Is itsu vegetable gyoza healthy? A detailed nutritional breakdown

November 10, 2025 •

3 min read

With a wide variety of plant-based ingredients like cabbage, tofu, and carrot, Itsu's vegetable gyoza are often promoted as a nutritious snack. But is itsu vegetable gyoza healthy? We'll provide a comprehensive look at their nutritional profile to help you decide how they fit into your diet.

Quick Summary

An in-depth look at Itsu's vegetable gyoza, examining their nutritional content and overall health implications. We review ingredients, compare varieties, and offer tips for healthier preparation and serving.

Key Points

Moderate Calories: At 187 kcal per 8 gyoza serving, they are a relatively low-calorie snack or side dish.
Good Source of Plant Protein: With 10g of protein per serving from tofu and soya mince, they are satisfying and vegan-friendly.
Watch the Sodium: The salt content can be high, especially in the restaurant version; moderate your intake, particularly when adding dipping sauces.
Steaming is Best: To keep the fat and calories low, steaming is the recommended cooking method over pan-frying.
Perfect for Pairing: Gyoza are best enjoyed as part of a larger meal, complemented by fresh vegetables, a salad, or a low-sodium broth.
Low in Saturated Fat: The grocery pack has minimal saturated fat, making them a healthier indulgence than many fried foods.

Nutritional Breakdown of Itsu Vegetable Gyoza

To determine the healthiness of Itsu's vegetable gyoza, it's essential to analyze their core nutritional components. Itsu offers a few different versions of their vegetable gyoza, including the frozen 'Vegetable Fusion' for grocery purchase and chilled options like the 'Vegetable Festival' or 'hot side vegetable gyoza' available in their restaurants or snack pots. While the exact values can vary, here's a detailed breakdown based on the widely available frozen grocery pack:

Vegetable Fusion Gyoza (Frozen Grocery Pack)

A standard serving of 8 gyoza (approximately 108g) provides:

Energy: 187 kcal
Protein: 10g
Carbohydrates: 27g (of which 4.1g are sugars)
Fat: 3.8g (of which 0.5g are saturated)
Fibre: 2.8g
Salt: 1.2g

Comparing Itsu's Vegetable Gyoza Varieties

The nutritional content can differ slightly between the different products. For instance, the 'hot side vegetable gyoza' served in-store may have a higher salt content than the frozen grocery version. The 'Vegetable Festival' gyoza, often sold as a chilled product, has a lower calorie and fat count per 100g.


Nutritional Aspect	Vegetable Fusion (Grocery) per 100g	Hot Side Gyoza (Restaurant) per 100g
Energy	173 kcal	234 kcal
Fat	3.5g	4.1g
Saturated Fat	0.5g	0.6g
Carbohydrates	25g	39.5g
Sugars	3.8g	5.1g
Protein	9.4g	7.7g
Fibre	2.6g	4.4g
Salt	1.1g	2.42g

The 'Healthy' Verdict: A Closer Look at Ingredients and Preparation

Overall, Itsu vegetable gyoza can be considered a relatively healthy snack or side dish, especially when prepared mindfully.

Ingredients: The Good Stuff

Vegetable-Packed: The gyoza filling is predominantly a blend of vegetables like cabbage, carrots, leeks, and onions, providing vitamins and fiber.
Plant-Based Protein: They contain tofu and high-protein soya mince, making them a good vegan source of protein.
Low Saturated Fat: With only 0.5g of saturated fat per serving in the grocery pack, they are a better choice than many other convenience snacks.

Nutritional Considerations

Sodium Content: The salt content can be high, particularly in the restaurant version. For example, the restaurant version has 2.42g of salt per serving, which is a significant portion of the recommended daily intake. This is important to consider, especially if adding a salty dipping sauce.
Refined Carbohydrates: The gyoza wrappers are made from wheat flour, which is a refined carbohydrate. While not inherently bad, pairing them with wholegrain options can boost the fiber content of your meal.
Cooking Method: How you cook them significantly impacts their healthiness. Steaming is the healthiest option, as it locks in nutrients and doesn't add extra fat. Pan-frying adds oil, increasing the overall fat content.

How to Make Itsu Vegetable Gyoza Healthier

To maximize the health benefits and minimize potential drawbacks, consider the following:

Steaming over Frying: Opt for steaming your gyoza to avoid adding extra oil and calories. If you prefer the pan-fried texture, use a minimal amount of healthy oil like sesame oil.
Balance Your Meal: Don't rely on the gyoza alone for a complete meal. Pair them with a diverse range of fresh vegetables, a vibrant salad, or a protein source like edamame. This increases the meal's nutrient density and fiber content.
Mind Your Dipping Sauce: Many store-bought dipping sauces are high in sugar and salt. Consider making a simple, healthier sauce with low-sodium soy sauce, rice wine vinegar, and fresh ginger.
Add to Broth: Adding gyoza to a miso or vegetable broth is a fantastic way to create a nutritious and filling meal. This also helps reduce the impact of the sodium from the gyoza themselves.

Itsu Vegetable Gyoza vs. Other Snacks

When compared to many deep-fried or processed snacks, Itsu's vegetable gyoza are a much healthier alternative. Their filling is made from real vegetables and a source of protein, offering more nutritional value. They are low in saturated fat and can be prepared healthily by steaming. However, they may not be as high in fiber as a simple side salad, nor as filling as a complete meal unless bulked out with other components.

Conclusion: The Bottom Line

Itsu vegetable gyoza are a reasonably healthy convenience food, thanks to their vegetable-heavy, plant-based filling and low saturated fat content. However, their overall healthiness depends heavily on preparation and context. To get the most nutritional benefit, opt for steaming over frying, pair them with a fresh salad or broth, and be mindful of your dipping sauce's salt and sugar content. Enjoyed in moderation and as part of a balanced meal, they are a delicious and satisfying addition to a healthy diet.

Frequently Asked Questions

Yes, Itsu's Vegetable Fusion Gyoza are 100% vegan, made with vegetables, tofu, and soya mince, and are suitable for those on a vegan diet.

A standard 8 gyoza serving of the frozen Vegetable Fusion variety contains 187 calories.

Steaming is the healthier cooking method as it doesn't require extra oil and locks in the nutrients. Pan-frying will add extra fat and calories.

The wrappers are typically made from refined wheat flour. While not unhealthy in moderation, they provide less nutritional value than whole grains. Consider pairing with other fibrous foods to balance your meal.

While delicious, gyoza are not nutritionally complete as a main meal on their own. For a filling and balanced dish, serve them with extra vegetables, noodles, or a nutrient-rich broth.

To reduce salt, use a homemade dipping sauce with low-sodium soy sauce or rice wine vinegar instead of relying on high-sodium pre-packaged sauces. Be mindful of the salt content in broths as well.

Itsu gyoza are generally a healthy option due to their plant-based, low-saturated-fat filling. However, always check the specific nutritional information, especially sodium and fat content, on other brands for a direct comparison.