How many calories are in 7 momos? Understanding Your Favorite Dumplings

November 3, 2025 •

4 min read

With a typical steamed veg momo containing approximately 35-40 calories per piece, the answer to how many calories are in 7 momos can range from a light snack to a more substantial meal, depending on how they are cooked. Understanding the nutritional variations between steamed, fried, and tandoori versions is key to fitting them into a balanced diet. The calorie count is not just about the number of dumplings but also the ingredients, preparation, and dipping sauce.

Quick Summary

The calorie count for seven momos varies widely based on preparation, with steamed versions being the lowest in calories and deep-fried options having significantly more due to added oil. Fillings like chicken or vegetables, along with portion size and dipping sauces, all influence the total nutritional impact. This analysis explores the calorie breakdown of different momo varieties and provides tips for healthier consumption.

Key Points

Calorie variation is significant: The number of calories in 7 momos depends heavily on the cooking method and filling.
Steamed is the healthiest option: Steamed vegetable momos are the lowest-calorie choice, with around 35–40 calories per piece, making seven pieces approximately 245–280 calories.
Fried momos are the most caloric: Deep-frying drastically increases calories due to added oil, with a single fried momo potentially having 80–100 calories.
Fillings matter: Choosing lean protein like chicken or nutrient-rich vegetables keeps the calorie count lower than fatty fillings.
Sauce adds calories and sodium: The accompanying dipping sauce can add extra calories and is often high in sodium, which should be consumed in moderation.
Make healthier momos at home: Homemade momos offer control over ingredients and preparation, allowing for healthier options like using whole wheat flour and steaming.

Calorie Breakdown by Momo Type

The most significant factor determining the calorie count of momos is the cooking method. Steaming, frying, and pan-frying have dramatically different caloric outcomes. The filling also plays a role, with lean protein options being generally healthier than fatty meats or calorie-dense additions.

Steamed Momos

Steamed momos are the healthiest option, as they are cooked without any added oil. A single steamed veg momo contains around 35–40 calories, while a steamed chicken momo is slightly higher at 45–55 calories, depending on the ingredients and size. Based on these figures, here is an approximate calorie count for a serving of seven:

7 steamed vegetable momos: Approximately 245–280 calories.
7 steamed chicken momos: Approximately 315–385 calories.

This makes steamed momos a relatively light and satisfying snack or part of a balanced meal.

Fried and Pan-Fried Momos

Frying momos adds a significant number of calories due to the oil used in the cooking process. Deep-fried momos can have more than double the calories of their steamed counterparts.

7 fried vegetable momos: Each piece can have 80–100 calories, totaling 560–700 calories for a serving of seven.
7 fried chicken momos: Each can contain 90–110 calories, amounting to 630–770 calories for seven.
7 pan-fried (kothey) momos: These are a middle ground, first steamed and then pan-fried, reducing the overall oil content compared to deep-frying. A serving of seven pan-fried veg momos would have approximately 326–386 calories, while pan-fried chicken momos would be slightly higher.

Tandoori Momos

This popular variant involves marinating momos in a creamy mixture and then cooking them in a tandoor (clay oven). The marination adds calories, but it avoids the high oil content of deep-frying.

7 tandoori vegetable momos: These can contain around 50–60 calories per piece, putting a serving of seven at approximately 350–420 calories.
7 tandoori chicken momos: With a higher protein content, each piece might have 65–75 calories, bringing the total for seven to 455–525 calories.

The Impact of Ingredients and Dipping Sauces

The fillings and accompaniments are also critical to the nutritional profile of momos. Traditional dough is made from refined flour, which is low in fiber. Healthier versions use whole wheat flour or alternative wrappings. Meanwhile, sauces can add hidden calories and sodium.

Filling Choices

Vegetable Momos: Typically stuffed with cabbage, carrots, onions, and other finely chopped vegetables, they offer fiber and vitamins. Homemade versions can incorporate healthier flours to boost nutrition.
Chicken Momos: A good source of protein, especially when made with lean chicken breast. They help with satiety and muscle mass.
Paneer or Tofu Momos: Vegetarian options that are rich in protein and calcium, offering a healthier choice than meat.

Dipping Sauces

The sauces served with momos often contain high levels of sodium and sometimes oil. While a small amount is unlikely to be detrimental, excessive use can increase the overall sodium and fat intake of the meal. Low-calorie yogurt-based or tomato-herb chutneys are healthier alternatives.

Comparison Table: Calorie Count for 7 Momos


Type of Momo	Cooking Method	Approx. Calories for 7 Pieces	Nutritional Notes
Veg Momo	Steamed	245–280 kcal	Lowest calorie option; rich in fiber from vegetables.
Chicken Momo	Steamed	315–385 kcal	Good source of lean protein; moderate calories.
Veg Momo	Pan-fried	326–386 kcal	Moderate calorie option; crispy texture.
Veg Momo	Tandoori	350–420 kcal	Smoky flavor; lower in fat than deep-fried.
Chicken Momo	Tandoori	455–525 kcal	Higher in protein than veg tandoori momos.
Veg Momo	Fried	560–700 kcal	Highest in calories and fat due to deep-frying.
Chicken Momo	Fried	630–770 kcal	Very high in calories and fat.

How to Make Momos Healthier

For those looking to enjoy momos while maintaining a healthy diet, here are some tips:

Choose the Cooking Method: Opt for steamed momos instead of fried or pan-fried. Steaming is the healthiest way to cook momos, as it doesn't involve any oil.
Modify the Ingredients: Use whole wheat flour instead of refined flour (maida) for the dough to increase the fiber content. Fillings can be made healthier by adding more vegetables and using lean protein sources.
Make Them at Home: Cooking momos at home gives you complete control over the ingredients, from the type of flour to the amount of oil used in the filling.
Watch the Sauce: Be mindful of the dipping sauce. Many sauces are high in sodium and sugar. Making your own sauce from scratch can help control these additions.
Practice Portion Control: While a serving of seven momos can be a light meal, larger portions can quickly add up in calories. Being aware of portion size is crucial for preventing excess calorie consumption.
Add Nutrient-Rich Sides: Pair your momos with a side salad or a clear soup to increase satiety and add more nutrients to your meal.

Conclusion

While a definitive single number for how many calories are in 7 momos is impossible due to variations in preparation and filling, a serving of seven steamed vegetable momos is a reasonably low-calorie option, around 245–280 kcal. However, deep-fried chicken momos can push the calorie count to well over 700 for the same number of pieces. A mindful approach to ingredients, cooking method, and portion size allows momos to be a delicious part of a healthy and balanced dietary plan.

Frequently Asked Questions

Steamed momos are significantly lower in calories. A serving of seven steamed vegetable momos contains approximately 245–280 calories, whereas seven deep-fried vegetable momos can have 560–700 calories.

Chicken momos generally have a slightly higher calorie count than vegetable momos, especially due to the protein content. For example, seven steamed chicken momos have roughly 315–385 calories, compared to 245–280 for the vegetable version.

Yes, many store-bought or street-side momo sauces can be high in both calories and sodium due to ingredients like oil, sugar, and soy sauce. Making a homemade tomato-based chutney is a healthier alternative.

Yes, momos can be part of a healthy diet when consumed in moderation and prepared healthily. Opting for steamed, whole wheat-based versions with plenty of vegetable or lean protein fillings is best.

A reasonable portion size is typically 4–6 medium-sized momos, especially if they are part of a larger meal. This helps keep the calorie intake in check.

Yes, tandoori momos are a healthier option than deep-fried ones. While they do have added calories from the marinade, they are cooked in a tandoor with less oil, making them a better choice for conscious eating.

To reduce calories, choose steaming over frying, use whole wheat flour for the dough, fill them with more vegetables and lean protein, and limit high-sodium or oil-based dipping sauces.