How Many Calories Does Youtiao Have? A Complete Nutritional Guide

November 14, 2025 •

4 min read

According to nutritional data from Nutritionix, a single stick of youtiao typically contains around 161 calories, with significant variations possible depending on its size and preparation method. This beloved Chinese breakfast item is famous for its crispy exterior and fluffy interior, but its deep-fried nature makes understanding its nutritional content a key consideration for health-conscious consumers.

Quick Summary

A single youtiao stick contains approximately 161 calories, though this can vary by size and preparation. As a deep-fried food, it is high in fat and carbohydrates, with minimal protein and fiber content. It's often paired with soy milk or congee, which can further increase the meal's total caloric and fat intake. For healthier eating, moderation is advised, or alternatives like steamed buns should be considered.

Key Points

Standard Calorie Count: One standard stick of youtiao has approximately 161 calories, though this can vary.
Deep-Fried Composition: The calorie count is largely from its high fat and carbohydrate content derived from deep-frying.
Enjoy in Moderation: High in fat and sodium, youtiao is best enjoyed as an occasional treat rather than a daily staple.
Serving Size Matters: A 'pair' or larger vendor portion can significantly increase the calorie count, sometimes exceeding 200 calories.
Healthier Alternatives: For a lower-calorie option, consider steamed mantou buns or trying a baked or air-fried homemade version.
Aluminum Concerns: Some traditional methods for making youtiao involve alum, which can lead to a high aluminum content in the food, a health concern to be aware of.
Consider the Entire Meal: Pairing youtiao with congee, soy milk, or other dishes will add to your total calorie intake.

The Youtiao Calorie Count: Breaking Down the Numbers

For those curious about how many calories does youtiao have, a standard-sized stick generally hovers around 161 calories. This figure can vary based on several factors, including the recipe used, the type of oil for frying, and, most importantly, the size of the portion. Some estimates put a 100-gram portion closer to 417 calories, highlighting how weight and density directly impact the final count. A typical paired youtiao, often sold as one piece, could therefore contain over 200 calories or more.

Factors Influencing Youtiao Calories

Size: Larger or thicker youtiao will naturally contain more flour and absorb more oil, increasing the calorie count. Street food vendors' portions can vary significantly from one another.
Oil Type: The specific oil used for deep-frying impacts the fat profile and absorption rate. Different oils have different caloric densities and fatty acid compositions.
Preparation Method: Homemade versions allow for greater control over the ingredients, such as the type and quantity of oil used. Commercially produced youtiao may use different formulas to achieve specific textures.

Deep Fried by Nature: Understanding Youtiao's Nutrition

Youtiao is essentially a piece of deep-fried dough, which explains its nutritional profile. Its macronutrient breakdown is dominated by carbohydrates and fat, with very little protein and minimal fiber. The high-temperature frying process also strips away most naturally occurring vitamins and minerals.

A Standard Nutritional Snapshot

Based on data for a single stick of youtiao:

Total Fat: ~6.4g (including saturated and unsaturated fats)
Sodium: ~396mg
Total Carbohydrates: ~22g
Protein: ~3.6g

It is important to note the high sodium content, which comes from the salt added during the dough preparation. For individuals managing their blood pressure or cholesterol, these figures are a reminder to consume youtiao in moderation.

Calorie Comparison: Youtiao vs. Other Fried Foods

To put the calorie count into context, let's compare youtiao with other popular fried breakfast or snack foods. As the table below shows, youtiao's calories are comparable to some Western fried dough products, but its unsweetened nature means the focus is on the oil and dough itself, rather than added sugars.


Food Item	Portion	Approx. Calories	Primary Calorie Source
Youtiao (standard)	1 stick	161 kcal	Deep-fried dough
Glazed Doughnut (yeast)	1 piece	260 kcal	Deep-fried dough, sugar
American-style Cruller	1 piece	177 kcal	Deep-fried dough, sugar, eggs
Plain Roti Prata	1 piece	122 kcal	Pan-fried dough, oil

This comparison highlights that while youtiao is not a 'health food', it isn't necessarily the most caloric fried option available, especially if a standard, single-stick portion is consumed.

Balancing Your Diet: Healthier Youtiao Alternatives

For those seeking a lower-calorie or less-greasy alternative, there are several options available. Whether you're making it at home or choosing different items from a menu, you can still enjoy a delicious breakfast without the guilt.

Alternative Cooking Methods

One of the most effective ways to reduce the calorie count is to change the cooking method. While steaming won't produce the same crispy texture, it results in a much healthier product.

Steamed Buns (Mantou): This is the most direct substitute for a deep-fried dough stick. A steamed mantou provides a fluffy, bread-like texture and is significantly lower in fat and calories.
Homemade Baked Youtiao: For those with an oven, baking is a viable alternative to deep-frying. While it won't replicate the classic texture perfectly, it drastically cuts down on the absorbed oil. Use a recipe designed for baking or adapt a traditional one by brushing with oil and baking at a high temperature.
Air-Fried Youtiao: An air fryer can create a crispier exterior than an oven with much less oil than traditional frying. This is a modern approach to reducing fat intake while still achieving a desirable texture.

Healthier Recipe Modifications

If you prefer to stick with a more traditional approach but want to make it healthier, consider modifying the ingredients.

Use a lighter, healthier oil with a high smoke point, such as grapeseed or sunflower oil.
Substitute some of the all-purpose flour with whole wheat flour to increase the fiber content.
In place of salt, consider low-sodium alternatives or simply reduce the amount.
Serve youtiao with unsweetened soy milk instead of the sweetened version to cut down on sugar intake.

For an excellent homemade recipe, you can explore the guide on Serious Eats: Youtiao (Chinese Fried Dough Sticks) Recipe.

Conclusion

So, how many calories does youtiao have? A single stick contains roughly 161 calories, with a high concentration of fat and carbs due to the deep-frying process. While it is a beloved breakfast tradition, its nutritional profile means it's best enjoyed in moderation as part of a balanced diet. By opting for alternative cooking methods like steaming or baking, or by making small ingredient swaps, you can significantly reduce the calorie and fat content. Understanding these nutritional facts empowers you to make informed choices without sacrificing your enjoyment of this crispy, delicious treat.

What to Eat Instead of Youtiao

Steamed Buns (Mantou): A classic, pillowy alternative with no added oil.
Congee with Healthy Toppings: A warm, savory rice porridge with lean proteins and vegetables.
Fruit and Yogurt: A high-fiber, low-fat alternative for breakfast.
Whole-Wheat Toast: A simple and versatile option for a morning meal.

How to Reduce the Calories in Your Youtiao Meal

Pair with Unsweetened Soy Milk: Cut the sugar content by choosing unsweetened options.
Limit your Portion: Stick to just one stick of youtiao to control calories.
Pat Down Excess Oil: Gently dab your youtiao with a paper towel after frying to remove surface oil.
Avoid Rich Accompaniments: Pass on calorie-dense sauces or toppings.

How to Ensure Your Youtiao is Fresh

Look for Freshly Fried: The best youtiao is golden brown and served fresh from the fryer.
Check for Expansion: Freshly made youtiao should be airy and puffy, not dense or oily.
Confirm a Mild Aroma: A fresh youtiao should smell like dough and hot oil, not stale grease.

Frequently Asked Questions

No, youtiao is not considered a health food. It is high in calories, fat, and sodium due to the deep-frying process and should be consumed in moderation as part of a balanced diet.

A pair of youtiao can contain over 200 calories, or even more, depending on its size. A standard single stick is typically around 161 calories, but the paired portion is usually larger.

Youtiao's primary nutritional content consists of carbohydrates and fat, with very little protein and minimal dietary fiber. The high sodium content from salt is also a significant factor.

Yes, you can prepare healthier versions of youtiao at home by baking or air-frying instead of deep-frying. For a similar dish without the oil, you can opt for steamed mantou buns.

While both are deep-fried, a standard youtiao stick (161 kcal) is often less caloric than a glazed doughnut (around 260 kcal), as doughnuts often contain more sugar and are typically larger.

Yes, adding youtiao to congee will increase the total calories of your meal. While plain congee is relatively low-calorie, the youtiao adds significant fat and carbohydrates.

You can eat youtiao occasionally in moderation while trying to lose weight, but it should not be a frequent part of your diet due to its high calorie and fat content. Focus on portion control and balance it with other nutrient-rich foods.

Consuming too much youtiao can contribute to weight gain, high blood pressure, and increased cholesterol due to its high fat and sodium content. Traditional recipes using alum also raise concerns about aluminum intake.