Unpacking the Nutritional Facts: How much protein is in 1 pork gyoza?

November 10, 2025 •

4 min read

Gyoza is a globally popular appetizer, but when it comes to a single serving, the nutritional details are often unclear. The exact amount for how much protein is in 1 pork gyoza can vary significantly based on its size, brand, and ingredients.

Quick Summary

A single pork gyoza typically contains between 1 and 3 grams of protein, a figure heavily influenced by its size and brand. The amount of pork versus vegetables in the filling and the cooking method also determine the final protein value.

Key Points

Protein Varies by Brand: A single pork gyoza's protein content differs widely across brands, with typical ranges of 1-3 grams depending on the product.
Size Matters: Larger, 'jumbo' gyoza generally contain more protein per piece than smaller, standard versions.
Filling Composition is Key: The ratio of ground pork to vegetables like cabbage directly impacts the protein density of the gyoza.
Homemade Offers Control: Making gyoza from scratch allows you to control the exact protein content by adjusting the amount and type of meat used.
Cooking Method Affects Overall Health: Steaming or boiling are lower-fat cooking methods compared to pan-frying, which adds extra fat but not more protein.
Pairing Maximizes Protein: Serve gyoza with other high-protein foods like tofu, edamame, or lean meats to create a more balanced and protein-rich meal.
Be Mindful of Sodium: Dipping sauces and store-bought gyoza can be high in sodium, so moderating sauce intake or making low-sodium alternatives is wise.

Gyoza, the crescent-shaped Japanese dumplings, have gained immense popularity worldwide. Whether pan-fried for a crispy bottom, steamed, or boiled, they are a delicious and versatile dish. However, pinpointing the precise nutritional value of a single gyoza, especially the protein content, is not straightforward. Unlike a standard steak or chicken breast, a gyoza's composition can differ dramatically, even among pork variations. The protein found in a single pork gyoza is not a fixed number and is influenced by several key factors.

What Affects a Gyoza's Protein Content?

The amount of protein in a single pork gyoza is not consistent and can vary significantly from one product to another. Several factors contribute to this nutritional variability, from the manufacturer's recipe to the cooking process.

Brand and Size Variability

Commercially prepared gyoza show the most significant variation in nutritional values. Different brands use different recipes, sizes, and filling ratios. For example, some 'jumbo' pork gyoza might offer around 9g of protein per 5 pieces, translating to 1.8g per dumpling. In contrast, a smaller gyoza from another brand might contain only 1.3g of protein per piece. Restaurants and food vendors also have their own recipes, further expanding the range of protein content per dumpling. For those concerned with macronutrient intake, homemade gyoza offers the most control over the exact ingredients and portion sizes, ensuring you know exactly what you are consuming.

Filling Composition

While pork is the primary protein source in pork gyoza, it is typically mixed with various vegetables, such as cabbage, onions, and garlic. The ratio of pork to vegetables is a crucial factor. Recipes that use more ground pork in the filling will naturally have a higher protein content per gyoza than those with more vegetables or fillers. Some vegetable-only gyoza, which use ingredients like mushrooms and cabbage, have substantially lower protein counts per piece. For those making gyoza at home, increasing the amount of pork or adding another lean protein source can boost the overall protein content of each dumpling.

Wrapper vs. Filling

The gyoza wrapper, usually made from wheat flour, is primarily a source of carbohydrates, not protein. This means the ratio of filling to wrapper also plays a large role in the protein density. A gyoza with a thicker wrapper and less filling will have a lower protein-to-carb ratio compared to one with a thin wrapper and a generous, meaty filling. When selecting or making gyoza, consider that a higher filling-to-wrapper ratio will contribute to a more protein-dense product.

Cooking Method

The cooking method largely affects the fat and calorie content rather than the protein. Pan-frying in oil adds fat, increasing the total calories but not the amount of protein in the filling. Steaming or boiling are healthier cooking methods that don’t require added oil and are better for those monitoring fat intake. While a higher-fat cooking method might make the total nutritional breakdown look different, it does not alter the core protein from the pork filling.

Comparison of Gyoza Types: Protein Snapshot

The table below provides an approximate comparison of the protein content across various gyoza types, based on available product and recipe data. Note that these are averages and can vary.


Gyoza Type	Example Source	Protein per Piece (approx.)	Notes
Jumbo Frozen Pork Gyoza	Gourmet Family	~1.8g	Based on 9g protein per 5 pieces.
Standard Frozen Pork Gyoza	Shirakiku	~1.3g	Based on 9g protein per 7 pieces.
Restaurant Pork Dumpling	P.F. Chang's	~3.2g	Based on 19g protein per 6 pieces.
Homemade Pork & Cabbage	Recipe Based	~1.8g	Varies with recipe and ingredients.
Frozen Vegetable Gyoza	Ajinomoto	~0.7g	Based on 5.1g protein per 100g.

Building a High-Protein Meal with Gyoza

If you want to enjoy gyoza while maximizing your protein intake, consider these strategies:

Pair with High-Protein Sides: Serve your gyoza with complementary, high-protein foods like steamed edamame, a side of grilled tofu, or a lean chicken salad.
Add Protein to the Broth: If you opt for boiled gyoza, cook them in a protein-rich bone broth or add lean meat or tofu to the broth to increase its nutritional density.
Choose Leaner Fillings for Homemade: When making gyoza from scratch, use extra-lean ground pork or mix it with crumbled tofu or minced shrimp to boost the protein and reduce the fat content.
Select Steamed over Fried: To keep the overall meal leaner, choose to steam or boil your gyoza instead of pan-frying. This reduces the added fats without affecting the protein.
Check Labels for Higher Meat Content: When buying frozen gyoza, compare the ingredients list. Opt for brands where pork is listed higher, indicating a greater proportion of meat in the filling.

Beyond Protein: The Broader Nutritional Picture

While focusing on protein is important, it's also essential to consider other nutritional aspects of gyoza. The wheat flour wrapper contributes carbohydrates, and the total fat content depends on the pork used and the cooking method. A significant concern with many commercially prepared gyoza and dipping sauces is the high sodium content, which can exceed daily recommendations. Be mindful of how much soy sauce you use. For a healthier option, consider making your own low-sodium sauce with rice vinegar and a dash of sesame oil. For more detailed information on making informed choices, consult reputable resources like Healthy Food Guide on choosing frozen dumplings.

Conclusion: The Final Verdict

In short, there is no single answer to how much protein is in 1 pork gyoza. The amount is variable, typically ranging from 1 to 3 grams, and is highly dependent on factors like brand, size, and the balance of ingredients in the filling. While gyoza can be part of a balanced diet, it is not a significantly high-protein source on its own. For those seeking to boost their protein intake, controlling the filling ingredients in homemade versions or pairing gyoza with other protein-rich foods is the best strategy. By being mindful of these variables, you can enjoy this delicious treat while staying on top of your nutritional goals.

Frequently Asked Questions

Pork gyozas provide a modest amount of protein, but they are not a significantly high-protein food. The protein content is relatively low on a per-piece basis compared to other protein sources like chicken breast or fish. To make them a more substantial source of protein, they should be served as part of a larger meal with other protein-rich foods.

To increase the protein in homemade gyoza, use a higher proportion of lean ground pork in your filling. You can also mix in other high-protein ingredients like crumbled firm tofu, finely minced chicken, or shrimp. Opt for thinner wrappers to increase the filling-to-wrapper ratio.

Pork gyoza will have a significantly higher protein content per dumpling than vegetable-only gyoza, as pork is a much denser protein source. Vegetable gyoza typically rely on vegetables and sometimes tofu for protein, which is less concentrated than meat.

Since a single gyoza provides only 1-3 grams of protein, you would need to eat a sizable portion to meet a significant protein goal. A typical serving of 6-7 gyoza may provide 9-19 grams of protein, depending on the brand and size. Consider pairing them with other protein sources for a more complete meal.

No, the cooking method (pan-frying, steaming, or boiling) does not alter the amount of protein that is already in the filling. It primarily affects the fat and calorie content. Pan-frying adds extra fat from the oil, while steaming is a lower-fat option.

The gyoza wrapper, made from wheat flour, does contribute a small amount of protein, but it is primarily a source of carbohydrates. The vast majority of the protein in a pork gyoza comes from the meat and other protein-rich ingredients in the filling.

The most accurate way to determine the protein content of store-bought gyoza is to check the nutritional label on the packaging. The label will provide a breakdown of protein, carbohydrates, and fats per serving, which you can then divide by the number of gyoza in that serving.