How Many Calories Are There in Dim Sum? A Comprehensive Nutritional Guide

January 12, 2026 •

4 min read

A typical steamed shrimp dumpling, or har gow, contains around 40–50 calories, while a deep-fried taro dumpling can exceed 150 calories, revealing a vast difference in how many calories are there in dim sum depending on the preparation.

Quick Summary

Dim sum calorie counts vary widely based on cooking method, ingredients, and size. Steamed dishes are generally lower in calories than fried or baked items, which often contain more oil and fat.

Key Points

Steamed is lower calorie: Opt for steamed items like har gow and steamed vegetable dumplings to keep calorie counts down.
Fried is higher calorie: Avoid or limit deep-fried items like taro dumplings and spring rolls, which soak up a lot of oil.
Sauces add hidden calories: Be mindful of rich, sugary, or oily sauces, which can significantly increase a dish's calorie and sodium content.
Balance with vegetables: Fill up on steamed greens to add fiber and nutrients to your meal and help with satiety.
Share rich items: If you want to indulge in higher-calorie dishes like lo mai gai, share them with others to manage portion sizes.
Tea aids digestion: Drink plenty of Chinese tea during your dim sum meal, as it helps with digestion and keeps you hydrated without adding calories.

Understanding the Dim Sum Calorie Spectrum

Dim sum, a traditional Chinese culinary experience, is known for its variety of small, bite-sized dishes. This feast can be either a light, healthy meal or a high-calorie indulgence, with the key difference often lying in the cooking method. Knowing the calorie ranges for different dim sum types is essential for anyone mindful of their nutritional intake. The preparation method is the single most significant factor in determining a dish's calorie content. Steaming retains the natural flavors and nutrients while avoiding added fats, making it a lower-calorie option. In contrast, frying adds substantial fat and calories, turning an otherwise moderate dish into a heavy one. Sauces and sweet fillings also play a crucial role, often adding hidden calories and sugar.

Steamed vs. Fried: The Main Calorie Factor

The preparation method is the most important element to consider when estimating dim sum calories. Steamed items, cooked with moist heat, do not require added oil, resulting in significantly lower calorie counts. On the other hand, fried items are cooked in oil, which dramatically increases the fat and calorie content. Even items that are ultimately steamed, such as chicken feet, are often deep-fried first to achieve a certain texture, which adds substantial fat and sodium from their preparation. The same logic applies to baked goods like char siu puffs, which rely on flaky pastry made with butter or lard, a high-calorie component.

Calorie Breakdown of Popular Dim Sum Dishes

The following table provides a comparison of approximate calorie counts for popular dim sum items based on preparation style. These are estimates and can vary significantly depending on restaurant-specific recipes and portion sizes.


Dim Sum Item	Typical Calorie Count (per piece or serving)	Preparation Method	Nutritional Notes
Har Gow (Shrimp Dumpling)	40–50 calories	Steamed	Lean protein source, low fat.
Siu Mai (Pork & Shrimp Dumpling)	~52 calories (Spelt), ~105 calories (Livestrong cited on Quora)	Steamed	Contains lean protein, but calorie count can vary.
Steamed BBQ Pork Bun (Char Siu Bao)	100–200 calories	Steamed	Higher carbohydrate content from the bun, often contains fatty pork.
Spring Roll	~39 calories per 21.33g piece (Nutritionix)	Fried	High in calories due to deep frying, higher fat content.
Deep-fried Taro Dumpling (Wu Gok)	>150 calories	Fried	Very high in calories and fat due to deep frying and sometimes fatty fillings.
Lo Mai Gai (Sticky Rice in Lotus Leaf)	~525 calories	Steamed/Wrapped	High in calories, fat, and sodium from fatty meats and rich ingredients.
Cheong Fun (Rice Noodle Roll)	Varies significantly	Steamed	Can be low calorie with shrimp/veg, higher with fatty beef/pork.

Making Healthier Choices at the Dim Sum Table

While dim sum is often seen as a calorie-dense meal, making healthier choices is entirely possible. By focusing on steamed items, managing portion sizes, and being mindful of sauces, you can enjoy a delicious and more nutritious meal. Here are some strategies:

Prioritize steamed dishes: Opt for items like har gow, steamed vegetable dumplings, and plain rice noodle rolls over their fried or baked counterparts.
Increase your vegetable intake: Many dim sum restaurants offer steamed leafy greens, such as bok choy or broccoli. Fill up on these fiber-rich options to feel satisfied.
Be mindful of sauces: Many dipping sauces, especially rich, sugary, or oily ones, can add a lot of extra calories and sodium. Use them sparingly or opt for lighter alternatives like vinegar or fresh chili.
Drink plenty of tea: Chinese tea, typically served with dim sum, is calorie-free and aids digestion. Sipping tea between bites can help pace your meal and improve digestion.
Balance rich items: If you want to enjoy a higher-calorie item, balance it with lighter dishes. For every rich or fried item, choose two or three steamed, leaner options. Sharing heavier items with the table also helps with portion control.
Avoid heavy rice and noodle dishes: Filling up on rice or noodle dishes, especially fried ones, can quickly add a significant number of calories.

The Role of Tea and Digestion

Beyond the food itself, the cultural practice of drinking tea with dim sum (often called 'yum cha') is beneficial for digestion. The warm liquid and antioxidants in the tea help break down fats and aid in digestion, making the meal feel less heavy. Different types of tea, such as jasmine, pu-erh, and oolong, offer a variety of digestive and antioxidant benefits.

The Healthy Dim Sum Mindset

Ultimately, enjoying dim sum while maintaining health goals is about intentional eating, not restriction. Approaching the meal with a balanced mindset allows you to appreciate the variety of flavors and textures without feeling guilty. By understanding the calorie variations and making deliberate choices, you can create a satisfying meal that aligns with your dietary needs.

Conclusion

While a definitive answer to "How many calories are there in dim sum?" is impossible due to the vast range of dishes and preparation methods, it is clear that preparation is the most critical factor. Steamed items like har gow and certain siu mai are generally lower in calories, making them excellent choices for a lighter meal. Fried items, richer sauces, and heavy, fatty fillings significantly increase the calorie count. By focusing on steamed dishes, eating plenty of vegetables, limiting rich or fried options, and moderating sauce intake, you can enjoy dim sum responsibly. With a mindful approach, this diverse and delicious cuisine can be a part of a healthy diet.

Helpful Resources

For more information on making healthier dim sum choices, check out this guide: Is Dim Sum Healthy? Nutrition Tips for Your Favorite Dishes.

Frequently Asked Questions

The lowest-calorie dim sum dishes are typically those that are steamed and contain lean proteins or vegetables. Excellent low-calorie options include steamed shrimp dumplings (har gow), steamed vegetable dumplings, and steamed rice noodle rolls with shrimp or vegetables.

Not all steamed options are equally low in calories. While steaming is a healthier cooking method, some steamed items, like sticky rice in lotus leaf (lo mai gai) or steamed spareribs, contain higher-fat ingredients like glutinous rice, fatty meats, and rich sauces, increasing their overall calorie content.

Deep-fried dim sum dishes are generally the most fattening due to the oil used in cooking. Deep-fried taro dumplings (wu gok), spring rolls, and pastries like char siu puffs are among the most calorie-dense choices.

Yes, you can eat dim sum while on a diet by making smart choices. Focus primarily on steamed dishes with lean proteins and vegetables, limit your intake of fried or baked items, and be mindful of portion sizes and high-sodium sauces.

Drinking tea, which is typically calorie-free, can assist with healthy eating habits during dim sum by aiding digestion and helping to pace your meal. It's a mindful practice that supports overall well-being, but it is not a weight-loss solution on its own.

There is no 'standard' calorie count for dim sum, as it's a variety of small dishes. A whole dim sum meal can range from a few hundred calories to well over 1000, depending on the number and type of dishes ordered, especially if fried items and heavy rice dishes are included.

Low-calorie vegetarian dim sum options include steamed vegetable dumplings, mushroom buns, and steamed rice rolls with vegetable fillings. These dishes are often rich in fiber and vitamins.