How Unhealthy Is Dim Sum? The Full Nutritional Breakdown

November 10, 2025 •

4 min read

According to a study by the Centre for Food Safety, many dim sum items are surprisingly high in total fat, saturated fat, and sodium. Yet, the true answer to "how unhealthy is dim sum?" lies in the specific dishes chosen and preparation methods used. A balanced approach is key to enjoying this traditional meal healthily.

Quick Summary

Assessing dim sum's health impact depends on menu choices and cooking methods. Fried dishes are high in fat and calories, while steamed options can be healthier. Watch out for high sodium and hidden fats in sauces and fillings. Proper portion control and selection are crucial for enjoying it in a nutritious way.

Key Points

Steaming is healthier: Choose steamed dim sum, like har gow and vegetable dumplings, over fried or baked options to reduce fat and calories.
Watch for hidden fats and sodium: Many dim sum dishes, even steamed ones, use fatty meats or lard for flavor, and dipping sauces are often very high in sodium.
Prioritize vegetables: Add a plate of boiled greens to your order to increase fiber intake and provide a nutritional balance to the meal.
Practice portion control: Enjoy fried or heavier dishes in moderation. The small portions of dim sum can add up quickly in calories if not monitored.
Balance and variety are key: Mix and match lighter items with a few indulgent favorites. A balanced approach lets you enjoy the full dim sum experience responsibly.
Be mindful of sauces: Use soy sauce, chili oil, and other dips sparingly to avoid excessive sodium intake.

Demystifying Dim Sum: The Nutritional Reality

Dim sum is a communal dining experience cherished for its variety of small, delicious dishes. However, when examining its health profile, it's not a one-size-fits-all answer. The nutritional value can vary dramatically depending on the ingredients and, most importantly, the cooking method. Understanding these factors is the first step toward making informed, healthier choices while still enjoying the experience.

The Healthiest Dim Sum Choices

For those watching their diet, focusing on steamed dishes with lean fillings is the best strategy. These items are typically lower in calories, fat, and sodium compared to their fried counterparts.

Steamed Shrimp Dumplings (Har Gow): These are a great source of lean protein from the shrimp and are relatively low in fat.
Steamed Vegetable Dumplings: Often filled with mushrooms, tofu, and bok choy, these provide fiber and essential vitamins.
Steamed Rice Rolls (Cheung Fun): Opt for versions filled with shrimp or vegetables and ask for minimal sauce or a low-sodium option.
Boiled Vegetables: A simple order of steamed or boiled greens, like Chinese flowering cabbage, can add essential fiber and nutrients to your meal.

The Unhealthiest Dim Sum Choices to Limit

Certain dim sum items, while delicious, are laden with fat, calories, and sodium, and are best enjoyed in moderation. These include deep-fried, pan-fried, and heavy, meat-based options.

Deep-Fried Taro Dumplings (Wu Gok): These are packed with calories and fat from both the filling and the deep-frying process.
Barbecue Pork Buns (Char Siu Bao): The filling is often made with fatty cuts of pork and a sugary sauce, increasing both calories and saturated fat.
Spring Rolls (Chun Juan): Deep-fried and containing a mixture of fillings, these are high in calories and fat.
Sticky Rice in Lotus Leaf (Lo Mai Gai): While flavorful, the sausage and fatty meat can make this dish very calorie-dense.

The Dangers of Hidden Sodium and Saturated Fat

Even seemingly healthy options can have hidden pitfalls. Many traditional recipes use fatty meats or lard to enhance flavor, and sauces are a major source of concern. A single tablespoon of soy sauce can contain nearly half of your daily sodium intake. High sodium and saturated fat intake can contribute to an increased risk of cardiovascular disease and high blood pressure. To counter this, consider these tips:

Go easy on the sauces. Ask for dipping sauces on the side and use them sparingly.
Ask about ingredients. Inquire if dishes use lean meat or fatty cuts.
Balance your meal. Pair fattier dishes with plenty of steamed, vegetable-based options.

Comparison Table: Healthy vs. Unhealthy Dim Sum


Feature	Healthier Dim Sum (e.g., Har Gow, Steamed Veggies)	Less Healthy Dim Sum (e.g., Fried Taro Dumplings, Char Siu Bao)
Cooking Method	Steamed, boiled	Deep-fried, pan-fried, heavy sauces
Fat Content	Generally low	Significantly high, especially saturated fat
Sodium Content	Lower, if sauces are used sparingly	Can be very high due to heavy sauces and fatty fillings
Calorie Count	Typically lower per piece	Higher density per piece, adding up quickly
Fiber Content	Higher, especially in vegetable dumplings	Lower, often relying on refined flour wrappers and fatty fillings
Protein Source	Leaner proteins like shrimp, tofu	Fatty meats like pork belly

Making Conscious Choices at the Dim Sum Table

The key to enjoying dim sum without guilt is a conscious and balanced approach. Start your meal with healthier items, like steamed vegetable dumplings, and enjoy the heavier, fried dishes as a small treat. Order a plate of boiled Chinese greens to add fiber and nutrients, and be mindful of your sauce consumption. Drink plenty of tea throughout your meal, which can aid digestion and slow down your eating.

Understanding the nutritional profiles of different dim sum items gives you the power to indulge wisely. By prioritizing steamed options, controlling portion sizes, and being aware of hidden ingredients, you can continue to enjoy this social and delicious meal while staying on track with your health goals. It's a culinary experience that feeds both the body and the spirit, and with a little intention, you can make it a healthy one.

Conclusion Dim sum is not inherently unhealthy, but its nutritional impact depends entirely on a diner's choices. The variety of dishes available, from light steamed seafood dumplings to rich, deep-fried snacks, means it can be a part of a healthy diet or an indulgent one. By focusing on preparation methods, moderating portion sizes, and limiting high-fat, high-sodium items, you can savor the unique flavors of dim sum guilt-free. Making smart swaps and being mindful of your intake allows you to enjoy the traditional experience while keeping your health in check.

Center for Food Safety report on nutrient values in dim sum

Frequently Asked Questions

The healthiest dim sum dishes are typically those that are steamed and contain lean protein or vegetables. Good options include steamed shrimp dumplings (har gow), steamed vegetable dumplings, and steamed rice rolls with veggie or shrimp filling.

Dim sum dishes can be high in sodium due to the generous use of salty sauces and seasonings during preparation, such as soy sauce, black bean sauce, and MSG. Even dipping sauces can significantly increase the sodium content.

Yes, you can eat dim sum on a diet by making conscious choices. Stick to steamed dishes, limit your intake of fried and heavy meat items, watch your portion sizes, and use dipping sauces sparingly.

Not necessarily. While steaming is a healthier cooking method, some steamed dumplings can still be high in fat and calories if they contain fatty meat fillings or lard for flavor.

A good strategy involves prioritizing steamed vegetable and lean protein items, ordering a side of boiled greens, drinking plenty of tea, and being mindful of your sauce intake. Portion control is also vital.

The sticky rice in lotus leaf (lo mai gai) is not typically a healthy option. It is very calorie-dense due to the use of glutinous rice, fatty meats, and sausage.

Yes, drinking tea with dim sum can help in several ways. It aids in digestion, slows down the pace of eating, and can help cleanse the palate between dishes.