Dumpling calories come to 28 for one steamed dumpling (25 g) and 113 per 100 g. The single piece looks harmless, but nobody eats one. The count on your plate decides the total, and sodium climbs faster than calories: five dumplings bring 460 mg of sodium for only 141 calories.
28kcal
1 dumpling · 25 g, steamed
24%protein
1.7 gProtein
3 gCarbs
1.1 gFat
How to burn off 28 kcal
—Walking, brisk
—Jogging
—Cycling, moderate
—Swimming
Skip the math. BodyPal counts these calories from your steps and workouts automatically.
Nutrition facts
Steamed · per 25 g
Calories
28 kcal
Protein
1.7 g
Carbohydrate
2.8 g
Fat
1.1 g
Saturated fat
0.4 g
Cholesterol
4 mg
Sodium
92 mg
Potassium
59 mg
Iron
0.2 mg
Source: USDA FoodData Central
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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 →
Dumpling: calories, protein and sodium by serving
Percent of daily value uses the FDA reference of 2,000 kcal a day.
Serving
kcal
Protein
Carbs
Fat
Sodium
% DV kcal
1 dumpling (25 g)
28
1.7 g
2.8 g
1.2 g
92 mg
1%
Fried (25 g)
48
2.2 g
3.5 g
2.8 g
117 mg
2%
1 cup (75 g)
85
5.2 g
8.3 g
3.5 g
276 mg
4%
100 g
113
6.9 g
11.1 g
4.6 g
368 mg
6%
3 × 1 dumpling (25 g)
85
5.2 g
276 mg
5 × 1 dumpling (25 g)
141
8.6 g
460 mg
Five steamed dumplings land at 141 calories
A steamed dumpling of 25 g carries 28 calories, 1.7 g of protein, 2.8 g of carbs and 1.2 g of fat. That is about 1 percent of a 2000-calorie day, which is why a single piece tells you very little. The real question is how many you put on the plate.
Two dumplings come to 57 calories. Three, which weigh about the same as a cup at 75 g, come to 85 calories and 5.2 g of protein. Five reach 141 calories and 8.6 g of protein. The math is simple and linear, so counting pieces works better than guessing by eye.
Cooking method shifts every step of that ladder. A fried dumpling of the same 25 g weight comes to 48 calories against 28 steamed, with fat rising from 1.2 g to 2.8 g. If your dumplings come out of a pan with a crisp bottom, count each one closer to the fried figure. Log the cooking method along with the count.
Carbs and fat split the calories almost evenly
Per 100 g, steamed dumplings hold 11.1 g of carbs, 4.6 g of fat and 6.9 g of protein. By calories, carbs supply 39 percent, fat 37 percent and protein 24 percent. That is a balanced profile for a wrapped food, not a starch bomb.
The wrapper drives the carbs and the filling drives the fat and protein. Fat is the surprise here: at 4.6 g per 100 g it is small by weight, yet it delivers more than a third of the energy because fat is dense. Saturated fat stays modest at 1.4 g per 100 g.
Protein at 24 percent of calories is respectable but not high. Five dumplings give 8.6 g, which is a side-dish amount rather than the anchor of a meal. Fiber is low at 1.2 g per 100 g and sugars sit at 2.3 g, so neither row changes the picture much.
Sodium is the row to watch
One steamed dumpling carries 92 mg of sodium, 4 percent of the daily value, while supplying just 1 percent of daily calories. That gap is the story. Per 100 g the figure is 368 mg, or 16 percent of the daily value, next to only 6 percent of daily calories.
Stack them up and the sodium runs ahead. Three dumplings bring 276 mg, 12 percent of the daily value. Five bring 460 mg. Fried versions edge higher at 117 mg per piece, 5 percent of the daily value.
These numbers are for the dumplings alone. Dipping sauces and broth are not counted in them, and a soy-based dip can easily add more sodium than the dumplings themselves. If you watch sodium, dip lightly or choose a vinegar-forward sauce, and check the label on frozen packs.
Dumplings work best as part of a plate
At 141 calories for five steamed pieces, dumplings leave plenty of room in a meal. The weak spots are fiber and protein, so the natural move is to build around them. A heap of stir-fried or steamed vegetables adds volume and fiber without much energy.
For a fuller meal, add a protein side such as edamame, tofu or a clear soup with chicken. That turns a snack-sized serving into lunch and keeps you from reaching for a second tray. Frozen packs from brands like Bibigo Steamed Dumplings or Wang Korea Vegetable Dumpling make this easy on weeknights.
Portion control is mostly counting. Decide on the number before cooking, plate it, and put the bag back in the freezer. BodyPal can log dumplings from a photo, which helps when you are eating from a shared plate and losing track of pieces.
How does dumpling compare?
Here is how steamed dumplings stack up against chicken dumplings, pork dumplings and empanadas, per 100 g and per usual serving.
Verdict: For the lightest choice, steamed dumplings win at 113 calories per 100 g, against 250 for pork dumplings and 291 for an empanada. If protein matters most, chicken dumplings earn their 144 calories per 100 g with 15.7 g of protein, though they also carry 488 mg of sodium.
Most popular dumpling brands in the United States
Ranked by popularity in the BodyPal database
# Productkcal / 100 g
1Wang Korea Vegetable Dumpling6 dumplings · 81 g173 kcal
5Bibigo Chicken & Vegetable Korean Style Mini Wontons13 pieces · 140 g164 kcal
Package labels cover the frozen dumpling as sold, and richer pork fillings or pan-fry styles read higher than the plain steamed number above. Source: manufacturer labels / USDA FoodData Central.
Dumpling FAQs
How many calories are in one dumpling?
A steamed dumpling of 25 g is about 28 calories. A cup of steamed dumplings (75 g) comes to 85 calories.
Are dumplings good for weight loss?
Steamed dumplings are 113 calories per 100 g with 6.9 g protein and 4.6 g fat. Fried dumplings and pot stickers are 192 calories per 100 g with 11.1 g fat, and steamed dumplings still carry 368 mg sodium per 100 g.
Are steamed dumplings lower in calories than fried ones?
Yes. Steamed dumplings are 113 calories per 100 g, fried dumplings and pot stickers 192 calories per 100 g, so one 25 g piece is 28 calories steamed against 48 fried.
How much protein is in dumplings?
Steamed dumplings have 6.9 g protein per 100 g, so one 25 g dumpling gives about 1.7 g and a cup (75 g) about 5.2 g.
How many calories are in 5 dumplings?
Five steamed dumplings of 25 g each come to 141 calories, with 8.6 g of protein and 460 mg of sodium. That is a light side dish rather than a full meal on its own.
How many calories are in a cup of dumplings?
A cup of steamed dumplings, about 75 g, has 85 calories. That is roughly three pieces, with 5.2 g of protein, 8.3 g of carbs and 276 mg of sodium.
How much sodium is in a dumpling?
One steamed dumpling has 92 mg of sodium, 4 percent of the daily value. Per 100 g it is 368 mg, or 16 percent, before any soy sauce or dip is added.
How many carbs are in a dumpling?
A steamed dumpling has 2.8 g of carbs, and a fried one has 3.5 g. Per 100 g, steamed dumplings carry 11.1 g of carbs, which supply 39 percent of their calories.
Are pork dumplings higher in calories than plain steamed dumplings?
Yes. Pork dumplings run 250 calories per 100 g against 113 for steamed dumplings, about 2.2 times as much. They also carry 11 g of fat per 100 g versus 4.6 g.
