How many calories are in 6 steamed shrimp dumplings?

November 9, 2025 •

3 min read

According to nutritional data, a single medium steamed shrimp dumpling, also known as har gow, can contain between 35 and 50 calories, depending on size and specific ingredients. This places a standard serving of six steamed shrimp dumplings in the range of 180 to 300 calories, a figure that varies significantly by source and preparation.

Quick Summary

A serving of six steamed shrimp dumplings typically contains 180 to 300 calories, with the total varying based on dumpling size, specific recipe, and brand. Homemade, restaurant, and frozen versions can differ significantly, especially when factoring in ingredients and cooking methods.

Key Points

Calorie Range: A serving of six steamed shrimp dumplings typically contains between 180 and 300 calories, varying by brand and preparation.
Influential Factors: Key elements affecting the total calorie count include dumpling size, wrapper thickness, ingredient ratios, and the specific recipe used.
Steamed vs. Fried: Steamed dumplings are a healthier, lower-calorie option compared to fried ones, which contain significantly more added fat from cooking oil.
Sodium Awareness: Be mindful of sodium content, especially in restaurant versions and dipping sauces like soy sauce, which can add considerably to the overall intake.
Health Benefits: Steaming preserves nutrients, making shrimp dumplings a good source of lean protein and a lower-fat choice compared to many other meat-filled options.
Homemade Advantage: Making dumplings at home provides the most control over ingredients, allowing you to reduce fat and sodium for a healthier meal.

A standard order of six steamed shrimp dumplings, or har gow, is a popular dim sum dish. But just how many calories does this savory appetizer pack? The answer is not a single, fixed number, but rather a range that depends heavily on several factors, including the recipe, size, and the specific restaurant or brand. While generally a lower-calorie alternative to their fried counterparts, understanding the nuances can help you make more informed dietary choices.

Calorie Breakdown for 6 Steamed Shrimp Dumplings

Based on various nutritional databases and brand-specific information, the calorie count for six steamed shrimp dumplings is not uniform. For instance, Nissui Steamed Shrimp Dumplings are reported to have 180 calories for six pieces (96g). In contrast, P.F. Chang's Handmade Steamed Shrimp Dumplings (6 pieces) clock in at 290 calories. Other estimates suggest a range from 35-50 calories per dumpling, which would place a six-dumpling serving between 210 and 300 calories.

This variation highlights the importance of context. A restaurant version may use a slightly different ratio of shrimp to wrapper, or include different seasonings and binders like cornstarch and oil that increase the calorie count. Homemade dumplings also provide a great deal of control over ingredients, allowing for a healthier, lower-sodium result.

Factors Influencing the Calorie Count

Several key elements can alter the nutritional value of your steamed shrimp dumplings:

The Recipe and Ingredients

The ingredient list is the most significant factor. While the shrimp provides lean protein, other additions like fat from minced pork, binders like cornstarch, or extra oil can increase calories. The wrapper itself, typically made from a wheat or tapioca starch blend, contributes carbohydrates. Thicker wrappers naturally add more calories than thin, translucent ones.

The Impact of Dipping Sauces

Many people enjoy dipping their dumplings in a soy sauce mixture, which can add calories and a significant amount of sodium. Standard soy sauce is particularly high in sodium, but you can opt for low-sodium alternatives. Some dipping sauces may also contain sugar or extra oil, further adding to the calorie count. If you're counting calories, be mindful of how much sauce you use.

Steamed vs. Fried Dumplings: A Nutritional Comparison

Choosing a cooking method is one of the easiest ways to manage calorie intake. Steamed dumplings are a healthier choice than fried ones because they require no added oil during cooking. The following table illustrates the typical nutritional differences between steamed and pan-fried varieties based on general estimates, although specific values can vary by brand and recipe.


Feature	Steamed Shrimp Dumplings (6 pieces)	Pan-Fried Shrimp Dumplings (6 pieces)
Calories	180–300	400+
Added Fat	Minimal to none	Significantly more (from cooking oil)
Flavor Profile	Lighter, highlights natural shrimp flavor	Richer, crispier texture
Sodium	Variable, can be high	Can be higher due to sauces and frying process

Health Benefits of Steamed Dumplings

Beyond their relatively low-calorie nature, steamed dumplings offer other nutritional advantages. Steaming preserves the nutrients in the ingredients, which often include vegetables in addition to shrimp. Shrimp is an excellent source of lean protein, essential for muscle repair and overall body function. The cooking process avoids the unhealthy fats associated with frying, making it a heart-healthier choice.

How to Make Healthier Choices

To keep your meal as healthy as possible, consider these tips:

Make them at home: You can control the amount of sodium and fat by selecting your ingredients and seasonings. Opt for whole wheat or rice paper wrappers for extra fiber.
Control the sauce: Use low-sodium soy sauce or make your own vinegar-based dipping sauce to limit sodium and added sugars.
Add vegetables: Bulk up your meal with a side of steamed vegetables or a salad to increase fiber and micronutrients.
Mind your portion size: While delicious, even steamed dumplings should be eaten in moderation, especially if they are part of a larger meal. A serving of 4-6 dumplings is a typical appetizer size.

Conclusion

So, how many calories are in 6 steamed shrimp dumplings? The answer is typically between 180 and 300, but it's important to remember that this number varies greatly depending on the recipe and ingredients used. While a healthier alternative to fried options, mindful eating and portion control are still key to enjoying this popular dish. By being aware of how ingredients and preparation methods affect the final calorie count, you can continue to savor this classic dim sum without compromising your health goals. For more nutritional information on Chinese cuisine, you can check out health articles from resources like Lose It!.

Frequently Asked Questions

Yes, steamed shrimp dumplings are generally a healthy option, especially when compared to fried dumplings. They are lower in fat and calories, but it is important to be mindful of sodium levels from ingredients and dipping sauces.

The calorie count for a single steamed shrimp dumpling can vary from approximately 35 to 50 calories, depending on its size and how it was made.

Steamed shrimp dumplings are typically lower in calories than steamed pork dumplings. Pork dumplings often contain more fat, which increases their overall calorie count.

The wrapper contributes to the total calorie count by adding carbohydrates. A thicker wrapper will have more calories than a thinner one, though the filling often has a greater impact.

Dipping sauces like soy sauce add sodium and, potentially, extra calories, especially if they are sweetened. Using low-sodium soy sauce or a vinegar-based sauce is a way to limit the impact.

Yes, making dumplings at home allows for complete control over ingredients, including reducing oil, using lower-sodium alternatives for sauces, and controlling the filling and wrapper ingredients to reduce calories.

The calorie count varies by brand and preparation. Some restaurant versions can be higher due to recipe differences, while some frozen products may contain added preservatives and sodium. Homemade is often the most controlled and healthiest option.