How many calories are in a dim sum? Your ultimate guide

November 9, 2025 •

4 min read

The calorie count of a single dim sum piece can range dramatically, with a steamed shrimp dumpling (har gow) containing as few as 40-50 calories, while a deep-fried taro dumpling may exceed 150 calories. Understanding how many calories are in a dim sum is crucial for managing your dietary intake, as the preparation method and ingredients are the most significant factors.

Quick Summary

This guide breaks down the calorie content of popular dim sum dishes, comparing steamed, fried, and baked varieties to show how cooking methods impact nutritional value.

Key Points

Cooking Method is Key: Steamed dim sum items are substantially lower in calories than their fried or baked counterparts.
Fillings Matter: Lean protein and vegetable fillings result in lower calorie dishes, while fatty meats and sugary sauces increase the calorie count.
Portion Control: Due to small sizes, it's easy to overeat. Be mindful of how many pieces you consume.
Go Easy on Sauces: Many dipping sauces are high in sodium and hidden sugars, adding extra calories.
Balance is Best: Mix high-calorie fried items with healthier steamed and vegetable-based choices for a more balanced meal.
Approximate, Not Exact: Calorie counts are estimates and vary between restaurants based on ingredients and portion sizes.

The Core Factors That Influence Dim Sum Calories

Dim sum is a broad term encompassing a wide variety of bite-sized dishes, which means there is no single answer to the question of its calorie content. The key factors that determine the nutritional value of a specific item are the ingredients used, the cooking method employed, and the portion size.

Cooking Method: Steamed vs. Fried

The way a dim sum dish is cooked has the most significant impact on its calorie count. Steaming, which is a hallmark of traditional dim sum, adds minimal to no fat, keeping calories low. In contrast, frying or deep-frying immerses the food in oil, which dramatically increases both fat and calorie content. For example, a single steamed shrimp dumpling (har gow) typically has around 40-50 calories, but a pan-fried dumpling or spring roll can be several times higher in calories.

Ingredients and Fillings

The filling of a dim sum item is another major determinant of its calorie load. Lean protein fillings, such as shrimp in har gow or vegetables in a steamed bun, result in a lower-calorie dish. Fatty proteins like pork belly or sauces with added sugar and oil, commonly found in char siu bao or spare ribs, will increase the total calories. Sweet dim sum options like egg tarts and sesame balls also contain high levels of sugar and fat.

Sauces and Sides

Many dim sum dishes are served with or dipped in sauces that can add hidden calories and a large amount of sodium. Soy sauce, chili oil, and hoisin sauce can all contribute significantly to your total intake if used liberally. A single tablespoon of soy sauce can contain over 900 mg of sodium, which is nearly half of the daily recommended limit. Opting for lighter condiments or using them sparingly is a smart way to control your meal's nutritional impact.

Calorie Comparison: Popular Dim Sum Dishes

To illustrate the difference in calorie counts, here is a comparison of some of the most popular steamed and fried dim sum items. Note that these are approximations and can vary based on restaurant preparation.


Dim Sum Dish	Cooking Method	Approximate Calories (per piece)	Key Ingredients
Har Gow	Steamed	40-50	Shrimp, bamboo shoots, wheat starch wrapper
Siu Mai	Steamed	50-70	Pork, shrimp, mushrooms, wonton wrapper
Char Siu Bao	Steamed	100-200	BBQ pork filling, white flour bun
Lo Mai Gai	Steamed	300-500	Glutinous rice, chicken, sausage, mushroom
Egg Tart	Baked	180-250	Egg custard, flaky pastry shell
Taro Dumpling	Deep-Fried	150-200	Mashed taro, pork, starch coating
Spring Roll	Deep-Fried	150-300	Vegetables, meat, deep-fried wrapper

Healthier Dim Sum Choices and Tips

Enjoying dim sum doesn't have to sabotage your health goals. With a few mindful choices, you can savor the meal while keeping your diet on track.

Prioritize Steamed Dishes: Focus on steamed options like har gow (shrimp dumplings), steamed vegetable dumplings, and rice noodle rolls with lean protein or vegetables. These are typically the lowest in fat and calories.
Be Mindful of Sauces: Ask for dipping sauces on the side to control how much you use. A splash of vinegar can often provide a flavorful kick without the high sodium or sugar content of other options.
Load up on Veggies: Seek out dim sum dishes that are primarily vegetable-based. Many restaurants offer steamed vegetable dumplings or dishes like blanched gai lan (Chinese broccoli) as a healthy side.
Share and Diversify: Dim sum is a communal experience, so sharing a variety of dishes with your dining partners allows for smaller portions and a wider range of flavors. This strategy helps balance heavier, fried items with lighter, steamed ones.
Sip Tea: Drinking tea, a traditional accompaniment to dim sum, can aid digestion and help you feel full. It's a great, calorie-free way to stay hydrated throughout the meal.

Conclusion

When asking how many calories are in a dim sum, the answer is never a single number. The wide variation depends on the cooking method, the ingredients, and the portion size. Steamed dumplings like har gow are the most calorie-friendly, while fried items and rich, baked pastries contain significantly more calories. By making conscious choices, such as prioritizing steamed dishes and using sauces sparingly, you can enjoy the delicious tradition of dim sum in a way that aligns with your health goals. The key is to approach the meal with intention, balancing lighter options with occasional indulgent favorites to ensure a satisfying and nutritious experience.

For more detailed nutritional information, resources like Eat This Much can provide comprehensive breakdowns of individual dishes.

Frequently Asked Questions

No, not all dim sum is healthy. The nutritional value varies significantly depending on the ingredients and cooking method. While many steamed dishes are healthy, fried, baked, or sauce-heavy items can be quite high in calories, fat, and sodium.

A single steamed shrimp dumpling, or har gow, typically contains approximately 40 to 50 calories.

Fried items like spring rolls are significantly higher in calories than steamed options. A single spring roll can have between 150 and 300 calories, depending on its size and filling.

Yes, you can. The key is to make smart choices. Prioritize steamed dishes, use sauces sparingly, and balance your meal with vegetable-focused options to keep your calorie intake in check.

Sticky rice in lotus leaf (lo mai gai) is calorie-dense because it is made with glutinous rice, often filled with fatty meats like sausage, and cooked in a heavy, flavorful sauce. It should be enjoyed in moderation.

Yes, sweet dim sum items like egg tarts, sesame balls, and sweet buns are generally high in calories. They often contain high amounts of sugar and fat from pastry shells or fried coatings.

To reduce calories, focus on steamed dishes with lean protein or vegetable fillings. Limit your intake of fried or baked items, and use dipping sauces sparingly.