How many calories are in 1 prawn gyoza?

November 25, 2025 •

3 min read

A single, pan-fried prawn gyoza typically contains between 45 and 55 calories, though the exact amount can vary significantly based on cooking method and preparation. These small parcels of joy are a popular appetizer, but understanding their nutritional profile is key for those tracking their intake. The calorie count is heavily influenced by how the gyoza is prepared, with steamed versions offering a lower-calorie alternative to their fried counterparts.

Quick Summary

The calorie count for a single prawn gyoza varies based on size and cooking method. Pan-fried versions range from 45–55 calories each, while steamed gyoza is typically lower. Key factors affecting the total include the amount of oil used and specific ingredients. Nutritional data also includes protein, fat, and carbohydrates.

Key Points

Variable Calories: A single pan-fried prawn gyoza contains approximately 45–55 calories, while a steamed version is lower, often around 33–36 calories.
Cooking Method Matters: Steaming significantly reduces the calorie and fat content compared to pan-frying or deep-frying.
Factors Impacting Calories: Gyoza size, filling ingredients (such as added meat), and the amount of oil used during cooking all affect the final calorie count.
Nutritional Breakdown: Prawn gyoza offers protein from the prawn, carbohydrates from the wrapper, and minimal fat in steamed versions.
Healthier Alternatives: To lower calorie intake, choose steamed gyoza, control portion sizes, and opt for a homemade, lower-sodium dipping sauce.
Source for Accuracy: Always check the specific nutritional information provided by the restaurant or product brand for the most precise calorie data.

The calorie content of a single prawn gyoza is not a fixed number; it is a variable that changes based on several factors. On average, you can expect one pan-fried prawn gyoza to have approximately 45 to 55 calories. However, this number can be significantly altered by the cooking technique and specific ingredients used in its preparation.

Factors Influencing Prawn Gyoza Calories

Cooking Method

The most significant factor in determining the calorie count of a gyoza is how it is prepared. Steaming and pan-frying yield very different results. Steamed gyoza, which relies on steam rather than oil, is a much lighter option. A steamed prawn gyoza can be as low as 33–36 calories, depending on the brand and size. Pan-frying adds oil to the mix, and that extra fat increases the calorie count. A deep-fried gyoza will have an even higher caloric load, with some estimates putting a plate of fried dumplings at over 100 calories per piece.

Filling Ingredients

While the main filling is prawn, additional ingredients can alter the total calories. Some recipes include minced pork or other vegetables, which can change the nutritional composition. For instance, a gyoza with additional fatty meat will be higher in calories and fat than one with mostly prawn and vegetables like cabbage or chives.

Size and Weight

It is also important to consider the size of the gyoza. A standard frozen prawn gyoza is often around 25 grams. However, smaller, homemade gyozas will have fewer calories, while larger, restaurant-style dumplings might contain more. Always check the serving size information provided by manufacturers or restaurants to get the most accurate count.

A Comparison of Prawn Gyoza by Cooking Method


Feature	Steamed Prawn Gyoza	Pan-Fried Prawn Gyoza
Cooking Method	Uses steam to cook the dumpling.	Uses a combination of steam and oil.
Oil Content	Very low to none.	Adds extra fat from cooking oil.
Texture	Soft, tender, and moist wrapper.	Crispy, browned bottom with a soft top.
Approx. Calories per Gyoza	~33–36 calories	~45–55 calories
Fat Content	Very low	Higher due to added oil
Flavor Profile	Lighter, cleaner taste, emphasizing the filling.	Richer, savory flavor with a more pronounced texture.

The Complete Nutritional Picture

Beyond just calories, prawn gyoza offers other nutrients as well. Prawns are an excellent source of lean protein. When paired with the carbohydrate-rich wrapper and vegetables, it can form a balanced component of a meal. For example, one prawn gyoza typically provides a few grams of protein and carbohydrates, and minimal fat. The macronutrient breakdown for gyoza can vary, but it is generally a mix of carbohydrates, protein, and fat. Some versions may also provide some fiber from vegetables in the filling.

How to Keep Your Prawn Gyoza Healthy

If you are aiming to reduce the calorie count of your meal, consider the following tips:

Choose Steamed: Opting for steamed gyoza over pan-fried is the most straightforward way to reduce calories and fat.
Portion Control: Pay attention to how many gyozas you are eating. Many restaurants serve gyozas in batches of 5–9, which can quickly add up to a full meal's worth of calories.
DIY Dipping Sauce: Many restaurant sauces are loaded with sodium and sugar. Create your own light dipping sauce with ingredients like low-sodium soy sauce, rice vinegar, and fresh ginger to control additives.
Balance Your Plate: Pair your gyozas with a side of steamed vegetables, a light salad, or a miso soup to create a more filling and balanced meal without excess calories.

Conclusion

In summary, the number of calories in a single prawn gyoza varies from roughly 35 to 55 calories, depending on preparation. The primary difference lies in the cooking method, with steamed gyozas being the lighter choice compared to pan-fried options that add fat and calories. By understanding these variations, you can make informed decisions that align with your dietary goals while still enjoying this delicious dish. Portion control and smart sauce choices are also excellent ways to manage your calorie intake. For the most accurate nutritional information, always consult the specific brand or restaurant data, or use online nutrition calculators.

Expert Insights and Further Reading

According to registered dietitians, being mindful of cooking methods is crucial for calorie-conscious eating. The simple switch from pan-frying to steaming can make a significant difference in the nutritional impact of many dishes, including gyoza. Resources like CalorieKing and Nutritionix offer extensive databases to help calculate calories for various food items. For more information on healthy Asian cuisine, CNN has provided valuable tips.

Frequently Asked Questions

Steamed prawn gyoza typically has fewer calories than pan-fried. A steamed gyoza can be around 33–36 calories, whereas a pan-fried version can range from 45–55 calories due to the added cooking oil.

Prawn gyozas can be a healthy choice, especially when steamed. They provide lean protein from the prawns and complex carbohydrates from the wrapper. To maximize health benefits, control your portion size and use a light, low-sodium dipping sauce.

A standard restaurant serving of prawn gyoza can vary, but it is often between 5 and 9 pieces. It's important to note the serving size when tracking calories, as multiple pieces can add up quickly.

Yes, dipping sauce can add extra calories and a significant amount of sodium. Store-bought or restaurant sauces may contain sugar and high levels of sodium. Making a homemade sauce with rice vinegar and low-sodium soy sauce is a good way to control the content.

In addition to calories, prawn gyozas contain protein from the prawn filling, carbohydrates from the dumpling wrapper, and some fat, especially if pan-fried. They can also offer small amounts of vitamins and minerals.

Yes, there can be a difference. Frozen gyoza brands will have specific calorie information on their packaging. Restaurant gyozas can vary depending on the chef's recipe, ingredients, and preparation methods, which may not be as standardized.

To reduce calories, choose to have your gyoza steamed instead of fried, practice mindful portion control, and use a light, homemade dipping sauce. Pairing the gyoza with a side of vegetables or a clear soup can also create a more filling meal.