How many calories are in one boiled pork dumpling?

November 11, 2025 •

3 min read

According to nutritional data, a single, average-sized boiled pork dumpling contains approximately 60-70 calories. The exact count for how many calories are in one boiled pork dumpling can vary significantly based on the recipe, size, and fat content of the pork used, which is why a range is often provided.

Quick Summary

A boiled pork dumpling typically has 60-70 calories, with the total influenced by the filling ingredients, wrapper thickness, and size. Boiling, as a cooking method, keeps the calorie count lower than frying. The calorie composition is primarily from carbohydrates in the wrapper and protein and fat in the pork filling. Overall nutritional value depends on both the dumpling and any added sauces.

Key Points

Average Calorie Count: One boiled pork dumpling typically contains 60-70 calories, varying by size and ingredients.
Key Calorie Sources: The calories come from carbohydrates in the flour wrapper and protein and fat from the ground pork filling.
Boiled vs. Fried: Boiled dumplings are lower in calories than fried versions, which absorb significant oil during cooking.
Filling is Customizable: Increasing the vegetable content and using lean pork can lower the calorie count of the filling.
Mind the Sauce: Dipping sauces can add hidden sodium, sugar, and calories, so choose wisely or use sparingly.
Healthier Option: As a cooking method, boiling is a healthier choice than frying for those monitoring their calorie intake.

Calorie Breakdown of a Boiled Pork Dumpling

Understanding the calorie count in a boiled pork dumpling requires examining its components: the wrapper and the filling. The final number is a sum of these two parts, with the specific recipe and portion size playing a crucial role. A standard, average-sized dumpling, weighing around 30-40 grams, falls into the 60-70 calorie range mentioned above. This is significantly lower than its fried counterpart, which can absorb oil during cooking, increasing its total calorie and fat content.

The Wrapper

The wrapper's contribution to the total calorie count is primarily from carbohydrates. Most traditional dumpling wrappers are made from a simple flour and water dough. A single wonton wrapper, for example, contributes around 34 calories. The thickness of the wrapper can vary, so a thicker, homemade wrapper will add more calories than a very thin, delicate one. Since the dumpling is boiled, the wrapper absorbs water, but it does not take on additional fat calories.

The Filling

The filling is the other major caloric factor. A classic boiled pork dumpling filling contains ground pork, often mixed with vegetables like cabbage, scallions, and ginger.

Pork: The type of ground pork used has the most significant impact on calories. A leaner cut of pork mince will result in a lower calorie dumpling compared to a higher-fat cut. A small amount of ground pork can add approximately 27 calories.
Vegetables: Added vegetables like cabbage, scallions, and ginger contribute minimal calories, adding volume and nutrients without a significant caloric impact. For instance, cabbage adds only a few calories per dumpling.
Sesame Oil: A small amount of sesame oil is often added for flavor, which contributes a few extra calories.

Comparison Table: Boiled vs. Fried Dumplings


Feature	Boiled Pork Dumpling	Fried Pork Dumpling	Comment
Cooking Method	Boiling in water or broth	Pan-frying or deep-frying	Boiling prevents the addition of oil, while frying adds significant fat and calories.
Calories (per dumpling)	~60-70 calories	~90-150+ calories	The oil used in frying is the main reason for the higher count.
Fat Content	Low (from pork filling)	Higher (from frying oil)	Fried dumplings can absorb a considerable amount of cooking oil.
Texture	Soft and tender	Crispy on one side, tender inside	Different textures for different preferences, with caloric implications.
Best for Diets	Generally better for calorie-conscious diets	Should be eaten in moderation on a calorie-controlled diet	Frying can increase overall fat and calorie intake significantly.

Understanding the Nutritional Components

While calories are a primary concern for many, it's also useful to understand the full nutritional picture. Besides calories, a single boiled pork dumpling offers other macros. Based on data for a similar product, one dumpling provides approximately:

Total Carbohydrates: ~7.7g (primarily from the wrapper)
Protein: ~3.6g (from the pork)
Total Fat: ~2.3g (from the pork and sesame oil)
Sodium: ~146mg (from salt, soy sauce, and other seasonings)

How to Create Healthier Boiled Pork Dumplings

For those looking to enjoy dumplings with fewer calories, here are some tips:

Use Leaner Pork: Opt for very lean ground pork or even a mix of pork and chicken mince to reduce the fat content in the filling.
Increase Vegetables: Fill the dumpling with more vegetables like cabbage, mushrooms, or carrots. This adds volume, fiber, and nutrients without adding many calories.
Mind the Dipping Sauce: Be aware of the sauces. A tablespoon of soy sauce is high in sodium, while sweet or oily sauces can add sugar and calories. A simple mix of vinegar and a little fresh chili can be a low-calorie alternative.
Control Portion Sizes: Instead of making dumplings the entire meal, serve them alongside a large vegetable salad or a clear broth to feel full on fewer dumplings.

Conclusion

In summary, a single boiled pork dumpling contains an average of 60-70 calories, with the total number depending on the specific ingredients and portion size. This is a relatively low-calorie option, especially when compared to its pan-fried or deep-fried counterparts. By paying attention to the fat content of the pork filling, adjusting the ratio of pork to vegetables, and being mindful of dipping sauces, you can easily control the calorie intake of your meal. Enjoying boiled dumplings as part of a balanced diet is a delicious and healthy choice.

For further insights into Asian cuisine and its nutritional aspects, you can explore resources like Bao Dim Sum's article on healthy dim sum choices.

Frequently Asked Questions

Boiled pork dumplings can be a healthy option, as they are lower in fat and calories than fried varieties. They offer a good balance of protein and carbohydrates, especially when filled with plenty of vegetables.

Assuming an average of 6-8 dumplings per plate, a serving would contain approximately 360-560 calories. The total depends on the size of the dumplings, the exact recipe, and the number of pieces served.

Yes, a larger dumpling will contain more calories due to a bigger wrapper and more filling. The calorie estimations provided (60-70) are based on an average-sized piece.

Yes, steamed and boiled dumplings have very similar calorie counts. Both cooking methods rely on water and do not add extra oil, unlike frying.

Yes, you can reduce calories by using leaner ground pork, increasing the ratio of finely chopped vegetables in the filling, and making the wrappers thinner.

Vegetable-only dumplings generally have fewer calories than pork dumplings, assuming a lean-fat pork mixture. The exact difference depends on the amount of pork and the type of vegetables used.

Many dipping sauces can add a significant amount of calories and sodium. For example, sweet chili sauces or oily sauces will increase the overall calorie total. A vinegar-based sauce is a lighter alternative.