What Dumplings Are Healthy? Your Guide to Nutritious Choices

November 9, 2025 •

3 min read

A single, medium steamed dumpling with a meat filling contains approximately 42 calories. Understanding these factors will help determine which dumplings are healthy, assessing the impact of cooking methods, fillings, and ingredients on overall nutrition.

Quick Summary

This article discusses the health aspects of different dumplings, focusing on ingredients and cooking methods. It highlights healthier options like steamed vegetable or lean protein dumplings, and advises caution with fried varieties and high-sodium sauces. Practical tips are provided to make dumplings at home for maximum nutritional benefit.

Key Points

Choose the Cooking Method Wisely: Steaming and boiling are the healthiest methods, avoiding excess oil and calories found in fried options.
Prioritize Lean Fillings: Opt for fillings made with lean ground chicken, turkey, shrimp, or a mix of vegetables and tofu to increase protein and fiber while reducing saturated fat.
Beware of Sodium: Many dumplings, especially store-bought, are high in sodium. Be mindful of portion sizes and use low-sodium soy sauce or tamari for dipping.
Control the Wrapper: Thinner wrappers and whole-wheat versions are healthier choices, offering fewer carbohydrates and more fiber. Low-carb alternatives like daikon radish slices also exist.
Make Your Own Sauce: Prepare a light, homemade dipping sauce using low-sodium soy sauce, rice vinegar, ginger, and garlic to control sugar and sodium levels.

The Foundation of Healthy Dumplings

Dumpling healthiness varies based on preparation and content. A deep-fried pork dumpling differs significantly from a steamed vegetable version. The key to a healthier choice relies on cooking method, filling, and wrapper. Controlling these factors allows for enjoying these savory treats while maintaining health goals.

The Best Cooking Methods

The cooking method largely influences fat and calorie content.

Steaming: This is the healthiest method, using no added oil and preserving natural flavors and nutrients. Steamed dumplings are low in fat and calories; shrimp or vegetable varieties can have as little as 35-50 calories per piece.
Boiling: Boiling, a very healthy option, involves cooking dumplings in water or broth, effectively removing excess fat. This method works well for wontons or pierogis, and makes dumplings a nutritious soup addition.
Pan-Frying (Potstickers): Pan-frying is a moderate option if done with minimal oil. Use a small amount of neutral oil and a steam-fry method by adding water and covering the pan for healthier results. The crispy bottom is a guilty pleasure, but moderation is key.
Deep-Frying: This is the least healthy, increasing calorie and fat content. Deep-fried dumplings can have three times the calories of steamed ones. Reserve this for occasional indulgence.

Healthier Filling Choices

The filling allows for nutrient-rich additions. Traditional fillings can be high in saturated fat and sodium, but healthier alternatives are available.

Lean Proteins: Replace high-fat pork with chicken, turkey, or shrimp. These provide protein for muscle repair and satiety with less fat.

Vegetables: Incorporate chopped vegetables like cabbage, mushrooms, carrots, bok choy, and spinach. This adds fiber, vitamins, and minerals without excess calories. Tofu or shiitake mushrooms are excellent meatless, protein-rich options.

Herbs and Spices: Flavor the filling with ginger, garlic, cilantro, and green onions instead of excessive salt. Turmeric is a great addition for its anti-inflammatory properties. This approach adds flavor complexity while managing sodium levels.

The Impact of Wrappers and Sauces

Besides filling and cooking, the wrapper and dipping sauce influence the nutritional profile.

Wrappers: Standard wheat-flour wrappers add carbohydrates. Consider homemade whole-wheat wrappers for added fiber. For a lower-carb, gluten-free option, use thin slices of daikon radish, zucchini, or cabbage leaves instead of dough.

Sauces: Many store-bought sauces are high in sodium and sugar. A tablespoon of soy sauce can contain almost half of the recommended daily sodium intake. Make your own sauce with low-sodium soy sauce or tamari, rice wine vinegar, and fresh ginger and garlic.

Comparison of Common Dumpling Types


Dumpling Type	Common Filling	Typical Cooking Method	Health Rating	Notes
Steamed Veggie	Cabbage, Tofu, Mushrooms	Steamed	Highest	Low in fat and calories; high in fiber.
Steamed Shrimp	Shrimp, Chives, Pork	Steamed	High	Lean protein source; good for weight loss.
Steamed Pork	Ground Pork, Cabbage	Steamed	Moderate	Can be high in sodium and saturated fat depending on pork cut.
Pan-Fried (Potsticker)	Pork, Chicken, Veggie	Steam-Fried	Moderate	Healthier than deep-fried, but adds oil and calories.
Deep-Fried	Pork, Shrimp, Taro	Deep-Fried	Lowest	Very high in fat and calories; should be limited.

Creating Your Own Healthy Dumplings

Making dumplings at home gives full control over the ingredients, from wrapper to sauce, ensuring they are as healthy as possible.

Filling: Start with lean protein like ground chicken or a mix of vegetables. Chop ingredients finely for even cooking. Try shredded cabbage, carrots, shiitake mushrooms, and grated ginger.
Seasoning: Use natural seasonings, adding sesame oil sparingly for flavor and low-sodium soy sauce and fresh herbs instead of excess salt. A pinch of turmeric or five-spice powder can add complexity.
Wrapping: You can use store-bought wrappers, but homemade whole-wheat ones add more nutrients and fiber. If adventurous, try a low-carb veggie wrap with daikon or zucchini.
Cooking: Steam dumplings in a bamboo steamer for best results. Pan-frying can be done healthily using minimal sesame oil, then steaming with a lid.
Sauce: Whisk together low-sodium soy sauce, rice vinegar, a touch of honey, minced garlic, and fresh grated ginger for a light, flavorful dipping sauce.

Conclusion

Determining what dumplings are healthy depends on your choices. Select steamed or boiled dumplings with lean proteins or vegetables, served with a light, low-sodium dipping sauce. While fried dumplings are best in moderation, homemade versions allow full nutritional control. By focusing on smart cooking methods and wholesome ingredients, a heavy meal can become a guilt-free, nutritious delicacy. The power to create a healthier version of this food is in your hands.

Disclaimer: This article provides general nutritional advice. Consult a healthcare professional or registered dietitian for personalized dietary guidance.

Frequently Asked Questions

Yes, steamed dumplings are healthier than fried dumplings because they are cooked without the use of oil, which significantly reduces the overall fat and calorie content.

The healthiest fillings for dumplings typically consist of vegetables like cabbage, carrots, and mushrooms, or lean proteins such as chicken, turkey, or shrimp. These fillings are low in fat and high in nutrients.

Store-bought dumplings can be less healthy due to high sodium levels and lower-quality, higher-fat ingredients. Homemade dumplings allow for better control over ingredients, cooking method, and portion size, making them a healthier choice.

To reduce calories, choose a low-fat filling, opt for steaming or boiling over frying, and use healthier wraps like whole-wheat dough or vegetable slices.

A healthy alternative is to create a homemade sauce with low-sodium soy sauce or tamari, rice wine vinegar, fresh grated ginger, and minced garlic. This allows for a burst of flavor without excessive sodium or sugar.

Yes, you can eat dumplings while on a diet, but it requires mindful choices. Opt for steamed vegetable or lean protein dumplings, control your portion size, and serve them alongside a healthy side like steamed greens.

The wrapper contributes to the dumpling's carbohydrate content. Thicker wrappers contain more carbs. Using whole-wheat wrappers adds fiber, while thin veggie wraps like daikon radish can reduce carbs significantly.