How many calories are in six potstickers? A complete nutrition breakdown

November 3, 2025 •

3 min read

Depending on the filling and cooking method, six potstickers can contain anywhere from 170 to over 300 calories. To accurately determine how many calories are in six potstickers, you must consider the specific ingredients and preparation techniques used, as these factors cause significant variations in the final count.

Quick Summary

The calorie count for six potstickers varies greatly by filling (pork, chicken, or veggie) and preparation method (steamed vs. pan-fried). Dipping sauces also add to the total.

Key Points

Calorie Range: Six potstickers can contain anywhere from approximately 170 to over 300 calories, influenced heavily by filling and cooking method.
Filling is a Major Factor: Pork-based fillings generally result in higher calorie potstickers compared to chicken or vegetable options, but this depends on the specific recipe.
Cooking Method is Critical: Steaming is the lowest-calorie cooking method, while pan-frying adds significant calories and fat from the cooking oil.
Sauce Adds Up: Dipping sauces can contribute extra calories, sugar, and sodium, so use them in moderation.
Label Reading is Key: The most accurate way to determine the calories for frozen potstickers is to check the nutritional information on the packaging.
Healthier Options: Choosing steamed potstickers with vegetable or lean chicken fillings and a light, low-sodium sauce offers a more health-conscious alternative.
DIY Control: Preparing potstickers at home allows you to control the exact ingredients and oil content, reducing overall calories.

The Core Calculation: Breaking Down Potsticker Calories

The total calorie count for a serving of potstickers is not a fixed number. It is a sum of the calories from the wrapper, the filling, the cooking oil, and any accompanying dipping sauce. The most significant variables are the filling and the cooking method. While a single piece might contain anywhere from 30 to 80 calories, that number quickly multiplies over a serving of six.

Pork Potstickers

Pork potstickers are a popular choice and tend to be higher in calories due to the fat content of the ground pork. For six average-sized pork and vegetable potstickers, you can expect the calorie range to be between 250 and 330 calories, depending on the brand and specific recipe. For example, Marketside's Pork Potstickers are reported to have 330 kcal for six pieces. Another brand, The Perfect Gourmet, offers a pork and vegetable version with 250 calories for a six-piece serving. This variation highlights the importance of checking product-specific nutritional information.

Chicken Potstickers

Made with leaner meat, chicken potstickers typically offer a lower-calorie alternative to their pork counterparts, though this is not always the case. Six chicken potstickers can contain around 300 calories, according to some nutrition data. The specific calories will still depend on the leanness of the chicken used and any additional ingredients in the filling.

Vegetable Potstickers

Vegetable potstickers are often perceived as the healthiest option, and in many cases, they are. Six vegetable potstickers can range from approximately 210 to 360 calories. This wide range is due to the type of vegetables and the amount of added oil or noodles in the filling. For instance, some restaurant-style vegetable dumplings can be surprisingly high in calories if they are heavily fried.

The Impact of Cooking Method

Cooking method is arguably the most influential factor in determining how many calories are in six potstickers. The preparation can significantly alter the fat and calorie content.

Steamed vs. Pan-Fried

Steamed: This method involves cooking the potstickers with water vapor and adds virtually no extra calories. This is the healthiest preparation method and is excellent for those watching their calorie intake. For six steamed potstickers, the calorie count will be on the lower end of the spectrum for each filling type, such as 170 calories for one brand of pork and vegetable potstickers.
Pan-Fried: This is the classic potsticker preparation, creating the signature crispy bottom. However, it requires adding oil to the pan, which drastically increases the total calories. The amount of oil used can vary, but for six pan-fried dumplings, the total could be over 500 calories, depending on the recipe and oil volume.

The Role of Dipping Sauce

While potstickers are often the star of the show, the dipping sauce can sneakily add extra calories, sugar, and sodium. A simple soy sauce has minimal calories but is high in sodium. Sweet chili sauces and other thicker dipping sauces often contain added sugars and oils that can contribute a significant amount to the final meal. For example, a small two-tablespoon serving of a sweet and sour sauce can add 50 calories or more.

Comparison Table: Calorie Breakdown


Potsticker Type	Cooking Method	Approximate Calories (6 pieces)
Pork & Vegetable	Steamed	170-250
Pork & Vegetable	Pan-Fried	250-510+
Chicken	Steamed	180-250
Chicken	Pan-Fried	300-500+
Vegetable	Steamed	180-260
Vegetable	Pan-Fried	260-360+

Choosing Healthier Potsticker Options

For a more health-conscious choice, consider these alternatives:

Opt for steamed instead of pan-fried potstickers to avoid added oils and fat.
Look for potstickers with lean protein like chicken or vegetarian fillings.
Control your dipping sauce. Instead of sugary options, use a small amount of low-sodium soy sauce with a dash of rice vinegar.
Make your own potstickers at home using whole wheat wrappers, lean protein, and plenty of vegetables to control the ingredients. For more detailed food and nutrition facts, check out reliable databases like those found on MyFoodDiary.

Conclusion: Making Informed Choices

So, how many calories are in six potstickers? The answer is not straightforward. The final calorie count is a product of several factors, most notably the filling and the cooking method. By understanding these variables, you can make informed choices to align your potsticker consumption with your dietary goals. Opting for a vegetable-filled, steamed version with a light sauce will always be the most calorie-friendly choice, while pan-fried pork potstickers will be on the heavier end of the spectrum.

Frequently Asked Questions

No, the calorie count varies widely based on the filling (pork, chicken, vegetable) and how they are cooked (steamed, pan-fried, deep-fried). A serving of six can range significantly.

Pan-frying adds extra calories from the oil used. A serving of six pan-fried potstickers can have more than 500 calories, which is considerably higher than the same potstickers steamed.

While often lower in calories, vegetable potstickers are not always the lowest option. The calorie count depends on the specific vegetables, added ingredients, and whether they are pan-fried or steamed.

Yes, many dipping sauces can add a surprising number of calories due to added sugar, oil, or high sodium content. It's best to use them in moderation or opt for lower-calorie alternatives.

Steaming is the healthiest method, as it cooks the potstickers without adding any extra fat or calories from oil.

For frozen potstickers, the most accurate nutritional information is found directly on the product's packaging under the "Nutrition Facts" label.

A potsticker is a specific type of dumpling that is pan-fried and then steamed, giving it a crispy bottom and a soft top. The term 'dumpling' is a broader category that can include many different cooking methods.

Yes, you can use less oil for cooking or use a non-stick pan with a light oil spray to minimize the added calories. You can also steam them first and do a quick flash fry for the crispy texture.

Homemade potstickers can be healthier because you have complete control over the ingredients, including using leaner fillings and less oil in the cooking process.