How many calories do 12 pieces of momos have? A detailed guide

January 14, 2026 •

4 min read

Depending on the preparation method, the caloric content of a single momo can range from 35 kcal to over 100 kcal, a fact which directly impacts how many calories do 12 pieces of momos have. This detailed guide breaks down the calorie count for different types of momos to give you a clear picture.

Quick Summary

The calorie total for a dozen momos varies widely, primarily dictated by whether they are steamed or fried and their filling. Factors such as dough type and dipping sauces also influence the final calorie count significantly.

Key Points

Steamed is Healthier: Twelve steamed momos contain significantly fewer calories (420-600 kcal) than their fried counterparts (over 900 kcal).
Frying Increases Calories: Deep-frying causes momos to absorb large amounts of oil, drastically increasing their calorie count and fat content.
Filling Matters: Chicken and paneer fillings are generally higher in calories than vegetable fillings, especially if the meat is not lean.
Hidden Calories in Sauce: Dipping sauces, particularly mayo or high-sodium chutneys, can add a substantial number of calories and sodium to your meal.
Make Momos Healthy at Home: Using whole wheat flour, lean protein, and lots of vegetables for homemade momos is the best way to control calories and increase nutrients.
Moderation is Key: Portion control is the most effective strategy for enjoying momos without over-consuming calories, regardless of preparation.

Calorie Breakdown by Cooking Method

Steaming and frying have the most significant impact on the final calorie count of momos. The amount of oil absorbed during the frying process can drastically increase the caloric density of each dumpling. For a dozen pieces, this difference is substantial, and understanding it is crucial for making healthier choices.

Steamed Momos: The Healthier Choice

Steaming is the healthiest cooking method for momos as it uses no added oil, resulting in a much lower calorie count. A typical steamed vegetable momo contains around 35–40 kcal per piece, while a steamed chicken momo can have 40–50 kcal. For a dozen momos, the calorie totals are:

12 Steamed Veg Momos: 12 pieces x 35-40 kcal = 420-480 kcal
12 Steamed Chicken Momos: 12 pieces x 40-50 kcal = 480-600 kcal

Fried Momos: The Calorie Bomb

Fried momos offer a satisfying crunch but absorb a large amount of oil, leading to a significantly higher calorie count. A single fried vegetable momo can contain 80–100 kcal, and a fried chicken momo can be even higher. The calorie totals for a dozen pieces are:

12 Fried Veg Momos: 12 pieces x 80-100 kcal = 960-1200 kcal
12 Fried Chicken Momos: 12 pieces x 65-100+ kcal = 780-1200+ kcal

Pan-Fried Momos: The Middle Ground

Pan-frying uses less oil than deep-frying but more than steaming, placing its calorie count between the two methods. These momos are cooked in a pan with a small amount of oil until the bottoms are crispy. Calories for 12 pieces typically fall within the 700-900 kcal range, depending on oil usage and filling.

How Filling and Dough Affect Calories

While the cooking method is the biggest factor, the filling and wrapper ingredients also play a role in the total calorie count.

Filling Varieties

Vegetable (Veg) Momos: Usually filled with cabbage, carrots, onions, and other low-calorie vegetables. These fillings are naturally lower in calories and fat compared to meat fillings.
Chicken Momos: Contain lean chicken mince, which is a good source of protein. However, if any fat is included in the mince, it will increase the calorie content.
Paneer Momos: Stuffed with paneer (cottage cheese). While a protein source, paneer is also relatively high in fat, which boosts the calorie count, especially when fried.

The Role of Dough

Refined Flour (Maida): The traditional dough is made with refined flour, which is calorie-dense and low in fiber. This can cause blood sugar spikes, especially when consumed in large quantities.
Whole Wheat Flour: A healthier alternative, whole wheat flour adds fiber and more nutrients, leading to a lower overall calorie count per momo and better satiety.

The Hidden Calories in Dipping Sauces

Many people underestimate the caloric impact of the dips served with momos. Common sauces can add a significant number of extra calories, especially if they are oil-based or contain a lot of sugar and salt.

Mayonnaise: A single tablespoon of mayonnaise can add up to 100 calories.
Street-Style Chutney: Many vendor chutneys are made with excessive oil and high-sodium sauces.
Soy Sauce: While low in calories, soy sauce is extremely high in sodium, which can lead to other health issues like water retention.

Tips for Healthier Momos

Making small, mindful changes can make your momo experience more guilt-free and nutritious. Consider these tips:

Choose Steamed: Always opt for steamed momos over their fried counterparts to save hundreds of calories.
Control Portions: Stick to a sensible serving size. Eating 12 momos might be excessive for a snack. Pair 4-6 momos with a clear soup or salad to make a more balanced meal.
Make Your Own: Preparing momos at home gives you full control over the ingredients, from using whole wheat flour to adding fiber-rich vegetables.
Use Healthier Fillings: Opt for lean fillings like chicken breast mince, tofu, or nutrient-dense vegetables like spinach and mushrooms.
Limit Dipping Sauce: Be mindful of how much sauce you use. Opt for a homemade tomato-garlic chutney with minimal oil or a yogurt-based dip.
Consider Air-Frying: For a crispy texture without the excess oil, air-frying is an excellent compromise between steaming and deep-frying.

Calorie Comparison Table


Momo Type	Calories (per piece)	Calories (12 pieces)	Healthiest Option
Steamed Veg	~35-40 kcal	~420-480 kcal	Yes
Steamed Chicken	~40-50 kcal	~480-600 kcal	Good
Fried Veg	~80-100 kcal	~960-1200 kcal	No
Fried Chicken	~65-100+ kcal	~780-1200+ kcal	No
Air-Fried Paneer	~60-75 kcal	~720-900 kcal	Better Fried Alternative

Conclusion

There is no single answer to how many calories do 12 pieces of momos have, as the figure depends on several critical factors. Steamed vegetable momos are the lowest-calorie option, totaling around 420-480 kcal for a dozen, while fried versions can easily exceed 1000 kcal. To enjoy this popular dish guilt-free, prioritizing steaming over frying and being mindful of your filling and dipping sauce choices is essential. By controlling portion sizes and opting for healthier homemade ingredients, momos can fit into a balanced diet without derailing your health goals. For more healthy eating tips, check out this helpful guide from a nutritionist.

Burning Off Calories from Momos

To burn off a plate of 12 momos, the required exercise duration depends on the calories consumed. For example:

For 12 steamed veg momos (approx. 450 kcal): You could try a vigorous 45-minute jog, 60 minutes of cycling, or 90 minutes of brisk walking.
For 12 fried veg momos (approx. 1100 kcal): This would require a much more intense and longer workout, such as over 90 minutes of high-intensity aerobic exercise.

Ultimately, a single meal should not be viewed in isolation, but in the context of your total daily calorie intake. Enjoying momos in moderation with sensible preparation methods and portion sizes is the best strategy for a healthy lifestyle.

Frequently Asked Questions

Steamed momos made with whole wheat flour and vegetable or lean chicken fillings can be part of a weight loss diet when consumed in moderation. However, fried momos and large portions are not recommended.

The calorie difference is substantial. A dozen steamed vegetable momos typically contain around 420-480 calories, whereas a dozen fried vegetable momos can have over 960 calories.

To reduce calories, choose steamed over fried momos, use whole wheat flour for the wrapper, and opt for lean vegetable or chicken fillings. Also, limit your use of high-calorie dipping sauces.

The average calorie count for a single steamed momo is around 35-40 kcal for a vegetable filling and 40-50 kcal for a chicken filling, though this can vary by size and ingredients.

Yes, many dipping sauces can add significant calories. Oil-based chutneys and creamy sauces like mayonnaise can dramatically increase the overall caloric intake of your momo meal.

It is not recommended to eat momos every day, especially if they are store-bought or fried, due to the high calorie and potential sodium content. They are best enjoyed as an occasional treat within a balanced diet.

Yes, air-fried momos are a great alternative. They provide a crispy texture with significantly less oil, resulting in a much lower calorie count compared to deep-frying.