Are Dumplings Healthy?

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Lauren Zembron
Lauren Zembronhttps://www.healthyfoodforliving.com/
I am a 34 year old living outside of Boston with my wonderful husband, energetic daughter, sweet son, and playful dog. I have degrees in both psychology and guidance counseling, and have worked in a variety of school settings. I strive to find a balance between the two basic food philosophies of “eat to live” and “live to eat“. I believe that food should be (and is!) one of the great pleasures of leading a healthy lifestyle.
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Health enthusiasts are always looking for tasty and healthy foods. But the combination is not so easy to find. But it’s not impossible as dumplings embody both.

Dumplings are typically quite nutritious because they contain a lot of whole foods that may provide a wide range of micronutrients. However, fats and oils account for the majority of calories. This indicates that while dumplings aren’t perfect for a healthy diet, you may always eat dumplings in a few numbers.

Are dumplings healthy? What can be healthier – to have boiled or steamed dumplings? But what are those anyway? Read the article thoroughly to learn about all the types of dumplings, the healthy dumplings you can buy or make at home, and much more!

What Are Dumplings? 

The name “dumpling” is deeply grounded in Asian cuisine. Traditional dumplings carry deep symbolism in these cultures. They constitute a genre of dishes made up of thin wrappers of dough pieces with filling inside.

One can use different starch sources like flour, bread, potatoes, or buckwheat to make the dough. You can stuff it with tofu, meat, cheese, fish, vegetables, desserts, or fruits.

Dumplings have a reputation in many international cuisines as well. You can cook it in various ways, like boiling, steaming, baking, frying, or simmering. People serve stew, fruit, or soup with dumplings.

Types Of Dumplings

Methods for cooking dumplings can vary. Depending on the cooking method, you can have

  • Steam Dumplings: a reasonably healthy option
  • Boiled Dumplings: healthy carbohydrates but not like a steamed dumpling
  • Keto Dumplings: taste virtually like the usual one
  • Pan-fried Dumplings: deep-fried or pan-fried versions aren’t healthy carbohydrates

Types Of Dumpling Fillings

There are mainly four types of fillings for dumplings you can choose from, according to the traditional recipe. But fusion chefs often go overboard and make up their variants. 

The different types of fillings for dumplings are

  • Soup dumplings: it has a dry broth that becomes liquid once steamed.
  • Meat dumplings: contain mincemeat, and vegetables may be included.
  • Sweet fillings: nuts, fruits, and even sweetened cheese are examples.
  • Solid dumplings: have no fillings inside, such as knödel or gnocchi.

Different Dumpling Doughs

You can produce the dough using water and wheat flour. Yet, there are many different ways to make the dough:

  • Flour variety
  • Vegetable-based
  • Bread-based
  • Dairy and fat content

Are Dumplings High in Carbs Or Protein? 

Are dumplings high in carbs and fats? How many carbs do they contain? 

Dumplings contain about 68% carbohydrates. Again, the protein and fat contents are around 11% and 21%. The percentage can vary depending on the dumpling type. You can easily distinguish it now. 

Are dumplings carbs or proteins? Well, they are a combination of carbs and fats. They contain a lot of calories too. You may want to know about the other nutrients as well before putting dumplings as a staple in your regular diet.

Health Benefits Of Dumplings

Dumplings have rich nutrients, though they lack micronutrients. But overall, they are a good energy source. To get more benefits from dumplings, you need to have steamed dumplings. 

Steamed dumplings are more nutrient-rich than the other types. On the plus side, it has a low-calorie count. On the other hand, deep-fried dumplings contain from 2 to 3 grams more fat for one dumpling. And this fat makes them have more calories. If you want a slimmer figure, eat less to maintain a healthy weight.

It’s already bad enough that dumplings are low in protein. You don’t want to add more fat to make the dish worse.

Steamed Is the Way to Go

Surely, deep-fried potstickers and gyoza can be tempting at times. But while dieting, boiled or steamed dumplings are fantastic. 

Compared to their less healthy counterparts, you don’t have to get a headache with calories. And their tastes are nothing to scoff at.

Seven Healthiest Dumplings On Market

Here, you will find the list of the healthiest frozen dumplings you can buy in the market.

1. Whole Foods Market Vegetable Potstickers

It’s one of the best frozen dumplings. They can be steamed or boiled too. One serving contains four pieces or 113 g

NutrientsQuantity 
Calories200
Fat3 g
Saturated Fat1 g
Sodium330 mg
Carbs38 g
Fiber3 g
Sugar4 g
Protein6 g

2. Nasoya Organic Vegan Tofu Vegetable Dumplings

These Dumplings represent another great frozen dumpling. One serving contains five pieces or 85 g.

NutrientsQuantity 
Calories170
Fat3 g
Saturated Fat0 g
Sodium660 mg
Carbs29 g
Fiber1 g
Sugar1 g
Protein7 g

3. PF Chang’s Pork Dumplings

One serving has three pieces or 88 g. It also contains two teaspoons of soy sauce.

NutrientsQuantity 
Calories170
Fat7 g
Saturated Fat2 g
Sodium590 mg
Carbs20 g
Fiber1 g
Sugar3 g
Protein7 g

4. Kasia’s Sauerkraut Pierogi

One serving contains three pieces or 99 g.

NutrientsQuantity 
Calories180
Fat2 g
Saturated Fat0 g
Sodium600 mg
Carbs34 g
Fiber2 g
Sugar1 g
Protein5 g

5. Feel Good Foods Pork Potstickers

One serving contains six pieces or 138 g (also includes soy sauce)

NutrientsQuantity 
Calories259
Fat10 g
Saturated Fat2 g
Sodium800 mg
Carbs38 g
Fiber1 g
Sugar7 g
Protein7 g

6. Trader Joe’s Chicken Gyoza Potstickers

One serving consists of seven pieces or 140 g

NutrientsQuantity 
Calories200
Fat4 g
Saturated Fat1 g
Sodium550 mg
Carbs30 g
Fiber4 g
Sugar0 g
Protein10 g

7. Ling Ling Asian Kitchen Potstickers, Chicken and Vegetable

One serving consists of five pieces or 145 g

NutrientsQuantity 
Calories260
Fat7 g
Saturated Fat1.5 g
Sodium600 mg
Carbs39 g
Fiber2 g
Sugar4 g
Protein12 g

Frequently Asked Questions (FAQs) 

Are steamed dumplings healthy?

Dumplings are pretty nutritious since they contain plenty of nutrients. It also may provide a wide range of micronutrients. 

However, it is not an ideal food because of the poor balance of macronutrients. So, steamed dumplings are a reasonably healthy option.

Are dumplings bad for weight loss?

Boiled or steamed dumplings are a relatively healthy option. You should consider the filling, servings, and sauces you’re using. Less energy is found in veggie and seafood ones.

How many dumplings should you eat?

With guests coming, you may make up to 30 dumplings. Though, 15 – 20 dumplings should do the work. Falling short in a dumpling party is not an option.

A man needs around 2500 calories per day. In contrast, the number is 2000 calories per day for a woman. A dumpling contains 80 calories approx. A person may have 500 – 800 calories per meal.

So, how many dumplings should you eat for a meal? Doing the math, we know that one should not eat more than ten dumplings in one sitting. These numbers are a rough estimate and can vary for different individuals.

Final Words

Dumplings are not unhealthy. This answers your question – are dumplings healthy? They have good nutritional properties. However, it has a poor balance of macronutrients. 

Not all foods need to be all-rounders. So, regularly having dumplings is not bad for your health. But it would be best if you did not eat dumplings a lot when you want a balanced portion. If you are on a diet, consider eating steamed dumplings. You can try veggie and seafood ones too. 

Avoid the pan-fried version in this case. Don’t be tempted while ordering dumplings and get yourself on track!

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