How many carbs are in 6 gyoza? A complete guide to gyoza nutrition

December 8, 2025 •

3 min read

The carbohydrate content in a 6-piece serving of gyoza can vary dramatically, ranging from approximately 18 to over 60 grams, depending entirely on the filling and preparation method. This wide nutritional swing is driven by factors beyond just the portion size itself.

Quick Summary

The carb count for 6 gyoza is highly variable, influenced by the wrapper, filling, and cooking method. Understand the full nutritional profile for different gyoza types, including calories and fat, to make informed dietary choices.

Key Points

Variable Carb Count: A 6-piece serving of gyoza can have anywhere from 18 to over 60 grams of carbs, depending on the brand and recipe.
Wrapper is Key: The wheat flour wrapper is the main source of carbohydrates, with thicker wrappers leading to higher carb counts.
Steamed is Healthier: Steaming gyoza is the lowest-fat cooking method, while pan-frying adds oil and increases calories.
Check the Sodium: Store-bought gyoza and traditional dipping sauces are often high in sodium, which should be monitored.
Control Your Ingredients: Homemade gyoza allows for leaner fillings, more vegetables, and low-carb wrappers using alternatives like radish or cabbage.
Mindful Portion Control: Limiting your serving size is an easy way to manage both carb and calorie intake from gyoza.

The Primary Culprit: The Gyoza Wrapper

While the savory filling often gets the most attention, the dough wrapper is the main source of carbohydrates in gyoza. Traditional gyoza wrappers are made from wheat flour and water. Thinner, machine-made Japanese gyoza wrappers contain fewer carbs per piece than the thicker, hand-rolled dough of some traditional Chinese dumplings. The number of carbs is directly proportional to the amount and thickness of the wrapper used.

Filling and Preparation Methods: A Nutritional Difference

What's inside the gyoza and how it is cooked plays a significant role in its overall nutritional value. Fillings can range from ground pork and chicken to a mix of vegetables. The cooking method also has a major impact, especially on fat and calorie content.

Filling: Leaner fillings like chicken and vegetable blends generally result in a lower fat count compared to pork-filled gyoza. However, the carbohydrate level is primarily dictated by the wrapper, with minor contributions from vegetable fillers.
Cooking Method: Steamed gyoza are the healthiest option, as they are cooked with minimal fat. Pan-frying, on the other hand, adds oil and significantly increases the total fat and calorie count. Some restaurants may even deep-fry gyoza, pushing these numbers even higher.

Nutritional Comparison of 6 Gyoza

Here is a comparison table to illustrate the approximate nutritional values for a 6-piece serving based on different fillings and cooking methods. Note that these are estimates and can vary significantly based on brand and recipe.


Gyoza Type	Approximate Carbs (g)	Approximate Calories	Approximate Protein (g)	Approximate Fat (g)	Approximate Sodium (mg)
Pan-fried Pork	40	440	19	20	1170
Pan-fried Chicken	61	320	14	2	960
Homemade Steamed Pork	~20	~150-200	~15	~5-8	~500-700
Store-bought Frozen (varies)	26-60	170-320	7-14	2-7	440-960

Are Gyoza a Healthy Choice?

Whether gyoza are considered healthy depends on several factors, including the preparation and portion size. For example:

Homemade vs. Store-bought: Making gyoza at home gives you full control over the ingredients, allowing you to use lean proteins and plenty of vegetables. You can also monitor the sodium levels and avoid added preservatives often found in store-bought versions.
Cooking Method: Steaming or boiling gyoza is the healthiest cooking method, as it does not add extra fat. Pan-frying can be done with minimal oil, but deep-frying should be avoided.
Fillings: Opting for fillings rich in vegetables adds fiber and vitamins, enhancing the dish's nutritional value. A combination of lean meat and vegetables is ideal for a balanced option.

Tips for Enjoying Gyoza on a Low-Carb Diet

For those monitoring their carbohydrate intake, gyoza can be a challenging food due to the high-carb wrappers. However, it's not impossible to enjoy them in a modified way:

Portion Control: Simply limiting your serving size to 2-3 gyoza instead of a full plate can make a significant difference in your total carb intake.
Make Your Own: Creating gyoza from scratch allows you to experiment with low-carb alternatives for the wrapper. Ideas include:
- Radish or Zucchini Slices: Thinly sliced daikon radish or zucchini can serve as a wrapper substitute.
- Boiled Cabbage or Lettuce Leaves: Steamed cabbage or large lettuce leaves offer a sturdy, low-carb wrapping for the filling.
Focus on the Filling: If you love the flavors but want to skip the high-carb wrapper entirely, you can simply cook the filling on its own and serve it as a meat and vegetable stir-fry.

Beyond the Carbs: The Dipping Sauce and Sodium

The sodium content in gyoza is another factor to consider. Many store-bought gyoza contain high levels of sodium, and the standard soy sauce-based dipping sauce further increases this amount.

Sauce: Use low-sodium soy sauce or create your own dipping sauce with rice vinegar, ginger, and a splash of low-sodium soy sauce to control sodium intake.
Ingredient Quality: Choose high-quality ingredients for homemade gyoza to ensure the best nutritional profile and avoid unnecessary additives.

Conclusion

The carbohydrate content of a 6-piece gyoza serving is not a fixed number and is highly dependent on preparation. The wrapper is the biggest contributor, with fillings and cooking methods influencing overall calories and fat. While restaurant or frozen gyoza can be carb-heavy, making them at home with healthier fillings, steamed preparation, and low-sodium sauce offers a more nutritious alternative. Always be mindful of the ingredients and cooking style to align your gyoza consumption with your dietary goals. For more detailed nutrition information, consulting resources like MyNetDiary is recommended.

Frequently Asked Questions

Gyoza are the Japanese version of Chinese jiaozi, also known as potstickers. Japanese gyoza typically have a thinner wrapper and a more prominent garlic flavor, while potstickers may have a thicker wrapper and slightly different fillings.

Gyoza can be part of a healthy diet, especially when homemade with lean fillings and vegetables and steamed rather than fried. However, store-bought and restaurant versions can be high in carbs, sodium, and fat, making them less healthy.

Yes, you can make low-carb gyoza by replacing the traditional wheat flour wrapper with low-carb alternatives like thinly sliced daikon radish, zucchini, or boiled cabbage leaves. Focusing on the filling is another option.

The calorie count for 6 gyoza varies significantly. For example, pan-fried pork gyoza can exceed 400 calories, while steamed vegetable gyoza can be much lower. The cooking method has a major impact.

Soy sauce-based dipping sauces can add a significant amount of sodium to your meal. Using a low-sodium soy sauce or a homemade sauce with vinegar can help reduce this.

Yes, steamed gyoza are generally healthier than pan-fried versions because they do not involve added oil during cooking, which reduces the total fat and calorie content.

The main source of carbohydrates in gyoza is the wrapper, which is made from wheat flour.

The protein content for 6 gyoza depends on the filling. A serving with a meat filling, such as chicken or pork, may contain 14-19 grams of protein, while vegetable-only gyoza will have less.