How Many Calories Are in Steamed Shumai? A Comprehensive Nutritional Guide

November 29, 2025 •

4 min read

A single piece of steamed shumai, a popular Chinese dumpling, typically contains around 57 calories, although this can vary depending on its size and filling. For those watching their intake, understanding how many calories are in steamed shumai is key to making informed decisions when enjoying these delicious bites.

Quick Summary

The calorie count of steamed shumai is influenced by its ingredients, with fillings like pork and shrimp being more energy-dense than vegetable options. The preparation style and condiments further impact the final nutritional information.

Key Points

Calorie Variation: A single steamed shumai typically has 35-65 calories, with pork and shrimp versions being higher than pure shrimp or vegetable fillings.
Fillings Dictate Calories: The fat content from ingredients like ground pork directly impacts the total calories, whereas lean shrimp and vegetables result in a lighter dumpling.
Steamed is Healthier than Fried: Choosing steamed shumai over fried varieties significantly lowers the fat and calorie intake, as steaming requires no added oil.
Sauces Add Calories: Dipping sauces can increase both the calorie and sodium count. Using lighter alternatives like vinegar-based sauces helps control this.
Portion Size Matters: The size of the dumpling affects the final count, so being mindful of portion sizes is important for managing overall calorie intake.
Mindful Eating: Incorporating shumai into a balanced meal with other steamed and vegetable-rich dim sum items is the best approach for a healthy diet.

Steamed Shumai: A Closer Look at the Calorie Count

Steamed shumai, also known as siu mai, is a staple of dim sum and a universally beloved dumpling. While often considered a healthier option compared to its fried counterparts, the exact calorie count is not a single, fixed number. It depends heavily on the type of filling used, with the most common being a combination of ground pork and shrimp.

Calorie Breakdown by Filling Type

The primary driver of calorie content in shumai is the filling. Here is a general breakdown based on common varieties:

Pork and Shrimp Shumai: A standard-sized dumpling with a mixture of pork and shrimp can range from approximately 57 to 65 calories per piece, based on data from food databases. The fat content in the ground pork contributes significantly to the overall calories.
Shrimp Shumai (Har Gow): Pure shrimp dumplings tend to be leaner and therefore lower in calories. A single steamed shrimp dumpling can contain as few as 36 calories, depending on the preparation. The absence of fatty ground pork makes a noticeable difference.
Vegetable Shumai: While less common in traditional dim sum, vegetable-filled dumplings are the lowest in calories and a fantastic option for a lighter meal. These are typically filled with ingredients like mushrooms, cabbage, and water chestnuts, which are low in fat and high in fiber.

Factors Influencing Shumai Calories

Several elements beyond the core ingredients can affect the calorie content of your shumai:

Portion Size: Dumplings vary in size. A larger, more generously filled dumpling will, naturally, have a higher calorie count than a smaller one.
Added Oil: While steamed, some commercial recipes or homemade versions might add oil to the filling for flavor and texture. This can slightly increase the overall calorie and fat content.
Dipping Sauces: The sauces served alongside shumai can add significant calories and sodium. A single tablespoon of soy sauce can have a notable sodium content, while a chili oil sauce will add extra fat and calories. Opting for a light soy sauce or vinegar blend can help manage your intake.

A Comparison of Steamed vs. Fried Dumplings

The cooking method is a major determinant of a dumpling's calorie count. Steaming is a far healthier option than frying, as it does not require additional oil.


Feature	Steamed Shumai	Fried Dumplings (Potstickers)
Cooking Method	Uses hot steam to cook, no added oil.	Pan-fried in oil, absorbing extra fat.
Calories (per dumpling)	Lower, typically 35-65 calories.	Higher, can easily exceed 100 calories.
Fat Content	Leaner, with fat primarily from the filling.	Greasier, with added fat from frying oil.
Texture	Soft, delicate, and moist wrapper.	Crispy, browned wrapper with a softer interior.
Sodium	Variable, but sauces contribute most.	Can be higher due to sauces and cooking.

As the table illustrates, choosing the steamed version is a straightforward way to reduce your calorie intake while still enjoying a flavorful meal. The calorie difference becomes especially pronounced when eating multiple dumplings.

Strategies for Enjoying Shumai Healthfully

Mindful eating is the best approach for incorporating shumai into a balanced diet. Here are some tips:

Diversify your dim sum order. Don't just eat shumai. Pair it with other steamed items, such as har gow (shrimp dumplings) or steamed vegetable buns.
Go easy on the sauces. Measure your sauces instead of free-pouring. A little goes a long way, and a vinegar-based sauce is a low-calorie alternative.
Fill up on lighter dishes first. Start your meal with a vegetable-based dish or clear soup. This can help you feel more satisfied before indulging in richer items.
Savor each bite. Shumai is bite-sized, so it's easy to eat quickly. Slow down and enjoy the flavor, which allows your body to register fullness cues.

Conclusion: Making Informed Choices

In conclusion, the question of how many calories are in steamed shumai has a nuanced answer based on filling, size, and accompanying sauces. While a pork and shrimp version averages around 57 calories per piece, opting for pure shrimp or vegetable fillings can significantly lower your caloric intake. The steaming method itself is a healthy cooking choice, making shumai a mindful inclusion in a balanced diet when enjoyed in moderation. By paying attention to the specific ingredients and tempering your use of rich dipping sauces, you can indulge in this classic dim sum dish without derailing your nutritional goals. For more specific nutritional data on various food items, consider exploring resources like FatSecret.

Mindful Dumpling Enjoyment

Understanding the calorie difference between fillings and cooking methods is crucial for balancing taste and nutrition. A single steamed shumai is a relatively low-calorie food, but the numbers add up quickly with larger servings or richer condiments.

Nutritional Variation in Shumai

The type of meat used is the main factor determining calories, with pork and shrimp mixes being more energy-dense than all-shrimp or vegetable-only varieties. Always consider the ingredients when estimating your total intake.

Steamed vs. Fried

Steamed shumai is significantly lower in fat and calories than its deep-fried counterparts. This simple choice makes a big difference for weight management and overall health.

The Role of Sauces

Rich dipping sauces, especially those with added oil or sugar, can dramatically increase the calorie count of your meal. Be mindful of portion sizes for condiments to keep your meal on the healthier side.

Portion Control is Key

Dim sum is meant to be shared and enjoyed in small portions. A few shumai as part of a varied meal is a great way to experience the flavor without overdoing it on calories.

Enjoying Shumai on a Diet

With a bit of planning and awareness, steamed shumai can absolutely fit into a health-conscious diet. Focus on steamed varieties, limit rich sauces, and pair with fresh vegetable dishes for a balanced and satisfying meal.

Cooking Methods Matter

Steaming preserves nutrients and avoids the extra fat associated with frying. This makes steamed shumai a healthier choice that still retains its delicious, authentic flavor.

Frequently Asked Questions

Yes, steamed shumai can be a good option for a weight-loss diet when eaten in moderation. They are lower in calories and fat than fried alternatives, but it's important to choose varieties with leaner fillings, such as shrimp or vegetables, and be mindful of dipping sauce quantities.

Pork and shrimp shumai are generally higher in calories than all-shrimp shumai. The higher fat content in ground pork adds to the total calorie count, making the leaner shrimp-only version a lower-calorie choice.

For those who are very calorie-conscious, steamed vegetable dumplings or har gow (steamed shrimp dumplings) are excellent alternatives. They are typically lower in calories and higher in nutrients compared to the meat-filled options.

Yes, frozen, store-bought steamed shumai generally have a similar calorie count, but it's crucial to check the specific nutritional information on the packaging. Brands can vary in their ingredient ratios and size, affecting the final calorie total.

The wrapper, typically made from flour, does contribute to the carbohydrate and calorie content. However, the filling and preparation method (steamed vs. fried) have a far more significant impact on the overall calorie count.

To reduce sodium, use dipping sauces sparingly. Opt for a low-sodium soy sauce or a vinegar-based condiment. Some restaurants may be able to provide sauce on the side or with less salt upon request.

Yes, making shumai at home is the best way to control the exact ingredients and portion sizes. You can use leaner meats, reduce added oils, and pack them with more vegetables to lower the calorie count.

A typical restaurant serving of steamed shumai usually consists of 3 to 4 pieces. This is a good portion size to follow for mindful eating and calorie control.