How Many Calories Are in 5 Pieces of Gyoza?

November 9, 2025 •

4 min read

According to nutrition data, the number of calories in 5 pieces of gyoza can vary greatly, ranging from approximately 140 to over 250, depending on the filling and, most importantly, the cooking method. This variation means that a mindful eater could have a very different experience than someone enjoying a fried restaurant version.

Quick Summary

The calorie count for a five-piece serving of gyoza fluctuates widely, influenced by the cooking method—steamed, boiled, or pan-fried—and the ingredients used for the filling. Pan-fried gyoza are typically higher in calories due to added oil, while boiled and steamed options are lighter. Fillings like pork and napa cabbage tend to be more caloric than vegetable-only versions. Additionally, portion size and accompanying sauces can impact the final intake.

Key Points

Variable Calorie Count: The number of calories in 5 pieces of gyoza depends on cooking method and filling, typically ranging from 140 to over 250 calories.
Cooking Method Impact: Pan-frying significantly increases the calorie count due to added oil, while steaming or boiling keeps calories much lower.
Leaner Fillings: Opt for vegetable, chicken, or seafood gyoza instead of pork to reduce calorie and fat content.
Sauce Adds Calories: Dipping sauces, especially those with sesame oil, can add substantial calories and sodium. Use a lighter soy and vinegar mix instead.
Mindful Consumption: To enjoy gyoza as part of a healthy diet, choose steamed versions, make light sauce choices, and practice portion control.

Understanding Gyoza Calories: Factors at Play

The number of calories in 5 pieces of gyoza is not a fixed figure. The final energy content is influenced by a number of factors, with the cooking method being the most significant. Whether the dumplings are steamed, boiled, or pan-fried fundamentally changes the nutritional profile. Beyond that, the specific ingredients in the filling, such as meat or vegetables, and the addition of any sauces or garnishes, will all affect the total count.

The Impact of the Cooking Method

Pan-Fried (Yaki-Gyoza): This is the most common preparation and typically yields the highest calorie count due to the oil used to crisp the bottoms. For five pieces, calories can range from 170 to 250 or more, especially when prepared at a restaurant that may use more oil.
Steamed (Mushi-Gyoza): This method involves cooking the gyoza in a steamer, avoiding any added oil. This makes it a significantly lower-calorie option, often falling in the range of 140 to 190 calories for five pieces.
Boiled (Sui-Gyoza): Similar to steaming, boiling gyoza adds very few calories to the dish. This method is common for gyoza served in soups. Calorie counts are comparable to steamed versions, around 140 to 190 for a five-piece serving.

Filling Choices and Their Calorie Differences

The filling is another key factor. While all gyoza contain a mixture of vegetables and protein, the type of protein can change the calorie density.

Pork-Based: Gyoza with a pork and vegetable filling tend to be higher in fat and, therefore, calories. Leaner cuts of pork can mitigate this, but it's generally a richer option.
Chicken-Based: Chicken-filled gyoza, particularly those made with lean ground chicken breast, can be a lower-calorie alternative to pork.
Vegetable-Only: For the lowest calorie count, vegetable gyoza are the best choice. Fillings typically include cabbage, chives, mushrooms, and ginger.
Shrimp or Seafood: Seafood gyoza can vary, but are often comparable to chicken options in terms of calories, providing a leaner protein source.

Comparison of Gyoza Types (5 Pieces)


Type of Gyoza	Preparation Method	Approximate Calorie Range	Notes
Pork Gyoza	Pan-Fried (Restaurant)	220-250+	Often contains higher fat content; restaurant prep can add more oil.
Pork Gyoza	Steamed/Boiled (Homemade)	150-190	Cooking without oil significantly reduces calories.
Chicken Gyoza	Pan-Fried	180-220	Leaner protein source, but still affected by oil during frying.
Vegetable Gyoza	Pan-Fried	190-240	While vegetable-based, frying can still add significant calories.
Vegetable Gyoza	Steamed/Boiled	140-180	The most diet-friendly option when prepared without added fats.

The Often Overlooked Calories in Sauce

Many people focus only on the gyoza itself, but the dipping sauce can add a surprising number of calories and sodium. A standard sauce often contains soy sauce, rice vinegar, and sometimes chili oil or sesame oil. Just a tablespoon or two of a sesame oil-based sauce can add 50-100 calories or more to your meal. Opting for a simple soy sauce and vinegar mix can reduce this impact significantly.

How to Make Healthier Gyoza Choices

Making gyoza a regular part of a healthy diet is simple with a few smart modifications:

Prioritize Preparation: Always choose steamed or boiled gyoza over pan-fried or deep-fried varieties to cut down on fat and calories.
Control the Filling: At home, you can control the ingredients. Use lean ground chicken or turkey instead of fatty pork. Load up on finely chopped cabbage, carrots, and other vegetables.
Manage the Sauce: Use a light dipping sauce of soy sauce and vinegar. Add a dash of chili flakes for heat instead of calorie-dense chili oil. Alternatively, create a healthy gyoza soup with a clear broth.
Portion Control: Like any food, moderation is key. A 5-piece serving can be a satisfying side dish. Pair it with a large, fresh salad or a clear broth soup to create a balanced meal.
Incorporate Vegetables: Serving gyoza alongside a generous portion of steamed or blanched greens, like pak choi or broccoli, boosts fiber and nutrients without adding many calories.

Conclusion: Mindful Gyoza Enjoyment

The question of how many calories are in 5 pieces of gyoza has no single answer, but understanding the variables allows for more mindful eating. The range can be as low as 140 calories for a simple steamed vegetable version, or exceed 250 for a pan-fried, pork-filled variety served with a rich sauce. By making informed choices about preparation, filling, and accompanying sauces, you can enjoy these delicious dumplings while keeping your nutritional goals on track. Ultimately, the best approach is to favor healthier cooking methods like steaming or boiling and to control your portions, ensuring gyoza remains a guilt-free pleasure in your diet. A valuable resource for nutritional data on various foods is the website Eat This Much.

Frequently Asked Questions

For 5 pieces of pan-fried pork gyoza, the calorie count typically ranges from 220 to 250 or more, influenced by the amount of oil used and the specific pork and vegetable mixture.

Yes, steamed gyoza are a healthier option because they are prepared without added oils. A 5-piece serving of steamed gyoza generally has fewer calories and less fat compared to a pan-fried serving.

A 5-piece serving of vegetable gyoza, especially if steamed or boiled, can be a lower-calorie choice. A pan-fried version from a restaurant can still contain a significant number of calories, ranging from 190 to 240+.

Yes, dipping sauces can add a surprising amount of calories, especially if they are heavy on sesame oil. A simple sauce of soy sauce and rice vinegar is a lower-calorie alternative.

Not always. It depends on the brand, filling, and preparation method. Some frozen gyoza can be quite calorie-dense and high in sodium. Always check the nutrition label, but they can be a healthier alternative if prepared by steaming or boiling.

Yes, gyoza can be part of a weight-loss diet if consumed in moderation and prepared healthily. Opt for steamed or boiled versions, choose leaner fillings, and be mindful of portion sizes and sauces to keep calorie intake low.

Chicken gyoza typically have a slightly lower calorie count than pork gyoza, assuming both are prepared similarly. Using lean ground chicken breast can further decrease the calorie and fat content.