How Many Calories Are in Steamed Gyoza? Your Complete Nutritional Guide

November 25, 2025 •

4 min read

On average, a single standard-sized steamed gyoza can contain as few as 35 calories, though the exact number depends heavily on its filling and size. This nutritional guide will break down precisely how many calories are in steamed gyoza and the key factors that influence their overall nutritional content.

Quick Summary

A steamed gyoza's calorie content varies greatly based on its specific filling, with vegetable versions typically containing fewer calories than meat options. Portion size, brand, and accompanying dipping sauce are also significant determinants of the final calorie count.

Key Points

Variable Calories: A single steamed gyoza can range from 35 to over 80 calories depending on its size and filling.
Filling is Key: Vegetable gyoza are significantly lower in calories than those filled with pork or chicken due to lower fat content.
Steaming is Healthier: The steaming process adds no extra oil or fat, making it the healthiest preparation method compared to pan-frying or deep-frying.
Sauce Adds Calories: Dipping sauces can add a surprising amount of calories and sodium; being mindful of sauce quantity is important.
Portion Control is Vital: A typical restaurant serving of 4-6 gyoza can result in a total calorie count exceeding 200, so be aware of how many you consume.
Homemade Offers Control: Making gyoza at home allows for greater control over ingredients, enabling healthier, lower-calorie choices like leaner protein and more vegetables.

Steaming vs. Frying: A Calorie-Saving Cooking Method

Steaming is a cooking method that uses moist heat from steam to cook food without adding any extra fats or oils. This is the primary reason why steamed gyoza are a significantly healthier and lower-calorie choice compared to their pan-fried or deep-fried counterparts. Frying food, even pan-frying, introduces a considerable amount of additional oil and fat, directly increasing the total calorie content. The steaming process ensures that the gyoza cooks thoroughly while retaining moisture, resulting in a tender and juicy dumpling without the calorie penalty of frying.

Calorie Breakdown by Gyoza Filling

The filling is the most influential factor in determining how many calories are in a steamed gyoza. Different ingredients have vastly different calorie densities, which impacts the final product.

Pork Gyoza

Pork gyoza, a traditional and popular choice, tends to have a higher calorie count due to the fat content in the ground pork. Search results show that a single steamed pork dumpling can be around 80 calories, with a typical serving of five containing over 250 calories. This can vary based on the specific cut of pork used and the ratio of meat to vegetables.

Chicken Gyoza

Using ground chicken, especially lean chicken mince, can result in a lower-calorie gyoza compared to pork. While calorie counts can range, some brands offer chicken gyoza with as few as 49 calories per piece, making it a lighter alternative. Combining chicken with a high ratio of vegetables further helps to reduce the calorie density.

Vegetable Gyoza

For those seeking the lowest-calorie option, vegetable gyoza are the clear winner. By replacing meat with vegetables, the total fat and calorie content drops significantly. Some vegetable gyoza contain as little as 35-50 calories per piece, especially if made at home with fresh, low-calorie produce like cabbage, carrots, and mushrooms.

Other Factors Influencing Your Gyoza Calories

Beyond the primary filling, several other variables can alter the calorie count of your meal. Recognizing these can help you manage your intake more effectively.

Portion Size: The total number of dumplings consumed is the most obvious factor. A single gyoza is low in calories, but a standard restaurant serving can range from 4 to 10 pieces, and some may contain over 300 calories.
Wrapper Thickness: Thinner wrappers, like those from Japanese brands or made at home with rice flour, can reduce the carbohydrate content compared to thicker Chinese-style wrappers.
Dipping Sauce: Many people overlook the calories and sodium in dipping sauces. A classic soy sauce and vinegar mix is relatively low, but adding generous amounts of chili oil or sweet sauces will add extra fat and sugar.
Store-Bought vs. Homemade: Homemade gyoza allows for complete control over ingredients, enabling you to choose leaner meats, load up on vegetables, and reduce sodium. Store-bought, frozen varieties can vary widely by brand, so it is crucial to read the nutritional labels.

Steamed vs. Fried Gyoza: A Nutritional Comparison

This table provides a simple comparison of the caloric impact of different cooking methods based on typical findings.


Feature	Steamed Gyoza	Fried Gyoza (Pan-fried)
Cooking Method	Uses moist steam, adding no oil.	Uses oil for frying, adding significant fat.
Calories per Piece	Generally lower, around 35–80 calories, depending on filling.	Higher due to oil absorption, potentially 80–100+ calories per piece.
Total Fat	Lower fat content, as no external fat is added.	Higher fat content due to oil used in cooking.
Texture	Tender, soft, and juicy.	Crispy, crunchy exterior with a soft filling.

Tips for Healthier Steamed Gyoza

If you enjoy steamed gyoza as part of a healthy diet, here are some actionable tips to optimize their nutritional profile:

Opt for Leaner Fillings: Choose lean ground chicken, turkey, or a seafood option like shrimp to reduce saturated fat. Tofu or mushrooms are excellent vegetarian alternatives.
Increase Vegetable Ratio: Incorporate more finely chopped vegetables, such as cabbage, carrots, or shiitake mushrooms, into the filling. This adds volume, nutrients, and fiber while keeping calories low.
Mind Your Wrappers: Choose thinner wrappers, or experiment with low-carb alternatives like daikon radish or zucchini slices if making them at home.
Control the Sauce: Measure your dipping sauce to prevent excessive sodium intake. Create a healthier, low-sodium version using rice vinegar, a splash of tamari, and fresh ginger.
Serve with Veggies: Pair your gyoza with a side of steamed Asian greens or a fresh salad instead of additional high-calorie foods to create a balanced, filling meal.

The Overall Nutritional Profile of Steamed Gyoza

Steamed gyoza, when prepared with mindful ingredients, can offer a balanced nutritional profile. The combination of lean protein from the filling and a variety of vegetables provides essential nutrients like protein, fiber, and vitamins. However, their sodium content, often from soy sauce and other seasonings, is worth monitoring, especially in frozen or restaurant versions. As with any food, moderation and careful preparation are key to enjoying gyoza as part of a healthy lifestyle.

Conclusion

The number of calories in steamed gyoza is not a fixed figure but a range primarily determined by the filling and portion size. While a single piece can be as low as 35 calories, a restaurant serving can push the total much higher. Steaming remains the healthiest cooking method, avoiding the added fats of frying. By selecting lean fillings, increasing vegetables, and managing sauces, you can enjoy these savory dumplings guilt-free.

Here is a popular recipe for homemade gyoza that focuses on fresh, whole ingredients to help you make a more nutritious version at home.

Frequently Asked Questions

The calories in one steamed gyoza vary by size and filling. A vegetable gyoza can be around 35-50 calories, while a standard pork or chicken gyoza can range from 45 to 80 calories per piece.

Yes, steamed gyoza are generally considered a low-calorie option, especially when compared to pan-fried or deep-fried varieties. Steaming avoids the addition of extra oil, keeping the total fat and calories down.

The calorie count for pork gyoza is higher than for vegetable gyoza. Pork typically has more fat, contributing to a higher calorie total, while vegetable-only fillings are naturally lower in fat.

When prepared mindfully, steamed gyoza can be part of a healthy meal. Filling them with lean protein and plenty of vegetables, while controlling portion size and dipping sauce, makes them a nutritious choice.

Yes, dipping sauce can add extra calories, sugar, and a lot of sodium. While a simple vinegar and soy sauce mix is light, additions like chili oil or sweeter sauces will significantly increase the total calories.

The nutritional value of frozen gyoza varies widely by brand. It's important to read the nutrition label to check for sodium content and ingredient quality. Many frozen options are a healthy and convenient choice.

To reduce calories in homemade gyoza, use lean ground meat like chicken or turkey, or a plant-based alternative. Maximize the amount of low-calorie vegetables in your filling, and opt for thinner wrappers.

Steamed gyoza provide protein from the meat or tofu filling and vitamins and fiber from the vegetable components. Because they are steamed, they contain less fat than fried versions.

Calorie differences are primarily based on the specific recipe rather than nationality. However, Japanese gyoza often use thinner wrappers than some thicker Chinese dumpling varieties, which could result in a slightly lower carbohydrate count.