Understanding the Nutrition Diet: How many calories are in 12 chicken gyoza?

November 10, 2025 •

4 min read

Did you know the calorie count for 12 chicken gyoza can vary by hundreds of calories depending on the cooking method and specific brand? For those carefully tracking their intake, this makes knowing how many calories are in 12 chicken gyoza? a complex question that requires digging deeper into the specifics.

Quick Summary

The total calories for 12 chicken gyoza are not fixed and depend heavily on the brand, filling ingredients, and whether they are steamed or pan-fried, offering a wide range of possibilities for your diet plan.

Key Points

Significant Calorie Range: The calorie count for 12 chicken gyoza can range from approximately 360 kcal (steamed, low-calorie) to over 550 kcal (pan-fried).
Cooking Method is Crucial: Steaming is the lowest-calorie preparation method, while pan-frying and deep-frying add extra calories from oil.
Brand Variations Exist: Different commercial brands like Itsu and Ajinomoto have their own recipes, ingredients, and serving sizes, leading to varied calorie counts.
Dipping Sauce Adds Calories: Sugary or oil-based sauces can significantly increase the total calorie intake. Opt for simpler, lower-calorie sauces.
Homemade Offers Control: Making gyoza at home allows for better control over ingredients, enabling you to use leaner protein and more vegetables to reduce calories.
Balance the Meal: Pair gyoza with other low-calorie, nutrient-dense foods like salads or steamed vegetables to create a more balanced and satisfying meal.

What Are Chicken Gyoza?

Chicken gyoza are Japanese dumplings typically filled with ground chicken, cabbage, and seasonings, encased in a thin wrapper. They are a popular appetizer or side dish, known for their savory flavor and satisfying texture. The preparation method is a key factor in their final nutritional profile, as they can be steamed, pan-fried, or deep-fried. Understanding the standard composition of gyoza is the first step toward accurately assessing their calorie content.

The Calorie Breakdown for 12 Chicken Gyoza

Determining the precise calorie count for 12 chicken gyoza is challenging because there is no single universal value. Instead, the total caloric intake depends on several variables. Below is a detailed breakdown of the factors at play.

Impact of Preparation Method

This is perhaps the most significant factor affecting the calorie count. The simple choice between steaming and frying can make a world of difference.

Steamed Gyoza: Cooking gyoza by steaming requires no added oil. This method relies on the moisture to cook the dumpling, resulting in a significantly lower calorie count. For example, some brands of steamed chicken gyoza report as little as 30 calories per piece. This means 12 steamed gyoza could be around 360 calories, plus any dipping sauce.
Pan-Fried Gyoza: The traditional method often involves pan-frying the dumplings to create a crispy bottom. This process adds calories from the cooking oil. A small amount of oil is used, but it's enough to elevate the calorie count compared to steaming. A 2019 Reddit thread on Trader Joe’s pork gyoza revealed a higher calorie count for pan-fried versions. For pan-fried chicken gyoza, a total of 450-500 calories or more for 12 pieces is a reasonable estimate.
Deep-Fried Gyoza: While less common, some restaurants offer deep-fried gyoza. Submerging the gyoza in hot oil results in the highest calorie count of all preparation methods, as the wrappers absorb a significant amount of oil.

Brand and Recipe Variation

Different brands use unique recipes and ingredients, which directly affects the nutritional information. Some brands may use a leaner cut of chicken, while others include more fatty chicken skin or different proportions of vegetables and starches in the filling. The thickness of the gyoza wrapper also plays a role.

Itsu: A popular brand, Itsu, offers frozen chicken gyoza. Their nutrition information indicates that 12 dinner dumplings contain 372 calories, equating to 31 kcal per gyoza.
Ajinomoto: Another brand, Ajinomoto, lists its chicken gyoza dumplings at 260 calories for a 6-piece serving. This would put a 12-piece serving at approximately 520 calories.
Sum-m!: This brand offers a serving of 6 pieces of chicken gyoza for 220 calories, which would total 440 calories for 12 pieces.
Yo! Sushi: This restaurant chain's version of chicken gyoza has 39 kcal per piece, making 12 pieces around 468 calories.

The Calorie Impact of Dipping Sauce

The sauce served with gyoza is not a negligible part of the meal. A typical dipping sauce is a mix of soy sauce, vinegar, and sometimes sesame oil or sugar. While soy sauce is relatively low in calories, adding sugar or sesame oil will increase the calorie count. For example, a tablespoon of sesame oil adds over 120 calories. Always factor in the dipping sauce when counting calories.

Comparison Table: Calorie Breakdown by Method and Brand

To illustrate the calorie differences, here is a comparison table showcasing different scenarios for a 12-piece serving of chicken gyoza.


Scenario	Calories (Approximate)	Preparation Method	Notes
Itsu Frozen	372 kcal	Mixed (Steamed/Pan-fried)	Based on brand's specific nutrition data for 12 dumplings.
Homemade (Steamed)	350-400 kcal	Steamed	Assumes lean chicken and minimal oil. Lower end of the range.
Ajinomoto Frozen	520 kcal	Pan-Fried (estimated)	Based on 6-piece serving of 260 kcal.
Restaurant-Style	450-600 kcal	Pan-Fried/Deep-Fried	Includes added oil and fat from cooking. Varies significantly by restaurant.
Low-Calorie Recipe (TikTok)	~432 kcal	Pan-Fried (with spray)	Based on 36 kcal per dumpling from a low-calorie recipe.

How to Enjoy Gyoza as Part of a Healthy Diet

Even with the higher calorie variants, chicken gyoza can still be a part of a balanced diet. The key is mindful consumption and smart preparation.

Opt for Steaming: This is the best way to significantly cut down on calories without sacrificing flavor. Steaming preserves the delicate taste of the filling and keeps the wrapper soft.
Control Portion Sizes: If you are eating gyoza at a restaurant, consider splitting an appetizer portion with a friend or asking for a smaller number of dumplings to start. At home, be mindful of the serving size.
Make Your Own: Cooking your own gyoza from scratch gives you complete control over the ingredients. Use lean ground chicken or turkey, and add plenty of finely chopped vegetables like cabbage and carrots to increase the volume and fiber content. You can find excellent recipes online, such as this one from easyhealthyrecipes.com.
Mind the Sauce: Instead of a store-bought, high-sugar dipping sauce, create your own simple mix of low-sodium soy sauce, rice vinegar, and a touch of ginger. This will minimize hidden calories.
Balance Your Meal: Pair your gyoza with a large side salad or a bowl of miso soup. This will add volume, fiber, and nutrients to your meal, helping you feel full and satisfied without overdoing it on calories.

Conclusion

While a definitive answer to how many calories are in 12 chicken gyoza? doesn't exist, a realistic estimate for a pan-fried serving is often between 400 and 550 calories, excluding sauce. The exact figure is highly dependent on the brand and cooking method. For a lower-calorie option, choose steamed gyoza and be conservative with your dipping sauce. By paying attention to these details, you can make informed decisions and enjoy chicken gyoza as a delicious component of a balanced nutrition plan.

Optional Resource

For more information on tracking food intake and nutritional values for various foods, refer to a reliable database like MyNetDiary.

Frequently Asked Questions

Chicken gyoza can be part of a healthy diet, but its healthiness depends on the preparation method. Steamed versions are a better choice for calorie control than pan-fried or deep-fried ones.

To reduce calories, choose steaming over frying. At home, use lean ground chicken, incorporate more vegetables into the filling, and use a simple, low-calorie dipping sauce like soy sauce and rice vinegar instead of a sugary one.

The calorie difference can be substantial. A single steamed gyoza might have around 30-36 calories, while a pan-fried one could be 40-50 calories or more, depending on the amount of oil used.

Besides calories, chicken gyoza contains protein from the chicken filling, carbohydrates from the wrapper, and some fat. They also contain small amounts of fiber and various vitamins from the vegetables inside.

Dipping sauce can add significant extra calories, especially if it contains oil or sugar. A simple soy sauce and vinegar dip is lower in calories than a sauce with added sesame oil or a sweet chili base.

Generally, yes. Homemade gyoza allows you to control all the ingredients, ensuring you can use leaner meat and a healthier cooking method like steaming, which typically results in a lower calorie meal than many restaurant versions.

The most accurate information will be on the product's nutritional label. If you are at a restaurant, check their website or nutritional database, as many popular chains provide this information.