How Many Calories Are in a Gyoza Wrapper? A Nutritional Guide

November 28, 2025 •

4 min read

Did you know that a single gyoza wrapper can contain as few as 14 calories, depending on its brand and size? How many calories are in a gyoza wrapper depends on these factors, but the base number is often lower than you think, making the filling and cooking method the real nutritional determinants.

Quick Summary

This guide examines the calorie count in gyoza wrappers, comparing store-bought versus homemade options, and details how preparation methods significantly impact the final nutritional value.

Key Points

Low Base Calories: A single gyoza wrapper typically contains between 14 and 30 calories, mostly from carbohydrates, but the total meal's calorie count is determined by the filling and cooking method.
Cooking Method is Key: Pan-frying and especially deep-frying dramatically increase the calorie count due to added oil, whereas steaming and boiling are the lowest-calorie preparation methods.
Fillings Matter Most: Opting for lean protein like ground chicken or vegetables instead of high-fat pork can significantly reduce the overall calories per gyoza.
Wrapper Type Variations: While subtle, calorie differences exist between store-bought and homemade wrappers, with homemade allowing for better ingredient control and a fresher taste.
Healthy Alternatives Exist: Low-carb and gluten-free options like daikon radish or cabbage leaves can be used as nutritious, low-calorie substitutes for traditional gyoza wrappers.
Thinner Wrappers, Fewer Calories: The thinner the wrapper, the fewer the calories it will contain. Wrappers specifically made for pan-frying are often thinner than those for boiling.

Gyoza Wrapper Calories: The Breakdown

The calories in a gyoza wrapper are relatively low, typically ranging from 14 to 30 calories per sheet, depending on the brand, size, and thickness. Since these wrappers are primarily made from wheat flour and water, their nutritional profile is dominated by carbohydrates. However, this is just the starting point. The overall calorie count of a finished gyoza dumpling is heavily influenced by the filling and, most significantly, the cooking method.

How Cooking Methods Impact Total Gyoza Calories

The way you cook your gyoza dramatically changes the final calorie count. The wrapper itself adds a minor caloric component, but adding oil for frying can significantly increase the total.

Steamed (Mushi-Gyoza): This is the lowest-calorie cooking method. Since no oil is used, the calorie count comes only from the wrapper and the filling. The wrapper remains soft and chewy, preserving its original nutritional value.
Boiled (Sui-Gyoza): Similar to steaming, boiling keeps the calories to a minimum. Boiled gyoza are often served in broth, which may add a small number of calories, but it is far less than frying.
Pan-fried (Yaki-Gyoza): This is a popular method that adds a crispy texture but also introduces additional fat and calories from the oil. The amount of oil used varies, but even a small amount per gyoza can add 10-20 calories or more to each dumpling.
Deep-fried (Age-Gyoza): The highest-calorie option, deep-frying, completely submerges the gyoza in hot oil. The wrapper absorbs a significant amount of fat, causing the calorie count to spike. While delicious, this method is the least healthy from a nutritional standpoint.

Comparison: Store-Bought vs. Homemade Wrappers

There is a slight nutritional difference between store-bought and homemade gyoza wrappers. The main advantage of making your own is full control over the ingredients, but the caloric impact is often comparable per wrapper.


Feature	Store-Bought Gyoza Wrappers	Homemade Gyoza Wrappers
Ingredients	Enriched wheat flour, water, salt, sometimes preservatives like propylene glycol or soy oil.	All-purpose flour, warm water, and salt. No preservatives.
Calories (per wrapper)	Varies by brand, typically 14-27 calories.	Roughly 23-30 calories, depending on thickness and size.
Texture	Generally thin and uniform, good for pan-frying to a crisp.	Can be customized for desired thickness, yielding a fresher, chewier texture.
Cost	Less expensive in terms of time and effort.	More cost-effective for raw ingredients, but labor-intensive.
Flavor	Can have a neutral or slightly processed taste.	Possesses a clean, fresh wheat flavor.

Factors That Influence Gyoza Wrapper Calories

Several variables can cause the calorie count of a gyoza wrapper to shift. Understanding these factors can help you make more informed decisions if you are tracking your caloric intake.

Thickness: Thicker wrappers, often preferred for boiled dumplings, contain more dough and thus more carbohydrates and calories than the thin wrappers used for pan-frying.
Size: A larger wrapper will naturally contain more calories than a smaller one, even if the thickness is identical.
Brand: Different manufacturers use slightly different recipes, impacting the calorie content. Some may use enriched flour, and some may contain small amounts of oil, which will slightly increase the overall number.
Added Ingredients: Wrappers made for wontons, which can sometimes be used interchangeably, sometimes contain eggs, which adds a small number of calories and fat compared to traditional gyoza wrappers.

Healthy Gyoza Alternatives

For those looking to reduce carbohydrates or calories, several creative alternatives to traditional gyoza wrappers exist:

Daikon Radish Slices: Thinly sliced daikon radish can be used as a low-carb, gluten-free wrapper. They provide a nice crunch and are very low in calories.
Cabbage Leaves: Blanched cabbage leaves can serve as a flexible and nutritious wrapper. They are an excellent, high-fiber, low-calorie option.
Zucchini Slices: Similar to daikon, thin slices of zucchini offer another very low-carb, gluten-free alternative.
Rice Paper: These transparent wrappers are made from rice flour and offer a different texture. They provide a lighter, healthier impression than wheat flour and are naturally gluten-free.
Whole Wheat Flour: For homemade wrappers, swapping out refined all-purpose flour for whole wheat flour adds fiber and nutrients, while keeping the calories per wrapper relatively similar.

Tips for a Healthier Gyoza Meal

Beyond just changing the wrapper, here are other ways to make your gyoza meal more nutritious:

Choose lean fillings: Opt for lean ground chicken or vegetables like mushrooms and cabbage instead of high-fat pork.
Load up on vegetables: Incorporate more vegetables into your filling to increase fiber and nutrients while reducing the caloric density.
Use oil sparingly: If pan-frying, use a non-stick pan with a light spritz of oil instead of a full tablespoon. For dipping sauce, substitute some of the soy sauce with rice vinegar to cut down on sodium. For more inspiration on healthier gyoza recipes, check out this recipe using daikon wrappers.

Conclusion

The number of calories in a gyoza wrapper is surprisingly small and varies depending on whether it's store-bought or homemade, and its specific dimensions. The total caloric impact of your gyoza depends far more on the cooking method and the ingredients of the filling. For the lowest calorie option, choose a steamed gyoza with a lean, vegetable-heavy filling. If you prefer a pan-fried finish, be mindful of the oil usage. For those with dietary restrictions or specific health goals, alternatives like daikon or cabbage wrappers offer a fantastic, low-carb, and gluten-free way to enjoy this delicious dish without sacrificing flavor or satisfaction.

eyesandhour.com is a useful resource for finding specific recipes for low-carb gyoza, including those with alternative wrappers like daikon radish.

Frequently Asked Questions

The cooking method is the biggest factor. Steaming or boiling your gyoza adds no extra calories from oil, making them the healthiest option. Pan-frying adds some oil and therefore more calories, while deep-frying adds a significant amount of fat and calories.

The calorie difference is minimal and depends on the specific thickness and size. The main advantage of homemade wrappers is controlling the ingredients and avoiding preservatives, not necessarily a large reduction in calories.

For low-calorie alternatives, consider using thinly sliced daikon radish, blanched cabbage leaves, or rice paper wrappers. These swaps can create a healthier dumpling, especially for those on low-carb diets.

Both wrapper types are low in calories, with wonton wrappers having a similar calorie range to gyoza wrappers (around 15-20 calories per sheet). Wonton wrappers often contain eggs and are square, while gyoza wrappers are egg-free and round.

To reduce calories, choose steaming or boiling over frying, use a lean protein or vegetable-heavy filling, and be mindful of the oil used in pan-frying. You can also experiment with low-carb wrapper alternatives.

Traditional gyoza wrappers are typically made from a simple dough of wheat flour, water, and salt. Some store-bought versions may also contain small amounts of cornstarch, oil, or preservatives.

Yes, a larger or thicker wrapper contains more dough, resulting in a higher calorie count compared to a smaller, thinner wrapper.