How many calories are in a pork dumpling?
Eight pork dumplings weigh 136 g and carry 340 calories — about 43 calories for a single 17 g piece. Per 100 g the figure is 250 calories. The filling is not what swings it: how the dumpling meets heat, boiled or pan-fried, moves the number further than any brand does.
You'd need to walk about 68 minutes to burn the 340 calories in one 8-dumpling serving (136 g).
How long does it take to burn off pork dumplings?
One 8-dumpling serving (136 g) is 340 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 340 kcal |
|---|---|
| Walking, brisk | 1 hr 8 min |
| Cycling, moderate | 42 min |
| Swimming, moderate | 49 min |
| Jogging | 40 min |
| Weight training, moderate | 1 hr 16 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 (136 g); change it to what you actually ate. BodyPal works this out from your steps automatically.
On this page
- Pork dumpling quick facts
- US servings from one dumpling to a plate of eight
- Cooking method and filling change the number
- Sodium and saturated fat are the rows to watch
- How do pork dumplings compare?
- Most popular pork dumplings brands
- Pork dumpling FAQs
Pork dumpling quick facts
The record behind this page is USDA Branded record 2624459, "PORK DUMPLING" — a plain ground-pork-and-cabbage filling in a wheat wrapper, with no sauce counted inside the serving. It was picked for two reasons. Its macros (10.29 g protein and 11.03 g fat per 100 g) sit right where a classic pork filling should sit, and its label gives both a piece count and a weight, so a single dumpling can be priced exactly instead of guessed.
One thing worth knowing before you read further: USDA has no Foundation, SR Legacy or FNDDS entry for dumplings in this index. Every number on this page comes from a packaged Branded label, which is also what most people are holding — a bag from the freezer aisle.
| Nutrient | Per 100 g | Per 8 dumplings (136 g) | % Daily Value |
|---|---|---|---|
| Calories | 250 | 340 | — |
| Total fat | 11.03 g | 15.0 g | 19% |
| Saturated fat | 3.68 g | 5.0 g | 25% |
| Carbohydrate | 26.47 g | 36.0 g | 13% |
| Dietary fiber | 0.7 g | 1.0 g | 4% |
| Total sugars | 5.88 g | 8.0 g | — |
| Protein | 10.29 g | 14.0 g | 28% |
| Sodium | 353 mg | 480 mg | 21% |
| Cholesterol | 15 mg | 20 mg | 7% |
% 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 →
Two rows you will not find above: added sugars and potassium. This label does not publish either, so leaving them out is more honest than filling them from a lookalike product. Total sugars are shown at 8.0 g per serving, but that figure includes sugars from the wrapper and the seasoning and is not the same thing as added sugars, which have their own FDA Daily Value of 50 g.
US servings from one dumpling to a plate of eight
| Serving | Weight | Calories |
|---|---|---|
| 1 dumpling | 17 g | 43 kcal |
| 1 oz | 28 g | 70 kcal |
| 4 dumplings | 68 g | 170 kcal |
| 6 dumplings | 102 g | 255 kcal |
| 8 dumplings, the label serving | 136 g | 340 kcal |
| Per 100 g | 100 g | 250 kcal |
Only the 136 g row is a USDA serving. The one-piece, four-piece, six-piece and one-ounce lines are our own arithmetic from the USDA 100 g figure, scaled at 17 g per dumpling. That per-piece weight is what the label itself implies when it divides 136 g into eight.
The practical version: four dumplings as a snack is 170 calories, six is 255, and the full eight-piece serving printed on the bag is 340. Most people eat the printed serving, then keep going, because eight dumplings do not fill a dinner plate.
Here is the trap the piece count sets. Eight dumplings on this label are 136 g. Three dumplings on a different label are 88 g, which means those pieces weigh about 29 g each — nearly double. Counting dumplings tells you almost nothing about calories until you know what a piece weighs. Weigh the plate once and you will never have to count again.
Cooking method and filling change the number
| Version | Per 100 g | Typical serving | Calories |
|---|---|---|---|
| Boiled or steamed | 177 kcal | 11 pieces (113 g) | 200 kcal |
| Pan-fried deli style | 265 kcal | 4 oz (113 g) | 301 kcal |
| Mini pork dumplings | 231 kcal | 52 g serving | 120 kcal |
| Pork and vegetable | 188 kcal | 8 pieces (112 g) | 211 kcal |
| Pork with shrimp | 286 kcal | 6 pieces (91 g) | 260 kcal |
| Beef and pork | 227 kcal | 10 pieces (110 g) | 250 kcal |
Cooking method is the biggest lever on the list. A boiled record runs 177 calories per 100 g with 3.54 g of fat; a deli pan-fried version runs 265 with 16.75 g. That is 88 calories of difference on the same food, and nearly all of it is oil the dumpling picked up in the pan. Potstickers are pan-fried by definition, which is why they read heavier than the steamer-basket version of the identical dumpling.
Filling matters less than you would guess. Swapping in vegetables drops the record to 188 calories per 100 g, and a beef-and-pork mix lands at 227 — real differences, but smaller than the gap between the pot and the skillet. Shrimp is the odd one out at 286 per 100 g, because those wrappers carry more starch: 35.16 g of carbohydrate per 100 g against 26.47 g in the plain pork record.
Mini dumplings are the sneakiest. At 231 calories per 100 g they are close to the standard piece by weight, and a 52 g portion is only 120 calories — but the smaller a dumpling gets, the less anyone counts, and thirty of them go down easily.
Brand labels sit inside that same spread. Grante's boiled-style pork dumplings are the lightest at 177 calories per 100 g, Feel Good Foods and Wei-Chuan both sit at 188, our main Chinese Brand record at 250, and Kikka's fried deli dumplings top the list at 265. P.F. Chang's Home Menu reads lowest among the full-size brand servings at 160 calories, but that serving is only three dumplings plus sauce.
Sodium and saturated fat are the rows to watch
Calories are not the interesting part of this label. Sodium is. Eight dumplings deliver 480 mg, or 21% of the Daily Value, before a drop of soy sauce touches them — and soy sauce is the whole point of a dumpling. The CDC puts the recommended ceiling at 2,300 mg of sodium a day for adults, so one small plate of dumplings uses a fifth of it. Labels that fold the dipping sauce into the serving read 545 to 580 mg per 100 g, which tells you roughly what the sauce is worth.
Saturated fat is the second row. Five grams in a serving is 25% of the 20 g Daily Value, high for something most people treat as an appetizer. Fry the same dumplings and the total fat per 100 g jumps from 11.03 g to 16.75 g, dragging saturated fat up with it.
The good news is the protein line: 14 g per serving, 28% of the Daily Value, from a food you probably filed under "carbs." That is a genuine contribution to the protein foods group. Fiber is the opposite story — 1 g per serving, 4% of the Daily Value, because a refined wheat wrapper contributes essentially none. A vegetable-heavy record reaches 3.5 g per 100 g, the highest fiber figure among the pork dumpling labels here.
If you are watching sodium, boiled dumplings with the sauce served on the side, dipped rather than poured, is the version to order.
How do pork dumplings compare?
| Dumpling | Per 100 g | US serving | Calories |
|---|---|---|---|
| Pork dumpling, main record | 250 kcal | 8 pieces (136 g) | 340 kcal |
| Boiled-style pork dumplings | 177 kcal | 11 pieces (113 g) | 200 kcal |
| P.F. Chang's Home Menu pork dumplings | 182 kcal | 3 pieces plus sauce (88 g) | 160 kcal |
| Pork dumplings with shrimp | 286 kcal | 6 pieces (91 g) | 260 kcal |
Our take: read the middle column, not the last one. The 160-calorie line looks like the diet choice and it is not — it is three dumplings, the smallest portion on the table, and per 100 g that product is actually five calories heavier than the boiled record. The shrimp version is the densest food here at 286 per 100 g, yet its serving reads lower than ours simply because six pieces weigh 91 g. For weight loss, boiled dumplings are the pick: 177 calories per 100 g means a genuinely large plate for 200 calories. For staying full on fewer calories, the same boiled record wins twice, since it also carries the most protein per 100 g on this table at 11.5 g.
Most popular pork 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) |
|---|---|
| Feel Good Foods Pork Dumplings | 188 cal |
| P.F. Chang's Home Menu Pork Dumplings | 182 cal |
| Chinese Brand Pork Dumpling | 250 cal |
| Kikka Pork Dumpling | 265 cal |
| Grante Pork Dumplings | 177 cal |
| Wei-Chuan Pre-Steamed Vegetable & Pork Dumpling | 188 cal |
Brand popularity: BodyPal food database. Nutrition: manufacturer labels / USDA FoodData Central.
Pork dumpling FAQs
How many calories are in one pork dumpling?
One pork dumpling is about 43 calories. That comes from the USDA label serving of 8 dumplings at 136 g and 340 calories, which works out to roughly 17 g and 43 calories per piece. It is our own arithmetic from the label figure, not a separate USDA serving.
How many calories in 8 pork dumplings?
Eight pork dumplings weigh 136 g and carry 340 calories on the USDA Branded record for a plain pork filling. That serving also brings 14 g of protein, 15 g of fat and 480 mg of sodium, which is 21% of the Daily Value, before you add any dipping sauce.
Are steamed pork dumplings lower in calories than fried?
Yes, by a wide margin: 177 calories per 100 g for a boiled record against 265 for a pan-fried deli version. That is an 88-calorie gap on the same food, driven almost entirely by fat, 3.54 g per 100 g boiled versus 16.75 g pan-fried. The pan adds it, not the filling.
How much protein is in pork dumplings?
Eight dumplings give 14 g of protein, 28% of the Daily Value, at 10.29 g per 100 g. That is respectable for a wrapper-heavy food, but carbohydrate is higher still at 36 g per serving, so dumplings sit closer to a starch dish than to a lean protein plate.
Are pork dumplings high in sodium?
A 136 g serving of eight dumplings has 480 mg of sodium, 21% of the Daily Value, and that is before soy sauce. Labels that count dipping sauce inside the serving run 545 to 580 mg per 100 g. The CDC advises adults stay under 2,300 mg of sodium a day.
How many calories in a pork potsticker?
A potsticker is a pan-fried dumpling, so use the fried numbers: 265 calories per 100 g, or 301 calories for a 4 oz (113 g) deli portion. A boiled piece of the same weight lands near 200 calories, because the skillet adds the fat rather than the filling.
Do pork dumplings have fiber?
Barely: 0.7 g per 100 g, or 1 g in a serving of eight, which is 4% of the Daily Value. The wrapper is refined wheat flour and the cabbage in the filling is a small share of the weight. A vegetable-heavy record reaches 3.5 g per 100 g.
Is dipping sauce included in the calories on the label?
Sometimes, and it changes the number. The P.F. Chang's Home Menu record counts 3 dumplings plus 2 teaspoons of sauce as one 88 g serving at 160 calories. Our main record, 340 calories for 136 g, is dumplings only, so the sauce is yours to add.
Similar foods
- Street Taco — 125 cal per street taco
- Caesar Chicken Wrap — 643 cal per wrap
- Ribs — 267 cal for 3 ribs
- Asada taco — 243 cal per taco
- Top Sirloin Steak — 413 cal per 6 oz steak
- Tempura shrimp — 109 cal for 6 large shrimp
Count it without the math
Point the camera at the plate and BodyPal counts the dumplings for you, sauce and all.
