Are Dumplings Healthy

Dumplings are the staple food that is present all around Asia.  Each country has their own way of cooking their dumplings.  Creating a wide variety of dumplings with different flavors and styles. Even though dumplings are very tasty, are they healthy? 

Dumplings are usually very healthy to eat.  They offer a wide variety of ingredients that add plenty of micronutrients.  However, just like any food if not eaten in moderation it can be negative towards your health.  Here are some tips to enjoy dumplings while staying healthy.  


Understand the Different Style of Dumplings  

Dumplings come in different shapes and sizes.  Each culture has a dumpling that is specific to them and is unique.  Here are some popular dumpling dishes and their nutrients that they offer.



Is a traditional Korean dumpling that is usually steamed, but can come fried or even crispy.  They are filled with pork, cabbage, chives, and garlic.  For every 5 grams of fat there are 5 grams of carbs and 4 grams of protein.  Not bad as it is relatively low in calories.  However, this is for a single dumpling so multiply by however many you consume. 

Xiao Long Bao:

Xiao Long Bao dumplings are soup dumplings that pack a lot of flavor.  They are a great choice to eat whether you are eating them at home or at a restaurant.  These dumplings are so popular there is even a correct way of eating them.  The inside is filled with soup, steamed pork, and a variety of sauces.  


Breakdown: 3 grams of fat, 7 grams of carbs, and 4 grams of protein.  

The heavy hitter is the 7 grams of carbs per dumpling, those can definitely add up quickly.  Just something to be mindful of.  

Shumai Dumpling:

These are shrimp and pork dumplings.  Often they will be filled with shrimp, pork, and mushrooms.  The great news is that they are low in calories compared to how much you get in each dumpling.  These are pretty filling which is great when you are focusing on your diet.  


Breakdown: 2.5 grams of fat, 5 grams of carbs, 3 grams of protein.  

This meal is fairly balanced when the ratios are close in grams.  With the low fat, moderate carbs, and moderate protein.  Making a fine option to eat and feel good about it!


Har Gow:


Har Gow is a simple dish as it features a single steamed piece of shrimp wrapped around a clear rice paper shell.  Inside offers a single piece of steamed shrimp wrapped in clear rice paper.  The combination offers a savory bite with a unique texture. This dish shows it can be simple yet effective with flavor. 


Breakdown: 1.5 grams of fat, 6 grams of carbs, and 1 gram of protein.  

This dish should be considered with moderation, even though the calories are low the carbs are high.  The wrapper is making up 80% of the dumpling. The protein is not high in this dish with the shrimp usually being small. 




Extremely popular Asian dish,  it is a staple food that originated in China.  Wontons usually feature a very thin wrapper that covers a meatball made of pork almost almost as if it were vacuum sealed.  You will normally see wontons in a noodle dish and they are usually boiled or steamed. 


Breakdown: 1 gram of fat, 4 grams of carbs, and 1 gram of protein.  For a total of 30 calories.  

You will be able to eat a ton of these and still have calories to spare if you are counting them.  


Contact The Dumpling School: 

If you are a fan of dumplings then you should stop by one of our dumpling parties!  The Dumpling School offers a fun experience with the ability to enjoy the process of dumpling making.  Even to make an event out of it we offer birthday and other party services. Give us a call to get started at 617-901-5159.  


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