Understanding How Many Calories Are in Steamed Dim Sum

December 26, 2025 •

3 min read

A single steamed shrimp dumpling (har gow) can contain as few as 40-50 calories, making it a relatively light option. However, the calorie count varies significantly based on ingredients and size, so understanding how many calories are in steamed dim sum requires a closer look at the specific types.

Quick Summary

The calorie count for steamed dim sum varies greatly depending on the filling, wrapper, and size. Typical shrimp and vegetable dumplings are lower in calories than those with heavier meat fillings like pork, but steaming is always a healthier method than frying.

Key Points

Variable Calories: The calorie count for steamed dim sum is not uniform and depends on the specific item and its filling.
Fillings Matter: Fillings with lean protein like shrimp or vegetables lead to lower calorie counts than those with fatty pork or other high-carb ingredients.
Steaming is Healthier: Steamed dim sum is generally lower in fat and calories compared to fried alternatives.
Sauces Add Up: Be mindful of added sauces, which can contribute extra calories and sodium.
Portion Control is Key: An entire dim sum meal can easily become high in calories if not consumed in moderation, so managing your portions is essential.
Har Gow is Light: Steamed shrimp dumplings (har gow) are typically one of the lightest options available, often containing around 40-50 calories per piece.
Char Siu Bao is Heavier: BBQ pork buns (char siu bao) are among the higher-calorie steamed items due to their filling and dough.

Demystifying Dim Sum: Calorie Counts Beyond the Steam

While steaming is a low-fat cooking method, not all steamed dim sum are created equal when it comes to calories. The core of the issue lies in the diverse fillings and the occasional hidden cooking steps involved. For example, a delicate shrimp dumpling (har gow) will have a significantly different nutritional profile than a hearty, pork-filled bun (char siu bao), even if both are steamed. Understanding the subtle differences can help you navigate the dim sum cart and build a more balanced meal.

The Calorie Impact of Different Fillings

Different fillings contribute to varying calorie densities. Lean seafood and vegetables are generally the lightest options. Pork fillings, especially fattier cuts, are a major source of calories and saturated fat. The use of starchy ingredients like glutinous rice also increases the caloric load. Sauces, while a flavorful addition, can also add significant calories and sodium. For instance, chicken feet, while steamed, are often deep-fried first before braising, adding to their overall calorie and fat content.

Common Steamed Dim Sum and Their Approximate Calories

Here is a list of some popular steamed dim sum items and their typical calorie ranges (per piece), based on averages from various nutritional databases:

Har Gow (Shrimp Dumpling): 40-50 calories
Sui Mai (Pork and Shrimp Dumpling): 50-70 calories
Char Siu Bao (BBQ Pork Bun): 100-200 calories (depending on size and filling density)
Zhen Ju Gai (Glutinous Rice Wrapped in Lotus Leaf): 300-500+ calories (high in carbs and fatty meats)
Vegetable Dumplings: 45-60 calories
Xiao Long Bao (Soup Dumplings): 50-70 calories (includes fatty pork and broth)

Comparison of Common Dim Sum Items


Dim Sum Item	Serving Size	Approx. Calories	Primary Calorie Source
Har Gow	1 piece (~45g)	45	Lean shrimp, rice wrapper
Sui Mai	1 piece (~35g)	65	Pork, shrimp, wheat wrapper
Char Siu Bao	1 piece (~50g)	120	Fatty pork, refined flour bun
Vegetable Dumpling	1 piece (~40g)	50	Vegetables, rice wrapper
Zhen Ju Gai	1 piece (~200g)	450	Glutinous rice, fatty meat, sauces
Cheung Fun (Rice Noodle Roll)	1 roll (~80g)	150	Rice noodles, meat/shrimp, oil, sauce

Mindful Eating at Your Next Dim Sum Meal

To enjoy dim sum while being mindful of calorie intake, focus on selecting a variety of lighter, steamed options. Prioritize dumplings filled with lean proteins like shrimp or vegetables. Instead of opting for heavy, carb-dense dishes like sticky rice, choose lighter rice noodle rolls, but be wary of the sauces. Portion control is also key. Given that a typical serving can include multiple dumplings, your total calorie count can increase quickly. Sharing dishes and sticking to a few selections can help manage intake. Furthermore, balancing your dim sum with a simple steamed vegetable dish can add fiber and nutrients without a significant calorie boost.

The Bottom Line: Steaming vs. Frying

It's important to remember that while the calorie counts for steamed dim sum can vary, they are almost always a lower-calorie alternative to their fried counterparts. A single fried taro puff can easily exceed 150 calories, for example, far more than most steamed dumplings. Choosing steamed dishes helps avoid the high levels of fat and oil used in deep-frying, which are a major source of excess calories. For those watching their weight, prioritizing steamed dishes is a smart strategy.

For more detailed nutritional information on Chinese steamed dumplings, you can consult reputable sources like the article on Lose It! or databases like CalorieKing.

Conclusion

In summary, there is no single answer to the question, "how many calories are in steamed dim sum?" The calorie count is highly dependent on the specific item's ingredients, size, and the preparation techniques used. While steamed dim sum is generally a healthier choice than fried options, items with fatty fillings or heavy sauces will be more caloric. A typical shrimp dumpling (har gow) might only be 40-50 calories, while a large pork bun (char siu bao) could be well over 100. By choosing lighter fillings, controlling your portion sizes, and being mindful of sauces, you can enjoy a delicious dim sum meal without overdoing it on calories.

Frequently Asked Questions

Steamed dim sum can be a healthier option compared to their fried counterparts. However, their healthiness depends on the fillings; options with lean protein like shrimp or vegetables are better choices than those with high-fat pork.

A single steamed shrimp dumpling, or har gow, typically contains around 40-50 calories, making it one of the lower-calorie options on a dim sum menu.

A single steamed sui mai, which contains both pork and shrimp, usually has between 50 and 70 calories per piece.

Yes, steamed BBQ pork buns (char siu bao) tend to be higher in calories than dumplings. They can range from 100 to 200 calories or more per bun, depending on its size and the richness of the filling.

Yes, steamed vegetable dumplings are generally a low-calorie choice, with an average of 45-60 calories per dumpling. They are a great option for balancing a dim sum meal with lighter fare.

Yes, sauces can add a surprising amount of calories, fat, and sodium. Be mindful of how much sauce you use with your dim sum, as it can significantly increase the overall caloric intake of your meal.

One of the highest-calorie steamed items is often Zhen Ju Gai (glutinous rice wrapped in lotus leaf). Due to its dense, starchy rice and fatty meat filling, a single wrap can contain over 400-500 calories or more.