Understanding Your Meal: How Many Calories Are in 4 Xiaolong Bao?

November 10, 2025 •

4 min read

An average-sized, pork-filled xiao long bao can contain around 50 calories, but the exact total depends on the ingredients and size. With this variability, understanding precisely how many calories are in 4 xiaolong bao is crucial for anyone monitoring their intake or simply curious about their meal's nutritional content.

Quick Summary

The calorie count for a typical serving of four xiao long bao ranges from 150 to 280 calories, with the specific filling and preparation method being key factors. Pork varieties generally have higher fat content and calories, while chicken or vegetarian options are often leaner choices,.

Key Points

Varied Calorie Counts: The calories in four xiaolong bao range from about 150 to 280, with factors like filling and brand causing the variation.
Filling is a Major Factor: Pork-filled dumplings tend to have higher calories and fat compared to leaner chicken or vegetarian versions,.
Steaming is the Healthiest Method: Opt for steamed xiao long bao over fried versions to avoid added oil and excessive calories.
Be Mindful of Sodium: The sodium content in xiaolong bao can be high, particularly when considering dipping sauces, so portion control is important.
Balanced Macronutrients: Xiaolong bao offer a mix of carbohydrates from the wrapper and protein from the filling, but should be consumed as part of a larger, balanced meal.
Broth Adds to the Count: The rich, gelatinized broth inside the dumpling contributes fat and calories, particularly in pork varieties.

Deciphering the Calorie Count: Factors Affecting Your Xiao Long Bao

Xiao long bao, or soup dumplings, are a beloved culinary creation, but their nutritional profile is not one-size-fits-all. The number of calories in a serving of four can differ significantly depending on what's inside and how they are made. This guide breaks down the nutritional details, helping you make an informed choice while enjoying this popular dish.

The Influence of Fillings on Caloric Content

The most significant factor in determining the calorie count of xiao long bao is the filling. Traditionally made with pork, variations now include chicken, shrimp, and vegetarian options, each with a distinct nutritional signature. The fat content of the meat plays a pivotal role in the final calorie total.

Classic Pork: The classic pork xiao long bao, especially when made with a mix of fatty and lean ground meat to create the signature broth, tends to be higher in calories. For instance, some brands' pork soup dumplings contain around 200 calories for a four-piece serving,. The gelatinized broth, often derived from pork skin or bones, adds to the fat and calorie density,.
Pork and Shrimp: Varieties that combine pork and shrimp can be slightly lower in calories. Some nutrition data indicates that four pork and shrimp dumplings may have around 190 calories,. This reduction is due to the inclusion of leaner shrimp.
Chicken: For a lower-calorie, leaner alternative, chicken-filled xiao long bao are an excellent choice. Some chicken varieties are reported to contain approximately 150 calories per four pieces. Chicken provides a great source of protein with less fat than pork.
Vegetarian: Plant-based fillings, such as those with mushrooms and cabbage, offer a nutrient-dense alternative. These options typically contain fewer calories and offer more fiber, vitamins, and antioxidants.

The Importance of Preparation

The method of cooking xiao long bao also plays a crucial role in its nutritional outcome. The standard preparation method is steaming, which is the healthier option. Frying or pan-frying, while delicious, adds extra oil and significantly increases the calorie and fat content. Always opt for steamed dumplings if you are mindful of your calorie and fat intake.

Comparing Dumpling Calories: XLB vs. Other Varieties

To put the nutritional information into perspective, here is a comparison table of various dumplings. Note that values can vary based on size, ingredients, and preparation.


Dumpling Type (4 pieces)	Calories (Approx.)	Key Macronutrients	Nutritional Considerations
Pork Xiao Long Bao	190-200,	Carbs, Fat, Protein	Higher fat due to pork and broth jelly
Pork & Shrimp Xiao Long Bao	180-190,	Carbs, Fat, Protein	Slightly leaner than pure pork due to shrimp
Chicken Xiao Long Bao	150	Protein, Carbs, Lower Fat	Leaner protein choice, lower saturated fat
Steamed Pork Dumplings	280	Carbs, Fat, Protein	Calories can vary widely; often larger than XLB
Steamed Shrimp Dumplings (Har Gow)	190	Carbs, Protein, Lower Fat	Generally lower in fat than pork fillings

Strategies for Mindful Enjoyment

For those looking to enjoy xiao long bao while maintaining a balanced diet, here are some tips:

Consider the Pairing: Pair your dumplings with a side of steamed or stir-fried vegetables to add fiber and nutrients, creating a more well-rounded meal.
Watch the Sauce: While the classic dipping sauce of black vinegar and ginger is flavorful, remember that soy sauce can contribute a significant amount of sodium. Use it sparingly or opt for a low-sodium version.
Listen to Your Body: Because they are so rich and flavorful, it's easy to eat too many. Focus on mindful eating, savoring each one, and stopping when you feel satisfied.
Make Them at Home: For ultimate control over ingredients, try making xiao long bao from scratch. This allows you to choose leaner meat, use a vegetable-based broth for the jelly, and reduce the sodium content.

Conclusion: A Balanced Approach to Xiao Long Bao

In summary, the question of how many calories are in 4 xiaolong bao has a varied answer, largely dependent on the filling and preparation. While pork varieties can be around 200 calories per four pieces, leaner options like chicken and shrimp offer a lighter alternative, with calorie counts dropping to as low as 150. Enjoyed in moderation and as part of a balanced meal, these delicate soup dumplings can be a delicious and satisfying component of a healthy diet, particularly when steamed rather than fried.

Mindful Choices for a Healthy Diet:

Choose Leaner Fillings: Opt for chicken, shrimp, or vegetable fillings to reduce fat and calories.
Prioritize Steaming: This cooking method avoids added fats, keeping your meal healthier.
Balance Your Plate: Serve your dumplings with a generous portion of fresh, steamed vegetables or a simple salad.
Control the Condiments: Be aware of the high sodium in dipping sauces like soy sauce and use them sparingly.
Moderation is Key: Savor the experience and practice portion control to avoid overindulging in the rich, savory flavors.

For more detailed nutritional information on specific varieties, you can consult databases like Eat This Much. Eat This Much is a useful resource for finding calorie and macronutrient breakdowns for a wide range of foods.

Frequently Asked Questions

A serving of four xiao long bao generally contains between 150 and 280 calories. The exact amount depends on the filling, with pork varieties often falling around 190-200 calories, while chicken or vegetarian options are typically lower,,,.

The primary nutritional difference lies in the fat content. Chicken is a leaner protein than pork, so chicken-filled xiao long bao typically have fewer calories and less fat than their pork counterparts,.

Yes, the flavorful broth, which comes from melted gelatinized stock (often pork-based), adds fat and calories to the dumpling. This is what gives the xiao long bao its signature richness,.

As part of a balanced diet and in moderation, steamed xiao long bao can be a nutritious meal component, providing protein and carbohydrates. For weight loss, opting for leaner fillings, controlling portion sizes, and being mindful of high sodium content is key,.

To make xiao long bao healthier, pair them with a large serving of fresh or steamed vegetables. You can also minimize the amount of high-sodium dipping sauces you use,.

The cooking method significantly impacts the final calorie count. Steaming is the healthiest preparation, as frying or pan-frying adds extra oil and increases the overall calorie and fat content.

Traditional xiao long bao consists of a wheat flour wrapper and a filling typically made from ground meat (usually pork), scallions, ginger, and a solidified stock or gelatin that melts into soup during steaming.