How many calories are in one Sui Mai?

December 26, 2025 •

4 min read

One piece of a standard, steamed Sui Mai dumpling typically contains between 57 and 60 calories, depending on the specific recipe and size. This popular dim sum staple is traditionally made with a flavorful filling of ground pork and shrimp, which influences its overall calorie count. Understanding the nutritional breakdown can help you enjoy this savory dish as part of a balanced diet.

Quick Summary

The calorie count for a single Sui Mai dumpling is around 57-60, though this varies based on ingredients and size. The nutritional content, including fat, carbs, and protein, depends on the filling and preparation method. Steamed versions are generally lower in calories than fried ones.

Key Points

Standard Calorie Range: One standard, steamed Sui Mai contains approximately 57 to 60 calories, based on common recipes.
Ingredient Impact: The ratio of fatty pork to lean shrimp in the filling and the inclusion of other ingredients can alter the calorie total.
Steaming vs. Frying: Steamed Sui Mai is significantly lower in calories than its fried counterpart, which absorbs additional oil during cooking.
Portion and Sauce Control: Calories from dipping sauces like chili oil can add up quickly, and a typical dim sum order of several Sui Mai can exceed a moderate snack portion.
Balanced Dim Sum Meal: For a healthier dining experience, balance Sui Mai with other steamed, lower-calorie items like Har Gow or vegetable dumplings.

The Calorie Count in a Single Sui Mai

When you sit down to a delicious dim sum spread, the calorie count of a single Sui Mai is a common question. The general consensus from nutritional databases is that a standard, steamed Sui Mai dumpling contains approximately 57 to 60 calories. This number is an average, and several factors can cause it to fluctuate. These factors include the proportions of pork, shrimp, and other ingredients, as well as the preparation method.

What Influences Sui Mai's Calorie Content?

Filling Composition: A higher ratio of fatty pork to lean shrimp will increase the calorie count. Some recipes also include other ingredients, like mushrooms or water chestnuts, which can affect the final nutritional value.
Size and Weight: The size of a single dumpling can vary. A 30-gram dumpling is a common measurement and contains roughly 58 calories. A larger or smaller piece will naturally have a different calorie total.
Preparation Method: Steamed Sui Mai is the most common and calorie-efficient version. Fried Sui Mai, on the other hand, will be significantly higher in calories due to the oil absorbed during cooking. When dining out, always assume the steamed version unless specified otherwise.
Added Sauces: The calories from the Sui Mai itself are just one part of the equation. Many people dip their dumplings in soy sauce or chili oil. A tablespoon of soy sauce can add a significant amount of sodium, while a small amount of chili oil will add fat and calories.

A Comparison of Sui Mai Varieties

To better understand the differences, let's compare the calorie and macronutrient profiles of a typical Sui Mai with other common dim sum options. This will help you make more mindful choices next time you visit a Chinese restaurant.


Item	Serving Size	Approx. Calories	Main Macronutrient	Comparison Point
Sui Mai (Pork & Shrimp)	1 piece (~30g)	58	Protein & Carbs	Moderate calories, well-balanced.
Har Gow (Shrimp Dumpling)	1 piece (~25g)	40–50	Protein & Carbs	Lower calorie due to lean shrimp and a thinner wrapper.
Spring Roll (Fried)	1 piece (~40g)	100–120	Fat & Carbs	Significantly higher calories due to deep frying.
Char Siu Bao (Pork Bun)	1 bun (~60g)	212	Carbs & Sugar	Higher calories and sugar due to the fluffy, white flour bun.
Vegetable Dumpling (Steamed)	1 piece (~25g)	30–40	Carbs	Lowest calorie option, rich in fiber.

Nutritional Insights and Dietary Considerations

When enjoying Sui Mai, moderation is key, especially if you are tracking your calorie intake. While a single piece is a relatively low-calorie snack, a typical dim sum order might include three or four pieces, which can add up. The macronutrient breakdown is usually a mix of protein and carbohydrates, with moderate fat content, particularly from the pork.

For those watching their sodium, it's important to be mindful of the added sauces. A tablespoon of soy sauce can add hundreds of milligrams of sodium, nearly half of the recommended daily intake. Opting for light soy sauce or using sauces sparingly can help manage this.

In addition to the classic pork and shrimp version, there are also shrimp-only or vegetarian Sui Mai options. These variations can alter the calorie and nutritional content. For instance, a shrimp-only dumpling might have a slightly higher protein-to-fat ratio, while a vegetarian one would be lower in both fat and protein but potentially higher in fiber.

Making Healthier Choices

To make your dim sum experience more health-conscious, consider the following:

Prioritize Steamed Dishes: Always choose steamed options like Sui Mai and Har Gow over fried items.
Order Wisely: Balance your meal by including vegetable-based dishes, such as steamed greens or vegetable dumplings.
Control Sauce Intake: Dip lightly or ask for vinegar instead of soy sauce to reduce sodium.
Drink Tea: Sipping on unsweetened tea throughout your meal can aid digestion and help you stay hydrated.
Practice Mindful Eating: Dim sum is often a social and fast-paced meal. Taking your time to savor each bite can help you feel more satisfied with less food.

Conclusion

In summary, one Sui Mai dumpling is a relatively low-calorie snack, generally falling in the 57-60 calorie range. Its exact nutritional value is influenced by its size, ingredient composition, and preparation method. While enjoying Sui Mai as a part of a dim sum meal is perfectly fine for most diets, being mindful of portion sizes and controlling your use of dipping sauces can help you stay on track with your health goals. By making informed choices, you can savor the delicious flavors of this classic dish without derailing your diet.

For further information on general nutrition, the USDA FoodData Central is a reliable source for nutritional information on a wide variety of foods. https://fdc.nal.usda.gov/

Frequently Asked Questions

Sui Mai can be part of a healthy diet, particularly when steamed. They offer a good balance of protein and carbohydrates. However, they can be high in sodium, especially with dipping sauces, so moderation is recommended.

The calories in a fried Sui Mai are significantly higher than the steamed version due to the oil absorbed during the frying process. While the steamed version has about 58 calories, the fried version can easily have 100 calories or more per piece.

To reduce calories, opt for steamed Sui Mai instead of fried. Watch your portion sizes and go easy on the dipping sauces, which can add significant calories and sodium. Balancing your meal with vegetable-based dishes is also a good strategy.

Most Sui Mai contains both pork and shrimp. However, a version with a higher proportion of lean shrimp and less fatty pork will be slightly lower in calories. Some varieties are made with shrimp only, making them a leaner option.

Sui Mai, with around 58 calories per piece, is comparable to other steamed items like Har Gow (shrimp dumplings), which have slightly fewer calories. Both are much lower in calories than fried items like spring rolls or larger items like Char Siu Bao.

Yes, the size and weight of the Sui Mai directly affect its calorie count. A standard piece of around 30 grams has approximately 58 calories, while a larger or smaller piece would have a different total. Always check the serving size if you have access to the information.

Yes, Sui Mai is a decent source of protein, with one cup providing about 23.7 grams of protein. The filling, which includes ground pork and shrimp, is the main contributor to its protein content.