How many calories are in a chinese bun?

November 28, 2025 •

4 min read

According to nutritional data, the calorie count of a Chinese bun can range dramatically, with a basic steamed bun containing around 113 to 177 calories, while a filled version like a pork baozi can have over 230 calories. Understanding how many calories are in a Chinese bun requires looking beyond just the bun itself to consider the recipe, cooking method, and specific ingredients.

Quick Summary

The calorie count of a Chinese bun depends on its preparation, size, and filling. Steamed buns like Mantou have fewer calories than rich, filled versions like pork baozi or sweet buns, which are higher in carbohydrates and fat. The choice of fillings and cooking method significantly influences the total nutritional value.

Key Points

Calorie Range Varies: Calorie counts for Chinese buns can range from approximately 100 to over 300, depending heavily on the ingredients, filling, and cooking method.
Steamed is Lower Calorie: Traditional steamed buns (Mantou) are the lowest-calorie option, as the cooking process doesn't require added oils or fats.
Fillings Increase Calories: The type of filling significantly impacts the total. Savory buns with fatty meats or sweet buns with sugar and butter will be much higher in calories.
Preparation Method Matters: Baking or frying a bun introduces additional fats and calories, making them less diet-friendly than steamed versions.
Homemade Offers Control: Making your own Chinese buns allows for full control over ingredients, enabling you to use whole wheat flour or leaner fillings to reduce calories.
Moderation is Key: While a single bun can be a moderate-calorie snack, it's important to be mindful of portion sizes, especially with richer, more decadent varieties.

A Comprehensive Look at the Calories in a Chinese Bun

Chinese buns, widely known as bao or baozi, are a staple in Chinese cuisine and a popular food worldwide. Their nutritional value, particularly the calorie content, is a common point of interest for those monitoring their diet. The simple answer to "how many calories are in a chinese bun?" is that it varies widely, from as low as 100 calories for a small, plain steamed bun to well over 300 for a large, savory, or sweet variety. Several key factors determine the final calorie count, including the ingredients of the bun itself, the type of filling, and the preparation method.

The Impact of Ingredients and Preparation

The most significant factor in a Chinese bun's calorie count is its composition. The dough, typically made from wheat flour, yeast, sugar, and water, provides the base carbohydrate and protein content. However, the type and amount of flour used can make a difference. Whole wheat flour, for instance, results in a healthier, lower-calorie bun compared to one made with refined white flour. The cooking method also plays a crucial role. Steaming, the most traditional method, adds no extra oil, making it the lower-calorie option. Baking or frying the buns, common for some variations, significantly increases the fat and calorie content.

Comparing Different Chinese Buns

Not all Chinese buns are created equal. The calories can differ dramatically based on whether the bun is plain or filled, and what the filling is.

Mantou (Plain Steamed Bun): As the simplest form, Mantou is a staple in Northern China. A single whole-wheat Mantou can contain as little as 113 calories. It is essentially a bun made of flour, water, and yeast, making it a low-fat, moderate-calorie option. Mantou is a great choice for those seeking a starchy side dish without the added calories from fillings or fat.
Baozi (Filled Steamed Bun): Baozi encompasses a vast category of filled buns. Fillings range from savory to sweet, and this is where calories can climb. A standard steamed pork baozi, for example, can have around 233 calories due to the fatty pork filling. A BBQ pork bun (Char Siu Bao) can have an even higher count, particularly if the filling contains extra sugar and sauce.
Sweet Buns: Popular sweet buns like the Chinese coconut bun or red bean bun can be surprisingly high in calories. The coconut bun, for instance, contains sugar, butter, and cream in addition to the coconut filling, pushing its calorie count to over 330. Red bean buns, depending on preparation, also contain added sugar and can be a calorie-dense dessert option.

Factors That Increase the Calorie Count

Several factors contribute to a higher calorie count in Chinese buns. Awareness of these can help you make more informed dietary choices.

Added Fats: Many recipes incorporate shortening, butter, or oil into the dough for a richer flavor and texture. This is especially true for baked or pan-fried buns.
Sugary Fillings: Sweet fillings, like red bean paste or coconut filling, are often made with significant amounts of added sugar to achieve their characteristic sweetness.
Fatty Meats: Savory buns filled with fatty meats like pork belly or heavily oiled ground meat will have a higher fat and calorie content than those with lean meat or vegetable fillings.
Glazes and Toppings: Baked buns sometimes have an egg wash or sugary glaze, adding extra calories and a glossy finish.

A Simple Comparison Table


Type of Chinese Bun	Average Calories Per Bun	Primary Factors for Calorie Count
Plain Steamed Bun (Mantou)	100-150 kcal	Simple dough, no filling, steamed preparation.
Vegan Baozi (Vegetable)	115-180 kcal	Vegetable filling, minimal fat, steamed preparation.
Steamed Pork Baozi	170-250 kcal	Fatty pork filling, added flavorings.
BBQ Pork Bun (Baked)	250-300+ kcal	Rich, sugary BBQ pork filling, often baked.
Coconut Bun (Baked)	330+ kcal	Sugar, butter, cream in filling, baked preparation.

Tips for a Healthier Choice

If you're looking to enjoy a Chinese bun while managing your calorie intake, there are several things you can do. Opt for steamed buns over baked or fried versions. Steaming is a calorie-free cooking method, unlike baking which might require added fats. For fillings, choose vegetable or lean protein options over fatty meats or sweet, sugar-laden pastes. When dining out, you can also consider buns made with whole wheat flour if available, as they offer more fiber and a lower glycemic index. Portion control is also key; a single bun can be a satisfying snack or a small part of a larger meal without overwhelming your daily calorie budget. For those interested in home cooking, you can control all the ingredients by making them yourself. Red House Spice offers an excellent guide on making homemade steamed buns that allows for full customization of fillings and ingredients.

Conclusion

Determining how many calories are in a Chinese bun is not a one-size-fits-all calculation. The calorie count is a product of its ingredients, filling, and cooking method. A simple, plain steamed bun (Mantou) is a relatively low-calorie choice, while a rich, baked bun with a sweet or fatty filling can be a significant calorie load. By understanding these variations, you can make informed decisions and enjoy this versatile food within your dietary goals. The beauty of the Chinese bun lies in its diversity, offering a wide range of choices for every palate and dietary need.

Red House Spice: Steamed bao buns (baozi, 包子), a complete guide

Frequently Asked Questions

No, calorie counts vary widely. Plain steamed buns (Mantou) are relatively low in calories, while baked buns with rich, fatty, or sugary fillings are much higher in calories.

A baked bun typically has more calories than a steamed bun. Baking often involves added fats like butter or oil, and baked buns with rich fillings tend to be higher in fat and sugar content.

A typical steamed pork-filled bun, or pork baozi, generally contains between 170 and 250 calories. This can increase if the filling is particularly fatty or the bun is baked.

To reduce calories, choose plain or vegetable-filled steamed buns. Opt for buns made with whole wheat flour and avoid those that are baked or contain fatty meats and sugary fillings.

Yes, vegetable-filled steamed buns are one of the lowest-calorie options. They typically contain around 115 to 180 calories per bun, depending on the specific ingredients and size.

A simple steamed Mantou (around 113-150 calories) is comparable in calories to a thick slice of bread, but much lower than a calorie-dense, baked, and filled bun which can contain over 300 calories.

Yes, bun size is a primary factor. A larger bun contains more dough and filling, leading to a higher total calorie count compared to a smaller one, regardless of the filling.