

The cooking method does not significantly change the protein content of the potstickers themselves, but it does affect the overall fat and calorie count. Steaming or boiling adds no extra fat, while pan-frying uses oil and increases the fat and calorie intake.

Yes, potstickers can serve as a main source of protein, especially if you have a larger serving size or pair them with other protein-rich foods like a side of edamame or a complementary main dish.

To increase the protein in homemade potstickers, use leaner ground meats, add crumbled firm tofu to the filling, or include a beaten egg as a binder.

Store-bought potstickers can be a reliable source of protein, but it is important to check the nutritional information on the packaging, as protein content varies widely by brand and filling. Some varieties also contain high levels of sodium.

Yes, vegetable-filled potstickers still contain some protein from the vegetable components and the dough wrapper. However, they are typically lower in protein than meat or tofu-filled varieties unless fortified.