How many calories are in chicken and dumplings?
A 1-cup serving of chicken and dumplings weighs 244 g and carries 351 calories. Per 100 g the dish runs 144 calories, which is light for a main course, so the ladle decides the total. The USDA row behind that number is the stewed dish, chicken simmered with soft dough, not the wrapped dumplings sold frozen.
You'd need to walk about 70 minutes to burn the 351 calories in a 1-cup (244 g) serving.
How long does it take to burn off 351 kcal of chicken dumplings?
A 1-cup (244 g) serving is 351 kcal. Enter your weight and the amount you ate to see how long it takes you to burn that off:
lb
| Activity | Time to burn 351 kcal |
|---|---|
| Walking, brisk | 1 hr 10 min |
| Cycling, moderate | 44 min |
| Swimming, moderate | 50 min |
| Jogging | 41 min |
| Weight training, moderate | 1 hr 18 min |
Times are for a 155 lb adult at a steady pace; change the weight to see yours. The amount is set to the portion in the text (244 g); change it to what you actually ate. BodyPal works this out from your steps automatically.
On this page
- Chicken and dumplings quick facts
- US servings, from a half cup to a two-cup bowl
- Stewed with gravy and vegetables
- Frozen dumplings, shumai and canned soup
- Sodium is the row to watch
- How do chicken and dumplings compare?
- Most popular chicken and dumplings brands
- FAQ
Chicken and dumplings quick facts
The row used here is FNDDS 2706543, "Chicken or turkey with dumplings". It is the only USDA record for the dish itself, chicken and dough and nothing else stretched into the pot, and its household measure is 1 cup. That cup is what a person actually holds, so it is the serving every number on this page is built around.
Two nearby records add gravy and vegetables. They are a different plate, not a different source, and they get their own section below rather than being averaged into this table.
| Nutrient | Per 100 g | Per 1 cup (244 g) | % Daily Value |
|---|---|---|---|
| Calories | 144 | 351 | — |
| Total fat | 5.55 g | 13.5 g | 17% |
| Saturated fat | 1.42 g | 3.5 g | 17% |
| Carbohydrate | 8.04 g | 19.6 g | 7% |
| Dietary fiber | 0.3 g | 0.7 g | 3% |
| Total sugars | 0.45 g | 1.1 g | — |
| Protein | 15.69 g | 38.3 g | 77% |
| Sodium | 488 mg | 1191 mg | 52% |
% Daily Value is based on a 2,000-calorie diet.
Verified nutrition data
Numbers on this page come from USDA FoodData Central, the U.S. Department of Agriculture’s food composition database, and from manufacturer labels where a branded product is named. Last verified September 2026. How we verify our data →
There is no added sugars row and no trans fat row, because this FNDDS release does not publish either value for any of the chicken-and-dumpling records. Cholesterol works out to 149 mg per cup, 50% of the Daily Value, and potassium to 429 mg, 9%. The %DV figures come from the FDA's Nutrition Facts label reference.
The line to notice is protein against calories. A cup of this is 351 calories and 38.3 g of protein, which is a better ratio than most comfort-food stews manage.
US servings, from a half cup to a two-cup bowl
| Serving | Weight | Calories |
|---|---|---|
| 1 oz | 28.3 g | 41 kcal |
| 1/2 cup | 122 g | 176 kcal |
| 1 cup | 244 g | 351 kcal |
| 1 1/2 cups | 366 g | 527 kcal |
| 1 large bowl, 2 cups | 488 g | 703 kcal |
| Per 100 g | 100 g | 144 kcal |
Only the 1-cup line is a USDA household measure. The half cup, the cup and a half, the two-cup bowl and the ounce are our own arithmetic from the USDA 100 g figure, not USDA servings, which is why they scale so cleanly.
That scaling is the whole trap with this dish. Nobody serves chicken and dumplings in a measuring cup. A wide soup bowl filled to the rim holds close to two cups, and at that point you are at 703 calories, more than a quarter-pound cheeseburger, from a dish that looks modest on paper at 144 calories per 100 g. Weigh the bowl once on a kitchen scale and you will know your own portion forever.
Stewed with gravy and vegetables
Restaurant and cafeteria versions often stretch the pot with gravy and vegetables. USDA tracks those separately, and the calories per cup drop.
| Version | Per 100 g | Typical serving | Calories |
|---|---|---|---|
| Plain, chicken and dumplings only | 144 kcal | 1 cup, 244 g | 351 kcal |
| With gravy and vegetables, no carrots or greens | 128 kcal | 1 cup, 249 g | 319 kcal |
| With gravy, carrots, broccoli or dark-green leafy | 127 kcal | 1 cup, 249 g | 316 kcal |
A 32-calorie saving per cup sounds like a win until you check the protein. The plain version has 15.69 g per 100 g; the gravy versions have 5.65 g and 5.59 g, which works out to about 14.1 g and 13.9 g in a 249 g cup against 38.3 g in the plain cup. Same volume, just over a third of the protein.
So the vegetable version is not the diet choice people assume it is. It is a lighter, thinner plate that leaves you hungrier sooner. If satiety matters more to you than the calorie line, take the plain stew and take less of it.
Frozen dumplings, shumai and canned soup
Search "chicken dumplings" in the US and half the results are the frozen Asian-style kind, which is a completely different food from the Southern stew. The numbers are not interchangeable.
| Version | Per 100 g | Typical serving | Calories |
|---|---|---|---|
| Frozen Asian-style chicken dumplings, potstickers | 169 kcal | 6 pieces, 136 g | 230 kcal |
| Store chicken dumplings, pre-steamed | 160 kcal | 8 pieces, 144 g | 230 kcal |
| Chicken shumai | 121 kcal | 8 pieces, 140 g | 169 kcal |
| Canned chicken and dumpling soup | 57 kcal | 1 cup, 245 g | 140 kcal |
Most wrapped dumplings are denser per gram than the stew, 151 to 182 calories per 100 g against 144, with shumai the exception at 121, but the serving is far smaller. Six potstickers weigh 136 g; a cup of stew weighs 244 g. That is why a plate of frozen dumplings lands near 230 calories while the stew lands at 351.
Retail labels bear this out. A common ginger chicken dumpling brand lists 120 calories for three pieces (66 g) at 182 calories per 100 g, an organic supermarket pack lists 230 for seven pieces (140 g), and a bulgogi-style single-serve container lists 370 for the whole 245 g tub. The tub is the one that surprises people, because it eats like a snack and counts like a meal.
Canned chicken and dumpling soup is the outlier at 57 calories per 100 g. It is mostly broth, so a cup is 140 calories. Fine as a light lunch, but it is not the same dish and it will not carry the protein.
Sodium is the row to watch
Fat is not the problem here. A cup is 13.5 g of total fat, 17% of the Daily Value, and 3.5 g of saturated fat, also 17%. Those are ordinary numbers for a dinner.
Sodium is the one that moves. One cup is 1,191 mg, 52% of the 2,300 mg Daily Value, or roughly half a teaspoon of table salt. Fill the bowl to two cups and you reach about 2,381 mg by our own arithmetic from the USDA 100 g figure, which clears the whole day's limit in one sitting. The Dietary Guidelines for Americans set that 2,300 mg ceiling for adults, and a single bowl of stew is a large share of it.
The counterweight is protein. At 38.3 g per cup, this dish covers 77% of the 50 g Daily Value, which is the sort of number MyPlate's protein foods group is built around. If you're watching sodium, a half-cup portion at 176 calories and about 595 mg is the easier serving to fit into a day, especially if the rest of the meal is bread or a side.
How do chicken and dumplings compare?
| Dish | Per 100 g | US serving | Calories |
|---|---|---|---|
| Chicken and dumplings | 144 kcal | 1 cup, 244 g | 351 kcal |
| With gravy and vegetables, no greens | 128 kcal | 1 cup, 249 g | 319 kcal |
| With gravy, carrots or dark-green leafy | 127 kcal | 1 cup, 249 g | 316 kcal |
| Chicken and noodles with cheese sauce | 146 kcal | 1 cup, no USDA gram weight | — |
Of these four rows, only the noodles-and-cheese dish is denser per gram than the plain stew, 146 against 144, and USDA gives no gram weight for its cup, so there is no honest per-serving number to print for it.
Our take: the plain stew wins on the only comparison that matters at dinner. It costs about 32 more calories per cup than the gravy-and-vegetable version and returns nearly three times the protein per 100 g, 15.69 g against 5.65 g. If you are eating this to feel full for the evening, take the plain one. If you are eating it because it is what the cafeteria served, the vegetable version is fine, just plan on something with protein later. Either way, the ladle matters more than the recipe.
Most popular chicken and dumplings brands in the United States
Ranked by how widely each product appears among foods sold in the United States, from the BodyPal food database of over 3.3 million products. Calories are the figures printed on each Nutrition Facts label, checked against USDA FoodData Central.
| Product | Calories (per 100 g) |
|---|---|
| Laoban Ginger Chicken Dumplings | 182 cal |
| Bibigo Mandu Bulgogi Chicken Dumplings | 151 cal |
| Chef One Thai Style Chicken Dumplings | 169 cal |
| Wei-Chuan Pre-Steamed Vegetable & Chicken Dumpling | 160 cal |
| Wegmans Organic Chicken Dumplings | 164 cal |
| Konomi Shumai Chicken Dumplings | 121 cal |
Brand popularity: BodyPal food database. Nutrition: manufacturer labels / USDA FoodData Central.
Chicken and dumplings FAQs
How many calories are in a cup of chicken and dumplings?
A 1-cup serving weighs 244 g and gives 351 calories, at 144 calories per 100 g. That cup also carries 38.3 g of protein and 1,191 mg of sodium. Ladle a second cup and you are at 703 calories, which is a full dinner rather than a starter.
How much protein is in chicken and dumplings?
A 1-cup serving has 38.3 g of protein, 77% of the 50 g Daily Value, from 15.69 g per 100 g. That is the standout figure on this label: one cup covers most of a day's protein reference amount while spending only 351 calories to do it.
How much sodium is in a bowl of chicken and dumplings?
One cup is 1,191 mg of sodium, 52% of the 2,300 mg Daily Value. A 2-cup bowl comes to about 2,381 mg by our own arithmetic from the USDA 100 g figure, which passes the whole day's limit. Roughly half a teaspoon of table salt sits in that first cup.
How many carbs are in chicken and dumplings?
A 1-cup serving has 19.6 g of carbohydrate, 7% of the Daily Value, with 0.7 g of fiber and 1.1 g of total sugars. For a dish built on dough that is low, because the cup is mostly broth and chicken and the dumplings are a smaller share than they look.
How many calories are in chicken and dumplings with gravy and vegetables?
319 calories per 1-cup (249 g) serving, at 128 calories per 100 g, slightly under the plain stew. The catch is protein: about 14.1 g instead of 38.3 g, because gravy and vegetables take the place of chicken. Same bowl, just over a third of the protein.
How many calories are in frozen chicken dumplings?
Retail chicken dumplings run 121 to 182 calories per 100 g. Six Thai-style potstickers (136 g) are 230 calories, eight pre-steamed store dumplings (144 g) are also 230, and eight chicken shumai (140 g) are 169. Portion size, not the wrapper, decides where you land.
How many calories are in 3 chicken dumplings?
About 120 calories for three ginger chicken dumplings weighing 66 g, from a common US retail label at 182 calories per 100 g. Three pieces is a snack, not a meal. The stewed dish reaches the same 120 calories in about a third of a cup.
Are chicken and dumplings healthy?
One cup is 351 calories with 38.3 g of protein and 13.5 g of fat, a reasonable dinner. Sodium is the sticking point at 1,191 mg, 52% of a day. If you're watching sodium, half a cup at 176 calories and about 595 mg fits a day more easily.
Similar foods
- Toor Dal — 348 cal per cup
- Shrimp Pad Thai — 294 cal per cup
- Lasagna — 286 cal per piece
- Chicken Chow Mein — 288 cal per cup
- Half And Half — 20 cal per tbsp
- Eye of round steak — 135 cal for 3 oz cooked
Count it without the math
Point the camera at the bowl and BodyPal counts the dumplings, gravy and all.
