Quick Answer
On average, one fried gyoza contains around 50 calories. However, the exact calorie count can vary depending on the size of the gyoza, the filling ingredients, cooking method, and amount of oil used. A typical fried gyoza made with pork filling contains about 50-60 calories per piece. Vegetable or chicken gyozas may be slightly lower in calories. Deep frying adds more oil and calories compared to pan frying. Smaller gyozas also tend to be lower in calories than larger ones.
Calories in Different Types of Fried Gyoza
The calories in fried gyoza can range from around 40-70 calories per piece on average, depending on the filling:
Pork Gyoza
– Pan fried: 50-60 calories per gyoza
– Deep fried: 60-70 calories per gyoza
Pork is a common filling for gyozas, providing a juicy, savory flavor. The pork itself contributes fat and calories, while the outer dough wrapping also adds calories from flour and oil used for frying.
Chicken Gyoza
– Pan fried: 45-55 calories per gyoza
– Deep fried: 55-65 calories per gyoza
Chicken gyozas typically contain slightly fewer calories than pork because chicken breast meat is lower in fat. However, the difference is small since the outer dough still contains calories.
Vegetable Gyoza
– Pan fried: 40-50 calories per gyoza
– Deep fried: 50-60 calories per gyoza
Veggie gyozas use fillings like cabbage, carrots, mushrooms and tofu instead of meat. The lack of fatty meat makes vegetable gyozas the lowest in calories. But the outer dough still adds a significant number of calories from the flour and cooking oil.
Shrimp Gyoza
– Pan fried: 50-60 calories per gyoza
– Deep fried: 60-70 calories per gyoza
Shrimp gyozas contain a similar amount of calories to pork gyozas. Although shrimp is low in fat, the small difference doesn’t significantly reduce the total calories since the outer dough contributes a lot of calories too.
Factors Affecting Calorie Count of Fried Gyoza
Several factors account for the range in calories for fried gyoza and cause variation between different recipes:
Filling Ingredients
As seen above, the major factor is the filling. Meat, seafood and vegetable fillings range in calories based on their fat and protein content.
Dough Wrapper
The dough wrapper for gyozas is made from flour, salt and water. More dough per gyoza adds more calories. Thicker doughs result in higher calorie counts.
Gyoza Size
Larger gyozas naturally contain more calories than smaller gyozas since they have more filling and dough. For example, a jumbo gyoza may have 70-80 calories versus 40-50 for a small one.
Cooking Oil
The amount of cooking oil used to fry gyozas greatly impacts their calorie content. Deep frying adds significantly more oil than pan frying. Using less oil to pan fry results in lower calorie gyozas.
Cooking Method
As shown below, deep frying adds about 10-20 more calories per gyoza compared to pan frying due to the increased oil absorption:
| Cooking Method | Calories Per Gyoza |
|---|---|
| Pan fried | 40-60 calories |
| Deep fried | 50-70 calories |
Detailed Calorie Breakdown of Fried Gyoza
To understand where the calories come from in a fried gyoza, here is a more detailed calorie breakdown of a typical pan fried pork gyoza:
Outer Dough Wrapper (25 calories)
– Flour: 20 calories
– Water: 0 calories
– Salt: 0 calories
– Cooking oil: 5 calories
The outer gyoza wrapper is made from flour, water and salt. When pan frying, the dough absorbs a small amount of oil adding about 5 calories.
Pork Filling (25 calories)
– Ground pork: 20 calories
– Green onions: 1 calorie
– Ginger: 1 calorie
– Soy sauce: 3 calories
The savory pork filling contains protein and fat, contributing about 20 calories before cooking. The aromatics and sauce add another 5 calories.
Total Calories Per Gyoza: 50 calories
In total, a typical pan fried pork gyoza contains about 25 calories from the outer wrapper plus 25 calories from the inner filling, equaling approximately 50 calories per piece.
Of course, the exact calorie counts can vary between different gyoza recipes based on the factors mentioned previously. But in general, estimating about 50 calories per average sized pan fried gyoza is a reasonable starting point.
Comparing Gyoza Calories to Other Dumplings
Gyozas are a type of Asian dumpling along with several similar varieties:
| Dumpling Type | Calories Per Piece |
|---|---|
| Gyoza (pan fried) | 50 calories |
| Potsticker (pan fried) | 60 calories |
| Har gow (steamed shrimp dumpling) | 30 calories |
| Soup dumpling (steamed) | 20 calories |
| Wonton (boiled) | 20 calories |
Gyozas and potstickers tend to be higher in calories than other types since they are pan fried. Steamed or boiled dumplings absorb less oil, resulting in fewer calories.
Health Benefits of Gyoza
Although fried gyoza is higher in calories and fat compared to other cooking methods, it can still fit into a healthy diet in moderation. Gyoza offers several benefits:
High in Protein
The filling provides a good source of protein from pork, chicken, shrimp or tofu. This helps satisfy appetite and provides essential amino acids.
Packed with Veggies
In addition to the protein filling, gyoza often contains cabbage, green onion, carrots, and mushrooms which add vitamins, minerals and fiber.
Whole Grains
The outer wrapper is typically made from white wheat flour which provides B vitamins, iron, and magnesium. Using whole wheat flour adds even more nutrients.
Versatile Ingredients
Gyozas can be filled with endless combinations of meats, veggies, and seasonings. This allows modifying them to suit different diets and tastes.
Satisfying Meal Option
A serving of 6 pan fried gyozas provides about 300 calories, 12g protein, 4g fiber plus vitamins and minerals. Paired with veggies or soup, they can make a nutritious lunch or dinner.
Tips for Lightening Up Fried Gyoza
Here are some suggestions to reduce the calories and increase the nutrition in fried gyoza:
– Use whole wheat flour in the dough wrapper
– Try vegetable or chicken fillings instead of pork
– Load up on low cal veggies like cabbage, mushrooms and carrots
– Reduce the amount of meat to make more veggie-centric gyozas
– Use just a splash of oil for pan frying instead of deep frying
– Enjoy gyozas as an appetizer instead of a main meal
– Balance gyoza with veggies, broth-based soups or fresh fruit
With some simple modifications, fried gyoza can be enjoyed as part of an overall healthy diet without going overboard on calories. Moderation and balance are key when savoring these delectable Asian dumplings.
Cooking Methods for Low Calorie Gyoza
While pan or deep frying adds the most calories, gyozas can also be prepared using lower calorie cooking methods:
Steamed Gyoza
Calories per piece: 30-40
Steaming gyozas eliminates the oil used for frying, drastically reducing the calories. Steamed gyozas have just the filling and the thin, unleavened dough wrapper. Serve them drizzled with a small amount of reduced sodium soy sauce.
Boiled Gyoza
Calories per piece: 35-45
Boiling gyozas also cooks them without any added oil. The dumplings float at the top where the hot water steams and cooks them. The boiled dumplings have a firm, slippery texture. Dip them in a vinegar-soy sauce mixture.
Broth Poached Gyoza
Calories per piece: 40-50
Poaching the gyozas in broth imparts savory flavor while keeping calories in check. Chicken, veggie or miso broth work well. The broth naturally reduces down into a sauce as the gyozas cook.
Baked Gyoza
Calories per piece: 45-55
Baking gyozas in the oven avoids frying with oil. Fan them out on a lightly greased baking sheet and cook at 400°F until the wrappers are crisp. The baked dumplings have a chewy, crunchy texture.
Healthy Gyoza Recipe (Pan Fried)
This pan fried gyoza recipe uses classic ingredients but lightens it up by using half whole wheat dough, chicken filling and minimal oil.
Ingredients
Dough:
– 1 cup whole wheat flour
– 1 cup all-purpose flour
– 1/2 tsp salt
– 3/4 cup water
Filling:
– 1 lb ground chicken (93% lean)
– 3 cups finely chopped napa cabbage
– 1 cup shredded carrot
– 1/4 cup chopped green onion
– 1 Tbsp grated ginger
– 2 garlic cloves, minced
– 2 Tbsp reduced sodium soy sauce
Other:
– 1-2 tsp canola oil for pan frying
– Low sodium soy sauce for serving
Instructions
1. Make the dough: Mix together the whole wheat flour, all-purpose flour and salt in a medium bowl. Slowly pour in the water while stirring until a shaggy dough forms. Knead for 2-3 minutes until smooth. Cover and let rest for 30 minutes.
2. Prepare the filling: Combine the chicken, cabbage, carrot, green onion, ginger, garlic and soy sauce in a large bowl. Mix thoroughly to distribute ingredients evenly.
3. Assemble the gyozas: Roll the dough into a long log and cut into 30 equal pieces. Working with one piece at a time, roll out into 3-inch rounds. Spoon 1-2 Tbsp of filling into the center of each wrapper. Wet the edge of the wrapper with water and crimp into pleats to seal.
4. Pan fry the gyozas: Heat 1 tsp canola oil in a large non-stick skillet over medium high heat. Place gyozas in the pan flat side down in a single layer without overcrowding. Fry until bottoms are golden brown, 2-3 minutes. Pour in 1/4 cup water and immediately cover the pan. Cook for 5 more minutes until water is evaporated and filling is cooked through.
5. Serve gyozas drizzled with a bit of low sodium soy sauce. Enjoy!
Nutrition Facts Per Gyoza:
Calories: 55
Fat: 2g
Carbs: 7g
Protein: 4g
This lighter take on fried gyoza provides a satisfying crunch with fewer calories, more whole grains, and extra vegetables. You can adjust the filling ingredients to suit your tastes while keeping nutrition in mind. Pan frying in just a small amount of oil keeps them crisp yet better for you than deep frying. Enjoy these Asian dumplings in moderation as part of a balanced diet.
