Is Dim Sum Considered a Healthy Food? Unpacking the Truth

January 14, 2026 •

4 min read

According to a study by the Centre for Food Safety in Hong Kong, many dim sum dishes are high in fat and sodium, yet an average dim sum meal can also be part of a healthy diet. The ultimate question, 'is dim sum considered a healthy food?', depends heavily on preparation, portion sizes, and your specific menu choices.

Quick Summary

The healthiness of dim sum is determined by cooking methods and ingredients. Steamed dishes with lean protein and vegetables offer nutritional benefits, while fried items are higher in fat and calories. Moderation and mindful selections are key for a balanced meal.

Key Points

Prioritize Steamed Dishes: Steamed options like har gow and steamed vegetable buns are lower in fat and calories than their fried counterparts.
Practice Portion Control: Serving sizes are small, but it's easy to overeat. Share richer items and enjoy all dishes in moderation to manage calorie intake.
Go Easy on Sauces: Dipping sauces like soy sauce are high in sodium. Use them sparingly or opt for healthier alternatives like vinegar.
Balance with Vegetables: Ensure your meal includes high-fiber vegetable dishes, such as steamed greens, to improve satiety and nutritional balance.
Choose Leaner Fillings: Opt for dim sum with lean proteins like shrimp or tofu, and limit dishes with high-fat meats.
Enjoy Tea for Digestion: Sip Chinese tea throughout the meal to aid digestion and help manage your pace of eating.

The Health Factor: Decoding Dim Sum

Dim sum, a traditional Chinese meal of small, bite-sized dishes, offers a wide array of options ranging from steamed dumplings to deep-fried rolls. The perception of its healthiness is complex, as it hinges on the preparation methods, ingredients, and portion control. While a communal dim sum experience can be delightful, a typical serving can reach around 900 calories if not chosen wisely, particularly when fried dishes and rich, fatty ingredients dominate the meal. Understanding the nutritional differences between steamed and fried items is crucial for making informed, healthy choices.

Steamed vs. Fried: The Core Difference

The most significant factor in determining the healthiness of dim sum is the cooking method. Steaming, a hallmark of dim sum, is a healthier cooking technique that uses no added oil, preserving the nutrients of the ingredients. Fried and baked items, however, absorb more oil, dramatically increasing their calorie and fat content. For instance, a single steamed shrimp dumpling (har gow) contains roughly 40-50 calories, while a deep-fried taro dumpling can contain over 150 calories. This calorie disparity highlights the importance of leaning towards steamed options.

Navigating Healthier Dim Sum Selections

To build a healthier dim sum meal, focus on balance and variety, prioritizing dishes that are steamed, vegetable-based, or contain lean protein.

Steamed Options: Opt for steamed vegetable dumplings (chive dumplings, vegetarian crystal dumplings), shrimp dumplings (har gow), and steamed buns with lean fillings (like chicken). These provide protein and nutrients without excess fat.
Vegetable Dishes: Increase your fiber and nutrient intake with steamed Chinese broccoli or other leafy greens, preferably without heavy sauces. Steamed rice rolls (cheong fun) with shrimp or vegetables are another good choice, but be mindful of the added sauces.
Lean Protein: In addition to shrimp, look for dishes with lean meats or tofu. Steamed beef balls, for example, can be a decent option in moderation, but note that traditional preparations might include some fat.
Tea: Drink plenty of Chinese tea, like jasmine or pu-erh, throughout the meal. Tea aids digestion and can help cleanse the palate, reducing the temptation to overindulge.

Moderating Indulgent Choices

While focusing on healthier choices is important, it is also okay to enjoy more decadent dim sum favorites in moderation. The key is portion control and balance.

Share Richer Items: When ordering fried items like deep-fried taro dumplings or spring rolls, share them with your dining companions to minimize your intake.
Limit High-Sodium Dishes: Be aware that some steamed items, like braised chicken feet or spare ribs in black bean sauce, can be high in sodium. Limit these or eat them less frequently.
Watch the Sauce: Dip sparingly in soy sauce or chili oil, as they can significantly increase your sodium and calorie intake. Consider asking for a side of vinegar instead for a tangy, lower-sodium flavor.

Dim Sum Health Comparison Table


Dish	Preparation	General Health Profile	Considerations
Har Gow (Shrimp Dumplings)	Steamed	High in protein, low in fat and calories	Low-fat, filling. Monitor sodium from dipping sauce.
Siu Mai (Pork/Shrimp Dumplings)	Steamed	Good source of protein, moderate fat	Fat content can vary based on meat used. Portion control is advised.
Vegetable Dumplings/Buns	Steamed	High in fiber, vitamins, and minerals	Excellent choice for nutrients. Often low in calories.
Spring Rolls (炸春卷)	Deep-fried	High in calories, fat, and sodium	Consume sparingly. Excess oil negates nutrient benefits.
Char Siu Bao (BBQ Pork Buns)	Steamed or Baked	High in carbohydrates and sugar	Baked versions are fattier. High in sugar and can contain food additives.
Sticky Rice in Lotus Leaf (糯米雞)	Steamed	Calorie-dense, high in carbs and fat	Best shared due to large portion size and high-calorie ingredients like fatty meat and Chinese sausage.
Egg Tarts (蛋撻)	Baked	High in fat and sugar	A dessert best enjoyed in very small quantities due to its high saturated fat content.

Conclusion

So, is dim sum considered a healthy food? It is not a binary 'yes' or 'no' answer. Dim sum can certainly be part of a healthy, balanced diet, but it requires mindful ordering and consumption. By focusing on steamed items, prioritizing vegetable-rich dishes, and using high-fat and fried dishes as occasional indulgences, you can enjoy the delicious tradition of dim sum without compromising your health goals. The communal nature of the meal and the variety of choices provide a unique opportunity for both delicious flavors and smart nutrition. The experience is more than just the food; it's about sharing and savoring each mindful bite. For more on Chinese nutrition, this comprehensive guide by the Centre for Food Safety in Hong Kong offers further details on nutrient values in common dim sum items.

Frequently Asked Questions

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

Fried dim sum is higher in calories, saturated fat, and overall fat content due to the cooking method. While it can be enjoyed occasionally, it should be limited, and steamed alternatives should be prioritized for a healthier meal.

To reduce sodium, use dipping sauces sparingly, as they are a major source of salt. You can also ask for vinegar instead of soy sauce or chili oil. Limit dishes that are braised in salty sauces, like spare ribs in black bean sauce.

Whether dim sum causes weight gain depends on your choices and portion sizes. A dim sum meal can easily become high in calories if it consists of many fried, fatty, and sugary dishes. However, by selecting steamed, vegetable-heavy items and controlling portions, it can fit into a weight-management plan.

Drinking Chinese tea (yum cha) is a traditional part of the dim sum experience. It helps aid digestion, cuts through rich or fatty flavors, and can help you feel full, promoting slower, more mindful eating.

Dim sum buns can be a relatively low-fat option if steamed, but they often contain simple carbohydrates and can be filled with high-sugar fillings, like lotus seed paste, or fatty pork. Opt for those with vegetable fillings or lean protein for a healthier choice.

To ensure a balanced meal, make sure to include a variety of items. Prioritize steamed dumplings and buns, add a vegetable dish, and save fried or sweet items for small, shared treats. Balancing your choices is key to enjoying dim sum healthily.