Nutrition Diet: How many calories are in 6 chicken soup dumplings?

November 10, 2025 •

4 min read

According to nutritional data from popular frozen food brands, a standard serving of 6 chicken soup dumplings contains an average of 240-250 calories. However, the exact calorie count can vary depending on the brand, serving size, and specific preparation, which are key factors to consider for your overall nutrition diet goals.

Quick Summary

A serving of six chicken soup dumplings typically contains 240-250 calories, with variations based on brand and ingredients. This information is crucial for fitting them into a balanced diet, considering factors like cooking methods and sodium content. Proper pairing with low-calorie sides enhances the nutritional profile.

Key Points

Calorie Range: A standard serving of 6 chicken soup dumplings contains around 240-250 calories, but this can vary by brand and preparation.
Macronutrient Balance: A typical serving provides a balance of carbohydrates, protein, and fat, with nearly half of the calories often coming from the wrapper's carbs.
High Sodium Content: Many frozen and pre-made versions have a high sodium count (often over 600mg per serving), requiring careful monitoring.
Steaming is Healthier: Steaming dumplings is the lowest-calorie cooking method, while frying adds significant amounts of fat and calories.
Mindful Sauce Use: High-calorie and high-sodium sauces like chili oil should be used sparingly; a light vinegar and ginger sauce is a better option.
Balance the Meal: Serve soup dumplings with steamed vegetables like bok choy or a side salad to add fiber and nutrients, creating a more complete and satisfying meal.

Understanding the Calorie Count of Chicken Soup Dumplings

The beloved chicken soup dumpling, or Xiao Long Bao, is a popular item on many restaurant menus and in frozen food aisles. While the promise of a savory, broth-filled delight is tempting, many people on a nutrition diet are curious about its caloric impact. The short answer is that the calorie count for 6 chicken soup dumplings is typically between 240 and 250, but a deeper dive into the specific nutritional facts reveals important information for mindful eating. Factors such as the brand, portion size, and added ingredients all play a significant role.

Detailed Breakdown: What’s in Your Dumplings?

For a popular option like Trader Joe's Steamed Chicken Soup Dumplings, a serving of 6 pieces provides around 250 calories. Looking closer at the macronutrients offers a more complete picture of what you're consuming:

Carbohydrates: These dumplings are relatively high in carbs, accounting for nearly half of the total calories (48%). The carbs primarily come from the dumpling wrapper, which is made from wheat flour.
Protein: With a solid 16 grams of protein in a 6-dumpling serving, these can contribute to a feeling of fullness and muscle maintenance. The protein content comes from the chicken filling.
Fats: Fats, particularly saturated fats, are also a component to monitor. Some versions have moderate fat content, derived from the chicken and any added oils in the filling or wrapper.
Sodium: Sodium levels can be surprisingly high, especially in pre-packaged, frozen varieties. For example, some brands contain over 600mg of sodium per serving, which is a considerable percentage of the recommended daily intake.

How Preparation Affects Calories

The way you prepare and serve your dumplings directly impacts the final calorie and nutritional values. For instance, steamed dumplings are the lowest-calorie option, as they are cooked with hot steam and water. Frying, however, introduces additional oil and fat, significantly increasing the calorie count.

Similarly, the sauce you use is important. The standard dipping sauce, often a mix of soy sauce, vinegar, and ginger, adds minimal calories but can drastically increase the sodium. High-calorie sauces like chili oil or rich peanut sauce can add hundreds of calories very quickly, so moderation is key.

A Comparison of Dumpling Varieties

To put the chicken soup dumpling's nutritional value into perspective, here is a comparison with other popular dumpling types. Values are based on a 6-piece serving where available, or an estimation based on standard nutritional data.


Dumpling Type	Approx. Calories (6 pcs)	Key Macronutrient Note	Sodium (per 6 pcs)	Health Consideration
Chicken Soup Dumpling	240-250	Balanced carbs, protein, and fat.	~600mg+	Often high in sodium, steamed is best.
Pork Soup Dumpling	240-270	Often slightly higher in fat than chicken versions.	~400-600mg	Can be higher in saturated fat depending on the cut of pork used.
Pork & Ginger Soup Dumpling	~280	Specific ingredients can slightly change caloric value.	~560mg	Flavored varieties may have different nutritional profiles.
Vegetable Dumpling	~200	Usually lower in fat and higher in fiber, but can vary.	Varies by preparation	Steamed vegetable dumplings are a low-calorie, nutrient-dense choice.

Making Soup Dumplings a Healthier Meal

To incorporate chicken soup dumplings into a balanced and healthy diet, consider these strategies:

Practice Portion Control: Recognize that 6 dumplings represent a single serving. Rather than eating the entire box in one sitting, plan your meal with a designated portion.
Pair with Vegetables: Complement your dumplings with a generous side of steamed or stir-fried vegetables like bok choy or broccoli. This adds fiber and nutrients without a lot of extra calories, turning a snack into a more balanced meal.
Make Your Own: For maximum control over ingredients, try making your dumplings at home. This allows you to use leaner ground chicken, whole-wheat wrappers for more fiber, and less sodium in the filling.
Go Easy on the Sauces: Instead of drowning your dumplings in high-sodium soy sauce or calorie-dense chili oil, use a ginger and vinegar dipping sauce sparingly. You can also experiment with a light, flavorful broth to serve with them.
Balance Your Macros: Be mindful of the high carbohydrate content from the wrapper. Balance your meal by ensuring you have enough protein and fiber from other sources to keep you full and satisfied.

Conclusion

For those managing their weight or simply aiming for a balanced diet, understanding the caloric content of favorite foods is key. A serving of 6 chicken soup dumplings provides a moderate amount of calories, along with a good source of protein. However, awareness of the sodium and carbohydrate levels is important. By practicing portion control, choosing mindful preparation methods like steaming, and pairing with nutrient-dense sides like vegetables, you can continue to enjoy chicken soup dumplings as a delicious and satisfying part of a healthy eating plan. Remember that homemade versions offer the greatest control over ingredients and nutrition, making them an excellent option for long-term health goals. For more healthy Chinese food options, check out ThinWorks.com.

Frequently Asked Questions

A serving of 6 chicken soup dumplings from Trader Joe's contains 250 calories. It also provides 16 grams of protein, 7 grams of fat, and 29 grams of carbohydrates.

Chicken soup dumplings can be part of a healthy diet, especially when steamed and eaten in moderation. However, they can be high in sodium and carbohydrates, so it's best to pair them with vegetables to create a more balanced meal.

Steaming is the lowest-calorie cooking method for soup dumplings. Frying them adds a significant amount of oil and fat, which substantially increases the calorie count.

The calorie difference can be minimal, but pork soup dumplings are sometimes slightly higher in calories and fat than chicken versions, depending on the cut of meat and the recipe. Always check the specific brand's nutrition label.

Yes, you can eat soup dumplings on a weight loss diet by practicing portion control. Stick to a single serving (like 6 dumplings) and serve them with plenty of steamed vegetables to increase satiety without excessive calories.

To make a meal more filling and nutritious, serve soup dumplings with side dishes like steamed bok choy, a light cucumber salad with rice vinegar, or stir-fried vegetables.

To reduce sodium intake, limit the amount of dipping sauce you use. Instead of using a high-sodium soy sauce, consider a simple vinegar and ginger mix. You can also look for lower-sodium versions or make your own dumplings.

A serving of 6-8 dumplings can be a satisfying part of a balanced meal. To make it more substantial without adding many calories, complement it with a generous portion of vegetables or a clear, broth-based soup.