Is Dim Sum Unhealthy? Separating the Healthy Bites from the Calorie Bombs

November 13, 2025 •

4 min read

According to research from the Centre for Food Safety, some Chinese dim sum dishes can be quite high in total fat, saturated fat, and sodium, while being generally low in calcium and fiber. This stark nutritional variation makes many diners question: is dim sum unhealthy? The truth is not so simple, as the healthfulness of this traditional meal depends entirely on the choices you make.

Quick Summary

The healthiness of dim sum is determined by cooking methods and ingredients. Steamed dishes with vegetables or lean protein are often lower in calories, while fried or fatty options are less healthy. Balancing selections and managing portion sizes are key to enjoying this meal consciously.

Key Points

Cooking Method is Key: Steamed dim sum options are significantly healthier and lower in fat than fried or baked varieties.
Mind the Hidden Fats: Even some steamed dishes contain fatty meats or are pre-fried, so read descriptions carefully.
Watch Your Sodium: Sauces like soy sauce and chili oil are high in sodium; use them sparingly or opt for vinegar instead.
Balance Your Plate: For every indulgent, heavy item, choose several lighter, steamed dishes with vegetables or lean protein.
Drink Tea: Sipping Chinese tea aids digestion and helps manage your pace, preventing overeating.
Portion Control is Crucial: As dim sum is served in small portions, it's easy to overeat. Share dishes to keep intake in check.

Dim sum, a culinary tradition that translates to 'touch the heart,' has long been a beloved experience featuring a variety of small, delicious dishes served with tea. While the social nature and small plates make it easy to sample many flavors, it also raises questions about its nutritional value. This article delves into the factors that determine whether a dim sum meal is healthy or not, providing you with the knowledge to make smart, informed choices.

Cooking Method: Steamed vs. Fried

The most significant factor in a dim sum dish's nutritional profile is its cooking method. Steaming, frying, and baking all produce wildly different results in terms of fat and calorie content.

Steaming: The Healthier Path

Steamed dim sum is almost always the healthier option. Cooking with steam adds no extra fat or calories, preserving the natural flavors and nutrients of the ingredients.

Har Gow (Shrimp Dumplings): These translucent, delicate dumplings are typically made with shrimp, bamboo shoots, and a thin wrapper, offering a lean source of protein with minimal fat.
Steamed Vegetable Buns: Often filled with mushrooms, bok choy, and tofu, these are rich in fiber and low in saturated fat.
Steamed Rice Rolls (Cheong Fun): When filled with shrimp or vegetables and served with a light sauce, they can be a relatively low-calorie choice.

Frying: The Indulgent Side

Fried or pan-fried dim sum dishes are notoriously high in calories and fat due to the oil used in cooking. They are delicious but should be enjoyed in moderation.

Deep-Fried Taro Dumplings: A single one can contain over 150 calories, significantly higher than a steamed shrimp dumpling.
Spring Rolls and Fried Wontons: These are deep-fried until crispy, soaking up large amounts of oil and significantly increasing their caloric and fat content.
Pan-Fried Turnip Cake: While savory and delicious, the pan-frying process adds considerable oil and fat.

Comparing Common Dim Sum Dishes

The following table illustrates how different choices can impact the overall healthiness of your meal. All values are approximate and can vary based on preparation.


Feature	Steamed Har Gow	Fried Taro Dumpling	Steamed Vegetable Bun	Pan-Fried Turnip Cake
Cooking Method	Steamed	Deep-Fried	Steamed	Pan-Fried
Calories (per piece)	~40–50	>150	~100–120	High
Fat Content	Low	High	Low	High
Sodium Content	Moderate	Moderate to High	Low to Moderate	High
Key Ingredients	Shrimp, bamboo shoots	Taro, minced meat, lard	Vegetables, tofu	Rice flour, turnips, sausage
Health Impact	Lean protein, low fat	Energy-dense, high fat	High fiber, low fat	High fat, high sodium

The Problem with High Sodium and Hidden Fats

Even seemingly healthy dim sum can harbor hidden health concerns. The high use of sauces and fatty ingredients can quickly turn a light meal into a heavy one.

Sauces: Soy sauce, chili oil, and hoisin-based drizzles are common accompaniments that can dramatically increase sodium intake. A single tablespoon of soy sauce can contain nearly half of your recommended daily sodium limit.
Hidden Fats: Some steamed dishes, such as Siu Mai (pork and shrimp dumplings) or steamed spare ribs, use fattier cuts of meat for a richer flavor. Even chicken feet, often steamed, are first deep-fried and covered in a fatty sauce.

Strategies for a Healthier Dim Sum Experience

Enjoying a dim sum meal doesn't have to mean abandoning your health goals. By following a few simple strategies, you can indulge mindfully.

1. Be Mindful of Portions

Dim sum is meant to be shared. Instead of ordering many dishes per person, share everything with your dining companions. This allows you to taste a wider variety without overindulging in any single item.

2. Prioritize Steamed Options

Fill your table with a larger proportion of steamed dishes. For every indulgent fried item, order two or three steamed or vegetable-based alternatives. This balances your meal and ensures you get more nutrients.

3. Go Easy on the Sauces

Instead of dousing your food in high-sodium sauces, use them sparingly. A little vinegar or fresh chili can provide a flavorful kick without the excessive sodium. Consider asking for sauces on the side to control how much you use.

4. Order More Vegetables

Include a serving of boiled or steamed vegetables, such as Chinese broccoli with oyster sauce, for added fiber and nutrients. A side of vegetables helps fill you up and balances the heavier, carb-dense dishes.

5. Sip Tea Throughout the Meal

Drinking plenty of Chinese tea, such as jasmine or oolong, throughout your meal can aid digestion and help you feel full, slowing down your eating pace.

Conclusion: Conscious Choices Make the Difference

In conclusion, the answer to is dim sum unhealthy? is a nuanced one. Dim sum, by its very nature, offers a spectrum of choices, from lean, steamed vegetable dumplings to decadent, deep-fried taro puffs. By understanding the impact of cooking methods, being mindful of hidden fats and sodium, and implementing simple strategies like portion control and conscious menu selection, you can transform your dim sum experience into a balanced and enjoyable one. Like any cuisine, moderation and informed decisions are the keys to a healthy relationship with this delightful culinary tradition.

For additional nutritional information and guidelines on traditional Chinese foods, including dim sum, consider consulting authoritative sources like Hong Kong's Centre for Food Safety for comprehensive reports on nutrient values. Centre for Food Safety

Frequently Asked Questions

Steamed dishes are generally the healthiest. Good choices include har gow (shrimp dumplings), steamed vegetable buns, and steamed rice rolls (cheong fun) with shrimp or vegetables. These options are typically low in fat and calories.

You should limit fried and fatty items like deep-fried taro dumplings, pan-fried turnip cake, and rich, meat-heavy options such as barbecue pork buns (Char Siu Bao) and sticky rice in lotus leaf (Lo Mai Gai).

To reduce sodium, use less soy sauce and other dipping sauces. You can ask for sauces on the side or use a lighter alternative like vinegar. Be mindful that some dishes themselves, like black bean spare ribs, are cooked with high-sodium ingredients.

Not always. While vegetable-based dim sum often contains more fiber, some vegetarian options, like pan-fried turnip cake or certain buns, can be high in fat and sodium. Always check the cooking method.

Drinking Chinese tea, such as jasmine, oolong, or pu-erh, is a tradition that can aid digestion and help manage your appetite throughout the meal. It’s a calorie-free way to stay hydrated and slow your eating pace.

Since dim sum is served in small plates, it’s easy to lose track. To avoid overeating, share dishes with your group, order in smaller batches, and make a conscious effort to eat slowly and savor each bite.

Many dim sum desserts, such as egg tarts and sesame balls, are high in sugar and fat. Options like mango pudding made with real fruit can be a slightly healthier choice, but most desserts should be eaten sparingly.