How many calories are in steamed shrimp dumplings?
A plate of six steamed shrimp dumplings weighs about 150 g and carries 170 calories. Per 100 g the same dumplings run 113 calories, which makes them one of the lighter things on a dim sum cart. One dumpling on its own is 28 calories, and the protein comes in at 10.4 g for the plate.
You'd need to walk about 34 minutes to burn the 170 calories in a 6-dumpling plate (150 g).
How long does it take to burn off 170 kcal of shrimp dumpling?
A 6-dumpling plate (150 g) is 170 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 170 kcal |
|---|---|
| Walking, brisk | 34 min |
| Cycling, moderate | 21 min |
| Swimming, moderate | 24 min |
| Jogging | 20 min |
| Weight training, moderate | 38 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 (150 g); change it to what you actually ate. BodyPal works this out from your steps automatically.
On this page
- Steamed shrimp dumpling quick facts
- US servings from one dumpling to a dim sum order
- Steamed vs pan-fried vs frozen
- Sodium not fat is the row to watch
- How do steamed shrimp dumplings compare?
- Most popular steamed shrimp dumplings brands
- FAQ
Steamed shrimp dumpling quick facts
There is no separate USDA record for a steamed dumpling filled only with shrimp. The closest match to what lands on the table is the FNDDS entry 2708708, "Wonton, dumpling or pot sticker, steamed", a composite of the steamed dumplings Americans actually eat, shrimp shumai and har gow included. Retail shrimp-only shumai is denser than that average, and the brand numbers further down show by how much.
The column on the right is a six-piece plate at 150 g, built from the USDA per-100-g figures using an average of 25 g per dumpling. That per-piece weight is USDA's own "1 item, any size"; the six-piece plate is our own arithmetic from the 100 g figure, not a USDA serving.
| Nutrient | Per 100 g | Per 6 dumplings (150 g) | % Daily Value |
|---|---|---|---|
| Calories | 113 | 170 | — |
| Total fat | 4.6 g | 6.9 g | 9% |
| Saturated fat | 1.437 g | 2.2 g | 11% |
| Carbohydrate | 11.07 g | 16.6 g | 6% |
| Dietary fiber | 1.2 g | 1.8 g | 6% |
| Total sugars | 2.3 g | 3.5 g | — |
| Protein | 6.9 g | 10.4 g | 21% |
| Sodium | 368 mg | 552 mg | 24% |
% 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 label rows are missing on purpose. USDA does not publish added sugars or trans fat for this mixed-dish record, so those lines would be guesses and they stay out. Cholesterol and potassium are published: 14 mg and 237 mg per 100 g, which works out to 21 mg of cholesterol (7% DV) and 356 mg of potassium (8% DV) on the six-piece plate. The FDA's Daily Value reference is what all of those percentages are measured against.
US servings from one dumpling to a dim sum order
Dumplings are counted, not scooped, so the useful unit is the piece. At 25 g each, every dumpling you pick up is 28 calories. That single number does more work than any cup measure.
| Serving | Weight | Calories |
|---|---|---|
| 1 dumpling | 25 g | 28 kcal |
| 1 oz | 28 g | 32 kcal |
| 1 cup, about 3 dumplings | 75 g | 85 kcal |
| 6 dumplings, one steamer plate | 150 g | 170 kcal |
| 8 dumplings, a dim sum order | 200 g | 226 kcal |
| Per 100 g | 100 g | 113 kcal |
The one-dumpling and one-cup rows are USDA household measures. The ounce, the six-piece plate and the eight-piece order are our own arithmetic scaled from the USDA 100 g figure, not USDA servings.
Watch the cup. A USDA cup of dumplings is only 75 g, roughly three pieces and 85 calories, because round dumplings pack loosely and most of a measuring cup ends up as air. Log "1 cup" when you ate a steamer basket and you have undercounted by half. Count pieces instead, weigh one of them once, and the rest is multiplication.
Restaurant sizes drift. Har gow is usually smaller than the 25 g average, siu mai a little larger, and a frozen potsticker from a bag can hit 28 to 29 g on its own. If your dumplings are noticeably bigger than a bottle cap in width, add ten percent and move on.
Steamed vs pan-fried vs frozen
The same filling and the same wrapper land in very different places depending on what happens next. Steaming adds nothing; a pan adds oil; a bag of frozen dumplings has not lost any water yet.
| Version | Per 100 g | Typical portion | Calories |
|---|---|---|---|
| Steamed, as served | 113 kcal | 6 dumplings (150 g) | 170 kcal |
| Pan-fried potsticker | 192 kcal | 6 dumplings (150 g) | 288 kcal |
| Frozen, before cooking | 136 kcal | 5 pieces (145 g) | 197 kcal |
| Shrimp wonton soup | 33 kcal | 1 cup (245 g) | 81 kcal |
| Store-bought shrimp shumai | 188 kcal | 6 pieces (96 g) | 180 kcal |
| Dumpling wrapper alone | 291 kcal | 1 wrapper (8 g) | 23 kcal |
Pan-frying is the single biggest lever on the list. At 192 calories per 100 g the fried record is about 70 percent above the steamed one, and the identical six-piece plate goes from 170 to 288 calories. Those extra 118 calories come from the skillet, not from the shrimp: fat climbs from 4.6 g to 11.13 g per 100 g while protein barely moves.
Frozen dumplings read higher per 100 g than steamed ones, 136 against 113, which surprises people who assume raw means lighter. Nothing has absorbed steam yet, so the same mass is more dough and filling and less water. Five frozen pieces at 145 g come to 197 calories before any oil goes in the pan.
The wrapper is the densest thing in the table at 291 calories per 100 g, but a single wrapper weighs only about 8 g, so it contributes roughly 23 calories per dumpling. Soup is the opposite: shrimp wonton soup is 33 calories per 100 g and 81 for a full cup, because broth is mostly water.
Retail freezer bags sit above the restaurant average. Wismettac Shrimp Shumai Dumplings list 188 calories per 100 g and 180 for six pieces at 96 g, SeaPak Shrimp Potstickers 186 per 100 g and 260 for a seven-piece serving, and Twin Marquis Shrimp Dumpling Potstickers 169 per 100 g. Ito Shrimp Dumplings are the lightest of the group at 159 per 100 g. If you cooked them from a box, use the box.
Sodium not fat is the row to watch
Most people log dumplings worried about grease. The six-piece plate has 6.9 g of fat, 9% of the Daily Value, which is quiet for a hot appetizer. Sodium is the row that actually moves: 552 mg, or 24% of the 2,300 mg Daily Value, roughly a quarter teaspoon of table salt sitting inside the wrappers. Two plates and you are near half a day's sodium before the entree arrives.
That number does not include dipping sauce. Soy sauce lands on top of it, so if you are watching sodium, the honest move is to dip lightly rather than to skip a dumpling.
The protein side is better than its reputation. Ten and a half grams for a 170-calorie plate is 21% of the Daily Value, which puts steamed shrimp dumplings closer to a seafood appetizer than to a bread course, and shrimp counts toward the seafood servings described in MyPlate's protein foods guidance. Fiber is small at 1.8 g per plate, 6% of the Daily Value, since a wheat wrapper is refined flour.
How do steamed shrimp dumplings compare?
| Dish | Per 100 g | US serving | Calories |
|---|---|---|---|
| Steamed shrimp dumplings | 113 kcal | 6 dumplings (150 g) | 170 kcal |
| Fried dumpling or potsticker | 192 kcal | 1 dumpling (25 g) | 48 kcal |
| Frozen potsticker, unprepared | 136 kcal | 5 pieces (145 g) | 197 kcal |
| Wonton soup | 33 kcal | 1 cup (245 g) | 81 kcal |
Our take: if you are keeping the meal light, order steamed and let someone else order the fried plate, because a single fried dumpling costs 48 calories against 28 for a steamed one. If you want the meal to hold, the six-piece steamed plate with 10.4 g of protein for 170 calories does that better than a cup of wonton soup, which is only 81 calories but is mostly broth and lands 4.5 g of protein short. The version that quietly wastes calories is the frozen bag cooked in oil: it starts at 136 calories per 100 g and only goes up from there. Steam the frozen ones and you keep most of the advantage.
Most popular steamed shrimp 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) |
|---|---|
| Wismettac Shrimp Shumai Dumplings | 188 cal |
| SeaPak Shrimp Potstickers | 186 cal |
| Twin Marquis Shrimp Dumpling Potstickers | 169 cal |
| Ito Shrimp Dumplings | 159 cal |
| Synear Pork, Shrimp & Mushroom Supreme Dumpling | 233 cal |
| Ramar Pork with Shrimp Shumai | 247 cal |
Brand popularity: BodyPal food database. Nutrition: manufacturer labels / USDA FoodData Central.
Steamed shrimp dumpling FAQs
How many calories are in 6 steamed shrimp dumplings?
Six steamed dumplings weigh about 150 g and come to 170 calories, working from the USDA figure of 113 calories per 100 g. That plate also carries 10.4 g of protein and 552 mg of sodium. Sizes vary by restaurant, so weigh one dumpling once and count 28 calories per piece.
How many calories in one steamed dumpling?
One steamed dumpling is 28 calories at the USDA average weight of 25 g. Dim sum pieces run bigger and cocktail-size pieces smaller, so the number moves with the wrapper. Three of them, the USDA cup measure at 75 g, come to 85 calories, and eight pieces reach 226.
Are steamed dumplings healthier than fried dumplings?
Steamed wins on calories: 113 per 100 g against 192 for the fried version, so the same six-piece plate is 170 calories steamed and 288 pan-fried. Fat is where the gap opens, 4.6 g against 11.13 g per 100 g. Sodium moves least, 368 mg against 467 mg.
How much protein is in shrimp shumai?
A six-piece plate of steamed dumplings carries 10.4 g of protein, 21 percent of the 50 g Daily Value, from 6.9 g per 100 g. Retail shrimp shumai is denser: Wismettac lists 188 calories per 100 g and 180 for six pieces at 96 g, so check the box.
How much sodium is in steamed dumplings?
Six steamed dumplings hold 552 mg of sodium, 24 percent of the 2,300 mg Daily Value and roughly a quarter teaspoon of table salt. Per 100 g the figure is 368 mg. Dipping sauce is not in that number, so soy sauce lands on top of it.
How many calories in a cup of dumplings?
A USDA cup of dumplings is 75 g, about three pieces, and 85 calories. That is the trap in food logs: a cup is not a plate. A six-piece plate is twice that at 150 g and 170 calories, and a dim sum order of eight reaches 200 g and 226 calories.
Do frozen dumplings have more calories than steamed ones?
Per 100 g, yes: frozen unprepared potstickers are 136 calories against 113 for steamed, because nothing has absorbed steam yet. Five frozen pieces at 145 g come to 197 calories. Once they are steamed the density drops toward the cooked figure; if you pan-fry them instead, oil pushes it up.
Are steamed shrimp dumplings good for weight loss?
At 113 calories per 100 g steamed is the lightest version here apart from wonton soup, and a six-piece plate is 170 calories with 10.4 g of protein. The catch is sodium: 552 mg, 24 percent of a day. Six pieces work as a snack; a whole dim sum table adds up fast.
Similar foods
- Eggnog — 112 cal for 1/2 cup
- Protein Shake — 156 cal per cup
- Bubble Tea — 239 cal per drink
- Apple cider — 114 cal per cup
- Root beer — 152 cal for 12 fl oz glass
- Tonic Water — 124 cal per can or bottle (12 fl oz)
Count it without the math
Point the camera at the steamer basket and BodyPal counts the dumplings for you, piece by piece.
