How many calories are in 7 gyozas?

November 9, 2025 •

3 min read

The calorie count for 7 gyozas can vary dramatically depending on the preparation and filling, with a standard serving of 7 frozen pork and chicken gyozas often ranging from 230 to 290 calories. This guide breaks down the factors that influence the final calorie total.

Quick Summary

The calories in 7 gyozas depend on preparation, from steaming to pan-frying, and filling type like pork or vegetable. Frying adds fat, increasing the total count compared to steaming.

Key Points

Cooking method significantly impacts calories: Pan-frying with oil adds more calories than steaming, which keeps the calorie count lower.
Filling matters for caloric content: Vegetable gyozas typically have fewer calories and less fat than pork or chicken options.
Standard frozen brands offer a good benchmark: For many commercial varieties, 7 gyozas contain approximately 230 to 300 calories, but this is an average.
Always check the nutrition label: Calorie counts can vary greatly between brands and products, so reading the label is the most accurate approach.
Condiments add hidden calories: Dipping sauces like chili oil or rich sesame sauce can dramatically increase the overall caloric value of your meal.
Homemade allows calorie control: Making gyoza at home lets you use leaner fillings and healthier cooking methods to manage the final calorie count.

The Surprising Variation in Gyoza Calories

While a definitive answer for how many calories are in 7 gyozas is difficult, a typical estimate for a store-bought pack is around 250-300 calories. However, this number can change significantly based on several key factors, including the filling, cooking method, and brand. Understanding these variables is crucial for anyone tracking their intake, as the difference between a steamed vegetable gyoza and a pan-fried pork one can be substantial.

Calorie Breakdown by Cooking Method

One of the biggest determiners of gyoza's calorie content is how it's cooked. Steaming is the healthiest preparation method, as it adds no extra fat. Pan-frying, however, requires a splash of oil, and this oil is where the extra calories come from.

Steamed Gyoza

Steaming preserves the integrity of the dumpling and its low-fat filling. For example, 7 pieces of Ajinomoto steamed dumplings contain approximately 300 calories. Similarly, a pack of 7 vegetable gyozas from the same brand totals about 300 calories, indicating the relatively low impact of the steaming process.

Pan-Fried Gyoza

Pan-frying, or 'potstickers,' gives gyoza its characteristic crispy bottom, but it comes at a caloric cost. When oil is added, the total calorie count for 7 gyozas can increase. Some estimations for pan-fried servings suggest a higher calorie count than their steamed counterparts, especially if a generous amount of oil is used. For instance, one user estimation suggests 7 pan-fried gyozas could easily be around 490 calories or more, assuming 70 calories per piece due to the added fat from frying.

The Impact of Filling: Pork vs. Vegetable

Beyond the cooking method, the type of filling is another major factor. Leaner proteins and vegetable-only fillings naturally have fewer calories than fattier pork or chicken options.

Pork Gyozas: Pork and chicken fillings typically contain more fat than vegetable fillings. For instance, 7 pieces of Ajinomoto pork and chicken gyozas contain 290 calories, and 7 pieces of Shirakiku pork gyoza contain 240 calories.
Vegetable Gyozas: Vegetable fillings, often made with cabbage, tofu, and other vegetables, are generally lower in fat. Seven pieces of Ajinomoto vegetable gyozas contain 300 calories when steamed.

Other Factors That Influence Gyoza Calories

Brand Variations: Different commercial brands use varying recipes, portion sizes, and ingredients, leading to slight nutritional differences. Always check the packaging for the most accurate information. For example, Trader Joe's pork gyozas were reported to have 230 calories for 7 pieces, a difference from other brands.
Serving Size: Pay close attention to the serving size listed on the nutritional label. While the question asks about 7 gyozas, some labels might list calories for 5 or 6 pieces.
Added Condiments: The calorie count often does not include dipping sauces. Soy sauce is low in calories, but richer sauces like chili oil, sesame oil, or creamy condiments can add a significant number of calories to your meal.
Homemade vs. Restaurant: Homemade gyoza allows for full control over ingredients, from the fattiness of the meat to the amount of oil used. Restaurant gyoza can vary widely based on the establishment's preparation style, often being higher in fat and sodium. One Reddit user lamented that restaurant gyoza is difficult to estimate due to unknown cooking methods.

Gyoza Comparison Table: Steamed vs. Pan-Fried (7 Pieces)


Feature	Steamed Vegetable Gyoza	Steamed Pork Gyoza	Pan-Fried Pork Gyoza
Estimated Calories (7 pieces)	~300 kcal (Ajinomoto)	~300 kcal (Ajinomoto)	~290 kcal (Ajinomoto, as potstickers)
Primary Cooking Method	Steaming	Steaming	Pan-frying with oil
Key Calorie Source	Dough and filling	Dough, filling, and lean meat	Dough, filling, and added oil
Pros	Lower fat content	Good protein source	Crispy texture
Cons	Less crispy texture	Potentially higher fat than veg	Significantly higher fat content

The Bottom Line on Gyoza Calories

While convenient, pre-packaged gyoza provides a good estimate for how many calories are in 7 gyozas. The most consistent data from commercial brands suggests that a 7-piece serving typically falls within the 230-300 calorie range, though high-fat cooking methods or richer fillings can push that number higher. To keep your gyoza meal lighter, opt for steaming and be mindful of high-calorie sauces.

Conclusion

The calorie count for 7 gyozas is not a fixed number and is highly dependent on how they are cooked and what's inside them. Steaming is consistently the lowest-calorie method, while pan-frying increases the count. Additionally, fillings and brand-specific ingredients play a significant role. By being aware of these factors, you can make informed dietary choices without having to give up this delicious and versatile meal.

Frequently Asked Questions

Yes, 7 steamed gyozas are almost always lower in calories than 7 pan-fried gyozas because steaming adds no extra oil or fat during the cooking process. The pan-frying method adds calories from the cooking oil used.

Seven vegetable gyozas contain approximately 240-300 calories, depending on the brand and preparation. For example, 7 Ajinomoto vegetable gyozas have 300 calories, while other brands might be slightly lower due to differing ingredients.

The calorie count for 7 pork gyozas typically ranges from 240 to 290 calories, based on popular commercial brands. For instance, 7 Ajinomoto pork and chicken gyozas contain 290 calories, and Trader Joe's pork gyozas have 230 calories.

Yes, dipping sauces add extra calories. While a simple soy sauce is low-calorie, other sauces containing ingredients like sesame oil, chili oil, or sugar can significantly increase your meal's total calorie count.

Gyoza can be a relatively low-calorie option, especially when steamed. However, a meal's total calories depend on the quantity consumed and any added oils or sauces. A single serving of 7 pieces can be a modest part of a balanced diet.

To reduce the calories in your gyoza meal, choose steamed vegetable-filled gyozas over pan-fried pork ones. Also, use a lighter dipping sauce or make your own with a base of soy sauce and rice vinegar instead of relying on oil-heavy options.

The calorie range is wide because gyoza can be prepared in multiple ways (steamed vs. pan-fried), with various fillings (pork vs. vegetable), and by different brands that use unique recipes. The amount of added oil is the most significant variable.