How Many Calories Are in One Potsticker?

November 14, 2025 •

4 min read

While generic data suggests one potsticker contains approximately 77 to 116 calories, the number is not universal. Factors like filling, cooking method, and size all play a significant role in determining how many calories are in one potsticker.

Quick Summary

The calorie count for a single potsticker is highly variable, influenced by its filling, preparation method, and size. Calories can range from under 50 for a small steamed vegetable version to over 100 for a larger, pan-fried pork potsticker. Informed choices are possible with careful consideration of these factors.

Key Points

Variable Calorie Counts: One potsticker's calories can range from 35 to over 100, depending on ingredients and preparation.
Filling is Key: Pork potstickers generally have more calories than chicken, shrimp, or vegetable alternatives.
Cooking Method Affects Intake: Steamed potstickers are lower in calories than pan-fried or deep-fried versions due to less added oil.
Size and Serving Size Matter: Larger potstickers and generous servings increase total calorie consumption.
Dipping Sauce Adds Calories and Sodium: Standard dipping sauces can contribute significant calories and sodium, so opt for low-sodium or homemade sauces.
Homemade Offers Control: Making your own potstickers allows you to control ingredients for a healthier, lower-calorie meal.

The number of calories in a single potsticker is not a fixed value. It is influenced by a range of factors including the type of filling used, how it is cooked, and the overall size of the dumpling. A generic pork potsticker might contain around 79 calories, while a different type or size could have significantly more or less. This guide will explore these variables in detail to give you a clear understanding of the calorie content.

The Calorie Breakdown of a Single Potsticker

Filling Matters: Protein and Vegetables

The most significant factor in a potsticker's calorie count is its filling. Traditional potstickers often use ground pork, a fattier meat than chicken or shrimp. Vegetable-only fillings are typically the lowest in calories. For example, a small vegetable potsticker may have as few as 35 calories, whereas a pork version can be 79 calories or higher.

Pork: Lean ground pork can still be relatively high in fat, contributing a substantial number of calories.
Chicken or Shrimp: These are leaner protein options that can lower the overall calorie count of the filling.
Vegetable: Fillings made primarily from cabbage, mushrooms, and other vegetables are the lightest choice, though some recipes add tofu or other ingredients that can increase calories.

Cooking Method: Steamed vs. Pan-Fried

The way a potsticker is prepared also has a major impact on its nutritional profile. Pan-frying, which is a signature part of the potsticker's preparation, adds oil and therefore calories to the final product.

Pan-fried: The process of pan-frying one side of the dumpling until it is crispy and golden brown requires added oil. This can significantly increase the total fat and calorie content compared to a steamed version.
Steamed: For a lighter option, dumplings can be steamed rather than pan-fried. This method adds no oil, making it a healthier alternative.
Deep-fried: Deep-frying adds the most oil, drastically increasing the calories and fat content. This is a common method for some dumpling preparations, though less so for traditional potstickers.

Size and Sauce Considerations

Not all potstickers are created equal in size. The amount of dough and filling will obviously affect the total calorie count. Pre-packaged potstickers list nutritional information per serving size, which can range from 1 to 5 dumplings. Dipping sauce, a popular accompaniment, also adds calories and a significant amount of sodium, especially with traditional soy sauce.

Serving Size: Pay attention to serving sizes on packaging. The calorie count might be listed for multiple potstickers, not just one.
Dipping Sauce: Always consider the sauce. A typical soy-based sauce can be high in sodium, and many prepared sauces contain added sugars and oils, boosting calorie intake. Opt for reduced-sodium soy sauce or make a lighter, vinegar-based dipping sauce.

Comparison Table: Potsticker Calorie Variations

This table illustrates the potential differences in calorie counts based on common fillings and preparation methods. Note that these are approximations and can vary by recipe and brand.


Type of Potsticker	Filling	Cooking Method	Approx. Calories Per Piece
Generic Restaurant Style	Pork & Vegetable	Pan-fried	~77-116
Generic Store-Bought	Pork & Vegetable	Pan-fried	~79
Store-Bought (Chicken)	Chicken & Vegetable	Pan-fried	~37.5
Store-Bought (Vegetable)	Vegetable	Steamed	~35
Homemade	Lean Turkey	Steamed	~38
Restaurant Style	Fried	Deep-fried	150+ (Estimate based on added oil)

How to Make Healthier Potsticker Choices

For those who love potstickers but are mindful of their calorie intake, there are several ways to enjoy them in a healthier way. The key is to control the ingredients and cooking process.

Tips for a Lighter Meal

Choose Lighter Fillings: Opt for chicken, shrimp, or vegetable-based potstickers instead of traditional pork.
Modify the Cooking Method: Steaming is the healthiest way to cook potstickers, as it adds no oil. If you still want the crispy bottom, use a minimal amount of oil for a quick pan-fry after steaming.
Portion Control: Keep serving sizes in check. Eating just a few potstickers as an appetizer rather than a full meal can manage calorie intake.
Make Your Own: Preparing potstickers at home gives you full control over the ingredients, from the leanest meat to the freshest vegetables and a low-sodium sauce.
Serve with Greens: Make your potsticker meal more filling and nutritious by serving it with a large portion of steamed or sauteed greens, rather than rice.

For a detailed vegetarian recipe, you can refer to resources like this Vegan Potstickers guide from Food By Maria.

Conclusion

The number of calories in a single potsticker is far from uniform. It is a dynamic figure that can be as low as 35 calories or well over 100, depending on its composition and preparation. Understanding the impact of the filling, cooking method, and sauces is crucial for making informed dietary decisions. By choosing leaner fillings, prioritizing steaming over frying, and being mindful of portion sizes and dipping sauces, you can easily enjoy this delicious treat without derailing your health goals.

Frequently Asked Questions

A smaller potsticker, especially a vegetable-filled and steamed one, can have as few as 35 calories per piece, while a small pork potsticker is often around 50-80 calories.

Pork potstickers typically have more calories than vegetable ones because of the higher fat content in the meat filling. Vegetable fillings contain fewer calories, especially when steamed.

Yes, a steamed potsticker is healthier. Pan-frying or deep-frying adds oil and fat, increasing the overall calorie count significantly. Steaming uses no added oil.

Yes, dipping sauces can add calories and a significant amount of sodium. Standard soy sauce is high in sodium, and many commercial sauces contain added sugar and oil.

Homemade potstickers can be healthier, as you have control over the ingredients, allowing you to use leaner fillings and less oil during cooking. Store-bought brands can vary widely in their calorie content.

To reduce calories, use lean protein like chicken or shrimp, or a vegetable-only filling. Opt for steaming instead of frying, control your portion sizes, and use a low-sodium or lighter dipping sauce.

The calorie count for a serving varies by brand and restaurant. For example, some brands define a serving as 5 potstickers, with 260-280 calories, while a restaurant serving of 4 could be around 150-200 calories.