How much protein is in one potsticker?

December 31, 2025 •

4 min read

Estimates suggest that a single potsticker can have anywhere from 2.5 grams to more than 8 grams of protein, a figure that is variable, contingent upon size, filling, and preparation. The amount of protein in one potsticker is flexible because unlike a protein shake, it is subject to the factors affecting it. This variability means that a small, steamed vegetable potsticker will offer a different protein count than a larger, pan-fried pork version.

Quick Summary

The protein content of a potsticker depends on the size, filling, and cooking method. Homemade versions tend to have more protein compared to store-bought options that can have leaner meats and more vegetables. This guide shows how to calculate protein content and how to make them healthier, high-protein potstickers.

Key Points

Protein Varies Widely: The protein in one potsticker is not a fixed amount, depending heavily on its size, filling, and cooking method.
Lean Meat Increases Protein: Fillings with lean chicken or ground turkey generally offer more protein than those with pork, while vegetarian options with tofu or mushrooms can still be a good source.
Cooking Method Matters: Steaming or boiling potstickers preserves their nutritional value, whereas pan-frying adds extra fat and calories without increasing the protein content.
Homemade Provides Control: Making potstickers from scratch allows for customization, enabling higher protein content and lower sodium by using leaner ingredients and controlling portion sizes.
Check Store-Bought Labels: When buying frozen potstickers, always check the nutritional label as protein and sodium levels can differ significantly between brands.
Balance Your Meal: Pairing potstickers with a large portion of steamed vegetables or a salad helps create a more balanced and filling meal, controlling portion size.
Consider the Dipping Sauce: Dipping sauces can be high in sodium and sugar; opt for lower-sodium soy sauce or a vinegar-based sauce to make a healthier choice.

Understanding Potsticker Nutrition

Potstickers, also known as gyoza or Chinese dumplings, are a popular dish across multiple cuisines. Though delicious, their nutritional profile is not uniform. The protein count in a single potsticker is a combination of factors: the protein source, filling volume, and method of preparation.

Filling Is Everything

Lean vs. Fatty Meats: The choice of meat is the most significant factor. Lean options like ground chicken breast or ground turkey offer a higher protein-to-fat ratio than ground pork. A typical pork potsticker might contain 3.5 to 4.5 grams of protein, whereas a chicken version could be slightly higher depending on the specific cut used.
Seafood Fillings: Shrimp potstickers are another excellent option for a protein boost. A filling made primarily of shrimp and vegetables can provide a solid protein count, though it can vary based on the specific recipe.
Vegetarian Options: For a meatless potsticker, tofu is a popular and protein-rich choice. When combined with mushrooms and other vegetables, a tofu potsticker can still offer a respectable amount of protein. However, a vegetable-only filling will naturally have less protein per piece than a meat-based one.

Size and Preparation Method

Size Matters: The larger the potsticker, the more filling it holds and, consequently, the more protein it contains. A small, restaurant-style potsticker will have less protein than a larger, homemade one.
Cooking Method's Impact: The cooking method, while not affecting protein directly, does change the overall nutritional balance. Pan-frying a potsticker adds extra fat and calories, while steaming or boiling keeps the calorie and fat content lower. Steaming is the healthiest method and is recommended for those looking to maximize the benefits of the protein without added fats.

Homemade vs. Store-Bought Potstickers

There is a notable difference between the nutrition of potstickers made from scratch and those purchased frozen from a store.

Homemade Potstickers: Offers full control over the ingredients. You can opt for extra-lean meat, add more high-protein vegetables like edamame, and use less oil in the preparation. This gives you the flexibility to maximize protein while minimizing fat and sodium. A homemade version can easily reach 8 grams of protein or more per large potsticker.
Store-Bought Potstickers: Nutritional information on frozen varieties can vary widely between brands. Always check the packaging for the serving size and protein content, as some brands pack less filling or use higher-fat ingredients. Frozen potstickers can also be higher in sodium and preservatives compared to homemade versions.

Tips for a Higher Protein Potsticker

Choose Lean Meats: Opt for extra-lean ground turkey or chicken breast. If using pork, go for a leaner cut. These are naturally higher in protein and lower in saturated fat.
Add High-Protein Vegetables: Incorporate finely chopped mushrooms, edamame, or water chestnuts into your filling to add both protein and a satisfying texture.
Include Eggs: A small amount of scrambled egg can be mixed into the filling for an easy and effective protein boost.
Increase the Filling: Don't be afraid to be generous with the filling. A plump potsticker means more protein in every bite.

Comparison Table: Protein Content by Potsticker Type


Potsticker Type	Typical Protein (grams per piece)	Serving Size Reference	Notes
Small Pork Potsticker	~3.5–4.5g	Quora, Nutritionix	Based on a smaller, restaurant-style size.
Average Frozen Pork	~4.5–5g	Fatsecret, Eat This Much	Averages from multiple brand labels.
Average Frozen Chicken	~4.5–5.5g	Nutritionix, Fatsecret	Can vary widely by brand and size.
Vegetarian (Tofu)	~2.5–3g	Dumplingschool	Protein count influenced heavily by added vegetables.
Homemade Lean Meat	~6–8+g	Dependent on recipe	User has full control over ingredients and filling size.

Making Potstickers a Part of a Healthy Diet

Potstickers can be a healthy and satisfying meal or snack, provided they are enjoyed in moderation and prepared mindfully. Consider these approaches to integrate them into a balanced diet:

Portion Control is Key: Given that potstickers can be calorie-dense, managing your portion size is crucial. A typical serving might be 6-8 potstickers, but this can be adjusted based on individual dietary needs.
Serve with a Side of Greens: Pairing your potstickers with a substantial portion of steamed vegetables or a fresh salad can help you feel full and add fiber to your meal.
Mind Your Dipping Sauce: Dipping sauces can add a significant amount of sodium and sugar. Opt for low-sodium soy sauce, or a vinegar-based sauce with fresh ginger, to reduce the overall sodium load.
Embrace Steaming or Boiling: To keep the fat content low, opt for steaming your potstickers. If you prefer the classic pan-fried texture, use a minimal amount of oil and blot the excess before serving.

Conclusion

Ultimately, there is no single answer for how much protein is in one potsticker due to the wide variety of recipes, sizes, and preparation methods. On average, a standard-sized, meat-filled potsticker contains between 4 and 6 grams of protein. By understanding how the ingredients and cooking process affect the final nutritional value, you can easily make informed choices. For maximum protein, consider making your own potstickers with lean meat or tofu and incorporating extra vegetables, or choose steamed options when dining out. No matter your preference, potstickers can be a balanced and enjoyable part of your diet.

Keypoints

Protein Varies Widely: The protein in one potsticker is not a fixed amount, depending heavily on its size, filling, and cooking method.
Lean Meat Increases Protein: Fillings with lean chicken or ground turkey generally offer more protein than those with pork, while vegetarian options with tofu or mushrooms can still be a good source.
Cooking Method Matters: Steaming or boiling potstickers preserves their nutritional value, whereas pan-frying adds extra fat and calories without increasing the protein content.
Homemade Provides Control: Making potstickers from scratch allows for customization, enabling higher protein content and lower sodium by using leaner ingredients and controlling portion sizes.
Check Store-Bought Labels: When buying frozen potstickers, always check the nutritional label as protein and sodium levels can differ significantly between brands.
Balance Your Meal: Pairing potstickers with a large portion of steamed vegetables or a salad helps create a more balanced and filling meal, controlling portion size.

Frequently Asked Questions

Potstickers can be a decent source of protein, especially when filled with lean meat like chicken or seafood. However, the exact amount of protein per piece varies greatly depending on the filling and size, so they should not be relied upon as a primary source unless a large number are consumed.

To increase the protein in homemade potstickers, use extra-lean ground meat, add finely minced high-protein vegetables like edamame or mushrooms, or mix in some scrambled egg. Being generous with the filling also helps boost the protein per piece.

Chicken potstickers generally offer a slightly higher protein-to-fat ratio than pork versions, especially if made with lean chicken breast. A typical pork potsticker might have 3.5-4.5g of protein, while a similar-sized chicken one could be a bit higher.

The protein content of vegetarian potstickers depends entirely on the filling. Tofu-based versions can provide a solid protein count, but those filled only with vegetables will be lower in protein than meat-filled varieties.

The cooking method does not change the protein content itself, but it does affect the overall nutrition. Steaming or boiling maintains a lower fat and calorie count compared to pan-frying, which adds extra oil.

The protein in store-bought potstickers varies by brand and serving size. Frozen varieties can contain anywhere from 4 to 6 grams of protein per potsticker, but it is important to check the nutritional information on the package for an accurate value.

For a balanced meal, serve your potstickers with a generous side of steamed vegetables, a broth-based soup, or a protein-rich side like edamame. This increases satiety and ensures a more complete nutritional profile without relying solely on the potstickers.