How many calories are in a pork pot sticker?
A 1-cup serving of pan-fried pork pot stickers is 144 calories, and per 100 g they run 192. USDA counts about three pieces in that cup, which puts a single pot sticker at 48. Steaming the same dumplings instead of crisping them drops the cup to 85.
You'd need to walk about 29 minutes to burn the 144 calories in a 1-cup (75 g) serving.
How long does it take to burn off 144 kcal of pork Pot sticker?
A 1-cup (75 g) serving is 144 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 144 kcal |
|---|---|
| Walking, brisk | 29 min |
| Cycling, moderate | 18 min |
| Swimming, moderate | 21 min |
| Jogging | 17 min |
| Weight training, moderate | 32 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 (75 g); change it to what you actually ate. BodyPal works this out from your steps automatically.
On this page
- Pork pot sticker quick facts
- US servings from one pot sticker to a plate of six
- Steamed pan-fried frozen and meatless versions
- Sodium is the row to watch not the fat
- How do pork pot stickers compare
- Most popular pork pot sticker brands
- FAQ
Pork pot sticker quick facts
The row behind every number here is FNDDS 2708705, "Wonton, dumpling or pot sticker, fried", from the 2021–2023 survey release. It is the entry that matches what a pot sticker actually is: a filled dumpling that hits an oiled skillet first and finishes under a lid in steam. The 18 mg of cholesterol and 8.76 g of protein per 100 g confirm there is meat in the filling, which is what a pork pot sticker is bought for.
The serving column below is USDA's own household measure, 1 cup at 75 g, which works out to roughly three 25 g pieces.
| Nutrient | Per 100 g | Per 1 cup (75 g) | % Daily Value |
|---|---|---|---|
| Calories | 192 | 144 | — |
| Total fat | 11.13 g | 8.3 g | 11% |
| Saturated fat | 2.53 g | 1.9 g | 9% |
| Carbohydrate | 14.05 g | 10.5 g | 4% |
| Dietary fiber | 1.5 g | 1.1 g | 4% |
| Total sugars | 2.92 g | 2.2 g | — |
| Protein | 8.76 g | 6.6 g | 13% |
| Sodium | 467 mg | 350 mg | 15% |
% 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 would see on a retail box are missing on purpose. Added sugars and trans fat are not published by FNDDS for this dish, so there is nothing honest to put in those cells. Cholesterol and potassium are published: 18 mg and 301 mg per 100 g, which come to 14 mg and 226 mg in a cup, or 4% and 5% of their Daily Values.
US servings from one pot sticker to a plate of six
| Serving | Weight | Calories |
|---|---|---|
| 1 pot sticker, any size | 25 g | 48 kcal |
| 1 oz | 28.4 g | 54 kcal |
| 1 cup, about 3 pot stickers | 75 g | 144 kcal |
| 4 pot stickers | 100 g | 192 kcal |
| 6 pot stickers, a shared appetizer | 150 g | 288 kcal |
The single piece, the 1 oz and the 1-cup lines are USDA measures. The four and the six are our own arithmetic from the USDA 100 g figure, scaled from the 25 g average piece, not USDA servings.
That 1-cup line is the trap. A cup sounds like a full plate, but 75 g of pot stickers is three pieces, and three pieces is what most people finish before the sauce dish is even half empty. The appetizer order that arrives at a table is usually six or eight, so the realistic number for one person sharing is 288, not 144. Weigh your usual order once if the pieces look plump: bar-style pot stickers can run 35 g each, which pushes six of them past 400.
Steamed pan-fried frozen and meatless versions
| Version | Per 100 g | Typical serving | Calories |
|---|---|---|---|
| Pan-fried pork pot stickers | 192 kcal | 1 cup (75 g) | 144 kcal |
| Steamed pot stickers | 113 kcal | 1 cup (75 g) | 85 kcal |
| Vegetable pot stickers, fried | 192 kcal | 1 cup (75 g) | 144 kcal |
| Frozen retail pork pot stickers | 161 kcal | 93 g, 3 pieces plus sauce | 150 kcal |
| Plain dumpling, no meat | 125 kcal | 1 cup (75 g) | 94 kcal |
| Pierogi, potato or cheese filled | 195 kcal | 3 pieces (114 g) | 222 kcal |
Steamed is the one real lever. Same dumpling, same filling, no skillet: 113 calories per 100 g against 192, and fat of 4.6 g against 11.13 g. On the same four pieces that is 79 calories and 6.5 g of fat saved, and the sodium falls too, from 467 mg to 368 mg per 100 g. Ordering them steamed costs nothing and changes the plate more than swapping the filling does.
Vegetable pot stickers are not the shortcut you'd expect. USDA publishes a separate "fried, no meat" record with a profile identical to the pork one, calorie for calorie, so the survey data does not separate them. The wrapper and the oil dominate; the filling is a small share of the weight. Choose vegetable ones for taste, not to cut calories.
Frozen bags read lighter than the restaurant plate. The Crav'n Flavor pork pot stickers in USDA's branded set list 161 calories per 100 g and 150 for a 93 g serving of three pieces with a sauce packet, and Laoban's pork soup dumplings list 200 per 100 g, or 120 for three at 60 g. Home pan-frying with extra oil closes that gap fast, since every added teaspoon is about 40 calories that no label accounts for.
Pierogi sit in the table as a reality check for anyone who logs all filled dumplings the same way. At 195 calories per 100 g they look like a twin, but 29.64 g of carbohydrate per 100 g against 14.05 g says they are a potato dish wearing dough, not a meat dumpling.
Sodium is the row to watch not the fat
People brace for the oil in a pan-fried dumpling and miss the salt. A single cup carries 350 mg of sodium, 15% of the 2,300 mg Daily Value the FDA sets. Six pot stickers, the size of a shared appetizer, come to 701 mg, or 30% of the day, which is about a third of a teaspoon of table salt. None of that includes the dipping sauce, and a tablespoon of soy sauce can add several hundred milligrams on its own.
The fat, by comparison, behaves itself. Saturated fat is 1.9 g in a cup, 9% of the Daily Value, because most of the 11.13 g of total fat per 100 g comes from the cooking oil rather than the pork. Six pieces still land at only 3.8 g of saturated fat.
Protein is the quiet win: 8.76 g per 100 g, 6.6 g in a cup, 13.1 g in six pieces. That is a genuine contribution toward the protein foods MyPlate counts, though it is side-dish scale rather than an entrée. If pot stickers are dinner and not a starter, an eight-piece order plus a bowl of steamed greens balances better than the same eight with fried rice.
How do pork pot stickers compare
| Food | Per 100 g | US serving | Calories |
|---|---|---|---|
| Pork pot stickers, pan-fried | 192 kcal | 1 oz (28.4 g) | 54 kcal |
| Egg rolls, chicken | 197 kcal | 1 oz (28.4 g) | 56 kcal |
| Egg rolls, vegetable | 214 kcal | 1 oz (28.4 g) | 61 kcal |
| Turnover, meat and cheese filled | 215 kcal | 1 oz (28.4 g) | 61 kcal |
Our take: pot stickers are the lightest per gram of these four, but only by 5 calories per 100 g against chicken egg rolls, so the win is smaller than the reputation suggests. What separates them is the shape of the numbers, not the total. Pot stickers carry the most fat of the four at 11.13 g per 100 g and by far the fewest carbohydrates at 14.05 g, because a thin wrapper replaces the thick fried shell. If you are managing carbohydrates, pot stickers are the pick of this group; if you are managing fat, the chicken egg roll at 4.51 g per 100 g is. And if you are simply managing the total, order them steamed and the comparison stops being close.
Most popular pork pot sticker 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) |
|---|---|
| Crav'n Flavor Pork Pot Stickers | 161 cal |
| Laoban Dumplings Pork Soup Dumplings | 200 cal |
Brand popularity: BodyPal food database. Nutrition: manufacturer labels / USDA FoodData Central.
Pork pot sticker FAQs
How many calories are in one pork pot sticker?
One pot sticker is 48 calories at USDA's 25 g average piece, and four of them come to 192. That is the pan-fried version, at 192 calories per 100 g. Restaurant pot stickers are often bigger than 25 g, so weigh one once if yours look oversized.
How many calories are in 6 pork pot stickers?
Six pan-fried pork pot stickers weigh about 150 g and come to 288 calories, our own arithmetic from the USDA 100 g figure rather than a listed serving. That plate also carries 701 mg of sodium, 30% of a day's limit, plus 13.1 g of protein and 16.7 g of fat.
Are steamed pot stickers lower in calories than fried?
Yes: steamed pot stickers run 113 calories per 100 g against 192 pan-fried, so a 1-cup serving is 85 instead of 144, and the gap is wide. Fat falls from 11.13 g per 100 g to 4.6 g, because nothing goes into a skillet of oil.
How much protein is in pork pot stickers?
Pork pot stickers carry 8.76 g of protein per 100 g, so a 1-cup serving of about three pieces gives 6.6 g and six pieces give 13.1 g. That is 13% of the Daily Value per cup. Useful, but a side-dish level of protein rather than a main course.
How much sodium is in pork pot stickers?
467 mg per 100 g, which makes a 1-cup serving 350 mg and six pot stickers 701 mg, or 30% of the 2,300 mg Daily Value. The wrapper and the seasoned pork do that on their own, before any soy dipping sauce reaches the plate.
Are pot stickers the same as dumplings or gyoza?
USDA files them together at 192 calories per 100 g. The record used here is titled "Wonton, dumpling or pot sticker, fried", so gyoza, jiaozi and pot stickers share one set of numbers. In practice they differ by wrapper thickness and by whether the bottom gets crisped.
How many carbs are in pork pot stickers?
14.05 g of carbohydrate per 100 g, so a 1-cup serving holds 10.5 g and a single 25 g piece about 3.5 g. Per cup that is 4% of the Daily Value, alongside 1.1 g of fiber. The thin wrapper keeps pot stickers lower in carbs than egg rolls.
Are frozen pork pot stickers healthy?
The frozen bag reads lighter per gram: one national brand lists 161 calories per 100 g against USDA's 192 for pan-fried, and 150 calories for its 93 g serving of three pieces plus a sauce packet. Sodium, not calories, is the number worth checking on the box.
Similar foods
- Shrimp Fajita — 227 cal per cup
- Shrimp Shumai — 180 cal for 6 pieces
- Beef Cube Steak — 299 cal per steak
- Turkey Sandwich — 215 cal plain, 433 loaded
- T-Bone Steak — 537 cal per steak
- Meatloaf — 215 cal per slice
Count it without the math
Point the camera at the plate and BodyPal counts the pot stickers for you, sauce packet and all.
