How Many Calories Are in Steamed Chicken Dumplings?

November 11, 2025 •

3 min read

According to the USDA, a single medium-sized steamed dumpling containing meat, poultry, or seafood has approximately 41.8 calories. The number of calories in steamed chicken dumplings, however, can vary significantly depending on multiple factors beyond the basic ingredients.

Quick Summary

Calorie counts for steamed chicken dumplings vary based on the specific recipe, size, and whether they are homemade or frozen. Serving size and dipping sauces also play a significant role in total caloric intake.

Key Points

Variable Calories: The calorie count for steamed chicken dumplings depends heavily on their size, filling, and preparation method.
Average Calorie Count: A single medium-sized steamed chicken dumpling contains approximately 40-50 calories.
Lower-Calorie Option: Steaming is a significantly healthier cooking method than frying, as it eliminates the need for added oils and fats.
Homemade vs. Frozen: Homemade versions allow for better control over lean protein and vegetable content, potentially reducing calories compared to some frozen brands.
Mindful Saucing: Dipping sauces can be high in sodium and sugar; opt for light, vinegar-based sauces to minimize added calories.
Portion Control: The total caloric intake increases with portion size. Being mindful of how many dumplings you consume is key to managing your diet.

Demystifying the Calorie Count of Steamed Chicken Dumplings

Steamed chicken dumplings are a beloved culinary delight enjoyed globally, celebrated for their delicate texture and savory filling. While steaming is one of the healthier cooking methods for dumplings, their calorie content is not a single, fixed number. Instead, it's a dynamic figure influenced by the specific ingredients, size, and even the preparation method, with different varieties containing differing nutritional profiles. A detailed understanding of these factors empowers you to make informed dietary choices without sacrificing taste.

Factors Influencing Caloric Content

Several key variables contribute to the final calorie count of a plate of steamed chicken dumplings. The most significant is the filling, particularly the meat-to-vegetable ratio. Lean ground chicken combined with a generous portion of fibrous vegetables, such as cabbage or carrots, results in a lower-calorie, more nutrient-dense dumpling. Conversely, using fattier cuts of chicken or minimal vegetable filler increases the fat content and, consequently, the calories. The dumpling wrapper also plays a part; while typically low in calories, thick or larger wrappers will add more carbohydrates to the total sum.

The Homemade vs. Frozen Dilemma

Calories can differ substantially between homemade and store-bought frozen dumplings. When you prepare them at home, you have complete control over the ingredients, allowing you to opt for lean ground chicken, incorporate more vegetables, and manage sodium levels. Many commercial frozen dumplings, on the other hand, are designed for convenience and a long shelf life, sometimes containing additives and higher sodium content to enhance flavor. Always check the nutrition label on the packaging, as it provides the most accurate information for that specific brand.

The Hidden Impact of Sauces

While the dumplings themselves might be relatively low in calories, the accompanying dipping sauces can dramatically increase your overall intake. Soy sauce is high in sodium, and many prepared dumpling sauces contain added sugar and oil. Choosing a simple mixture of rice vinegar and a dash of low-sodium soy sauce can provide flavor with minimal added calories. This is a simple but effective strategy for managing your overall meal's nutritional impact.

The Health Benefits Beyond Calories

Beyond just the numbers, steamed chicken dumplings offer several nutritional benefits. The chicken provides a good source of lean protein, which is essential for muscle repair and satiety. When vegetables like cabbage, chives, or mushrooms are included in the filling, they contribute fiber, vitamins, and minerals. The act of steaming preserves these nutrients effectively, making it a healthier option than frying.

Making Healthier Dumpling Choices

To ensure your dumpling meal is as healthy as possible, consider these tips:

Load up on veggies: Increase the amount of finely chopped cabbage, bok choy, or mushrooms in your filling to boost fiber and lower calories.
Go lean with protein: Use extra-lean ground chicken to minimize the saturated fat content.
Watch your portion size: Be mindful of how many dumplings you consume. A standard appetizer serving might be four pieces, but larger servings can quickly add up.
Select healthy sauces: Use low-sodium soy sauce, rice vinegar, or a homemade chili-ginger sauce rather than pre-packaged dipping sauces high in salt and sugar.
Pair with a balanced meal: Serve dumplings with a side of steamed greens or a light salad to create a more complete and satisfying meal.

Steamed vs. Fried Dumplings: A Caloric Comparison


Aspect	Steamed Chicken Dumplings	Fried Chicken Dumplings (Potstickers)
Calories	Significantly lower, typically ~40-50 calories per medium dumpling.	Substantially higher due to added oil, often 50%+ more calories.
Fat Content	Very low, relying on the lean chicken and natural ingredients.	High, absorbing cooking oil during frying.
Texture	Soft, delicate, and succulent.	Crispy and browned on one side, with a chewy texture.
Health Impact	Healthier choice; preserves nutrients and reduces fat intake.	Less healthy due to higher fat and calorie content from frying.

Conclusion

While a single steamed chicken dumpling is relatively low in calories, the total count for a meal depends on portion size, ingredients, and what you serve it with. By prioritizing lean fillings, moderating serving sizes, and using healthier dipping sauces, you can easily incorporate steamed chicken dumplings into a balanced diet. Steaming remains the healthiest cooking method, preserving the delicate flavors and nutrients while keeping calorie and fat intake in check. Making a conscious effort with these details allows you to enjoy this flavorful dish without compromise.

For further reading on nutrition and dietary guidelines, consult the United States Department of Agriculture website.

Frequently Asked Questions

A typical serving of four steamed chicken dumplings contains between 150 and 280 calories, though specific restaurant or brand recipes may vary. One source from Pick Up Stix reports 200 calories for a 4-piece serving.

Steamed dumplings are the healthier option because they are cooked without adding oil, which keeps the fat and calorie content much lower than their fried counterparts.

Yes, the filling significantly impacts the calorie count. Dumplings with a higher ratio of lean protein and vegetables will be lower in calories than those filled with fattier meats or less vegetable content.

Homemade dumplings offer more control over ingredients, allowing for leaner meat and higher vegetable content. Frozen versions often contain more sodium and can be higher in calories depending on the brand and recipe.

To reduce calories, you can increase the vegetable content in the filling, use lean ground chicken, and use a light, low-sodium dipping sauce instead of heavier, sweeter options.

The difference depends on the fat content of the meat used. Lean chicken breast will be lower in calories than a standard pork filling, which tends to be fattier.

While momos are a type of steamed chicken dumpling, their calorie count can differ based on regional recipes. One specific recipe for chicken momos lists 315 calories for a serving, highlighting the variation between different types.