What Kind of Dumplings Have the Least Calories?

November 3, 2025 •

3 min read

According to nutrition data, a typical steamed shrimp dumpling (har gow) contains only about 40–50 calories, making it one of the lowest-calorie options available. But the calories in any dumpling depend heavily on the cooking method, filling, and wrappers used. To find the best choices for your diet, it is important to understand the nutritional differences between various types of dumplings and preparation styles.

Quick Summary

The lowest calorie dumplings are generally steamed and filled with vegetables or lean protein like shrimp. Cooking method significantly impacts calorie count, with steaming being the healthiest option by avoiding added fats. Fillings like cabbage, mushrooms, and lean ground chicken are ideal for a low-calorie diet, while dough alternatives can also further reduce carbs and calories.

Key Points

Steaming is Best: The lowest calorie dumplings are always steamed or boiled, as this cooking method avoids adding extra fat from oil.
Choose Vegetable Fillings: Dumplings filled with vegetables like cabbage, mushrooms, and tofu are the most nutrient-dense and lowest in calories.
Select Lean Proteins: If you prefer meat, opt for lean protein fillings such as shrimp, ground chicken, or turkey to keep calories low.
Watch the Wrappers: Traditional flour wrappers are a source of carbohydrates, but you can reduce calories further by using alternative, low-carb wrappers like thinly sliced daikon radish or napa cabbage.
Mind Your Sauces: Be cautious of heavy, sugary dipping sauces, which can add hidden calories; instead, use a light vinegar or soy sauce mixture.
Control Portion Size: Even healthy dumplings can add up in calories if you eat too many, so be mindful of your portions.

The Impact of Cooking Method on Dumpling Calories

When it comes to lowering the calorie count of dumplings, the preparation method is the single most important factor. The difference between a steamed dumpling and a deep-fried one is substantial, with the latter absorbing a significant amount of oil during cooking. Steaming and boiling, which do not require any added fat, are the most diet-friendly options. Pan-frying adds some oil but is still a better choice than deep-frying.

Steamed vs. Fried: A Calorie Breakdown

A steamed vegetable dumpling can be as low as 45–50 calories per piece, offering a light and flavorful bite. In contrast, a deep-fried dumpling can easily contain 150 calories or more per piece due to the absorbed oil. A pan-fried dumpling falls somewhere in the middle, depending on the amount of oil used. Choosing to steam or boil your dumplings can therefore save hundreds of calories over a typical meal.

Healthier Dumpling Ingredients

The ingredients inside your dumpling play a crucial role in its overall nutritional value. Lean proteins and high-fiber vegetables are the best choices for a lower-calorie, more satisfying meal.

Fillings: Opt for fillings rich in vegetables such as napa cabbage, shiitake mushrooms, carrots, and spinach. These ingredients are low in calories and high in nutrients. When choosing a protein, lean options like shrimp, ground chicken, or turkey breast are ideal. Tofu is another great low-calorie protein source for vegetarian dumplings.
Wrappers: Traditional dumpling wrappers are typically made from wheat flour, but low-carb and gluten-free alternatives exist. Some recipes use thin slices of daikon radish, zucchini, or even napa cabbage leaves as a natural wrapper. For a heartier alternative, whole wheat flour can increase fiber content.

Comparison Table: Calorie Breakdown by Dumpling Type

To illustrate the calorie differences, here is a comparison of various popular dumpling types. Note that calories can vary based on size and specific recipes, but this table offers a general guide based on common preparations.


Dumpling Type (per piece)	Cooking Method	Filling	Approximate Calories	Notes
Shrimp Dumpling (Har Gow)	Steamed	Shrimp, Bamboo Shoots	36–50	Very low calorie due to lean protein and steaming.
Vegetable Dumpling	Steamed	Cabbage, Mushroom, Tofu	45–50	High fiber, low fat, excellent low-calorie choice.
Chicken Dumpling	Steamed/Boiled	Lean Ground Chicken	37–50	Lean protein filling keeps calories low.
Pork Dumpling (Siu Mai)	Steamed	Pork, Shrimp, Mushrooms	70–80	Higher in calories than lean protein options due to pork.
Pan-Fried Dumpling (Potsticker)	Pan-Fried	Pork and Veggies	80–100	Higher than steamed due to added oil for frying.
Deep-Fried Taro Dumpling	Deep-Fried	Taro, Pork, Mushrooms	150+	Significantly higher calories due to deep-frying and fat-rich ingredients.

Practical Tips for Healthier Dumplings

Making dumplings at home allows for maximum control over ingredients and preparation, but even when dining out, you can make smarter choices.

At Home:
- Use lean ground meat or seafood in your fillings.
- Bulk up the filling with extra shredded cabbage, carrots, and mushrooms.
- Experiment with alternative wrappers like thin vegetable slices.
- Serve with a light dipping sauce, such as a mixture of soy sauce and rice vinegar, rather than heavy, sugary sauces.
Dining Out:
- Always choose steamed or boiled options over fried.
- Order vegetable or shrimp dumplings, which are almost always a safer bet than pork.
- Ask for dipping sauces on the side to control the amount you use.

Conclusion

When seeking the lowest calorie dumplings, the winning combination is a steamed preparation with a vegetable or lean protein filling. Steamed vegetable dumplings are often the top choice, followed closely by steamed shrimp or lean chicken dumplings. While pan-fried varieties are a moderate option, deep-fried dumplings are the highest in calories and fat due to their cooking method. By being mindful of your cooking style and ingredient choices, you can enjoy these delicious treats while keeping your calorie intake in check. Homemade dumplings offer the most flexibility for a healthy diet, allowing you to maximize vegetable content and use alternative, low-carb wrappers.

For more detailed information on healthy cooking methods, you can refer to resources like Body+Soul's guide to healthy dumplings.

Frequently Asked Questions

The lowest calorie dumpling fillings are typically vegetable-based, using ingredients like cabbage, shiitake mushrooms, carrots, and tofu, as they are low in fat and high in fiber.

Yes, steamed dumplings are generally low in calories because the steaming process doesn't require adding any oil or fat, unlike frying or pan-frying.

Yes, shrimp dumplings (har gow) are typically healthier than pork dumplings (siu mai) because shrimp is a very lean protein, resulting in a lower calorie and fat content.

Yes, you can make low-carb dumpling wrappers by using thin slices of vegetables like daikon radish or napa cabbage leaves instead of traditional flour-based wrappers.

Fried dumplings are significantly higher in calories than steamed ones because they absorb a large amount of oil during the cooking process, sometimes containing two or three times the calories.

Frozen dumplings can be a healthy option if you choose brands with lean fillings and low-fat cooking methods like steaming or boiling, and check the nutrition labels for high sodium or unhealthy additives.

For a low-calorie meal, use a simple sauce made from rice vinegar and a splash of soy sauce, as heavy, sugary, or oily sauces can drastically increase the total calorie count.