Gyoza are Japanese dumplings made with a filling that is wrapped in thin dough. They can be pan-fried, steamed, or boiled. Pork gyoza are a common variety filled with ground pork and vegetables. Many people enjoy eating gyoza but want to be mindful of their calorie intake. So how many calories are in a steamed pork gyoza?
Calories in Pork Gyoza
The number of calories in a steamed pork gyoza can vary depending on the size of the dumpling and the ingredients used in the filling and dough. On average, one steamed pork gyoza contains around 50 calories.
This is based on a dumpling that weighs approximately 20 grams. The filling contains lean ground pork, cabbage, green onion, garlic, ginger, and sesame oil. The wrapper is made from wheat flour dough.
Some factors that affect the calorie content include:
– Dumpling size – Larger dumplings contain more filling so have more calories. Smaller dumplings with less filling have fewer calories.
– Filling ingredients – Using fattier cuts of pork or adding extra oil increases calories. Lean pork and minimal oil keeps calories lower.
– Wrapper thickness – Thicker dough wrappers add more calories than thinner wrappers.
– Cooking method – Steaming leaches out fat while frying adds oil, increasing calories.
– Portion size – Eating multiple dumplings increases the total calorie intake.
Nutritional Breakdown of Steamed Pork Gyoza
Here is the nutritional breakdown for a typical steamed pork gyoza:
| Nutrient | Amount |
|---|---|
| Calories | 50 |
| Fat | 2g |
| Carbohydrates | 6g |
| Fiber | 1g |
| Sugars | 0g |
| Protein | 3g |
As you can see, the majority of calories in steamed gyoza come from the carbohydrate content of the wheat flour wrapper. There is also a small amount of protein from the pork filling and minimal fat when steamed.
Calories in Gyoza Filling vs Wrapper
The thin gyoza wrapper is made mainly of wheat flour and water. It contains around 30 calories per dumpling skin. The filling contains about 20 calories coming from the lean pork, vegetables, and seasoning.
So the wrapper contributes more calories than the filling itself when it comes to steamed gyoza. This is why the size of the wrapper and thickness can affect the total calorie count.
Calorie Comparison to Other Dumplings
How do the calories in steamed pork gyoza compare to other types of dumplings?
Here is a calorie comparison per 1 dumpling:
| Dumpling Type | Calories |
|---|---|
| Steamed pork gyoza | 50 |
| Steamed chicken gyoza | 45 |
| Pan-fried pork gyoza | 90 |
| Boiled pork wonton | 35 |
| Steamed vegetable potsticker | 40 |
Steamed gyoza are on the lower end for dumpling calories. Frying significantly increases the calorie count. Substituting chicken for pork reduces calories slightly. Wontons and vegetable dumplings are lower in calories than pork gyoza.
Ways to Reduce Calories in Gyoza
Here are some tips for lightening up gyoza:
– Use leaner cuts of pork or chicken in the filling
– Increase the vegetable content and reduce the meat
– Skip frying and only steam or boil
– Cut down on oil in the filling recipe
– Make the wrappers thinner
– Use smaller dumplings with less filling
– Control portion sizes to avoid overeating
– Opt for vegetable or shrimp gyozas which are naturally lower in calories
– Enjoy gyoza as an appetizer rather than a main course
Making some simple substitutions and adjustments can drastically cut down on the calories in gyoza while still preserving that classic juicy, flavorful dumpling experience.
Calorie Needs for Dumplings in a Balanced Diet
Gyoza can absolutely be part of a healthy, balanced diet when consumed in appropriate portions. The calorie needs for dumplings will vary depending on factors like:
– Gender
– Age
– Activity level
– Weight goals
Here are some general daily calorie targets that would allow room for enjoying steamed gyoza:
– Sedentary woman trying to lose weight: 1,500 calories
– Moderately active man trying to maintain: 2,500 calories
– Very active teenage athlete: 3,500 calories
Based on these calorie goals, here is a rough guideline for dumpling portions:
– 100 calories of gyoza (2 medium dumplings) for the 1,500 calorie diet
– 200 calories of gyoza (4 medium dumplings) for the 2,500 calorie diet
– 300 calories of gyoza (6 medium dumplings) for the 3,500 calorie diet
As long as steamed gyoza are eaten in reasonable amounts and balanced with vegetables, lean protein, whole grains, fruit, and healthy fats, they can be part of an overall healthy diet. Be mindful of portion sizes and you can still enjoy these crave-worthy dumplings.
Healthier Gyoza Recipe Substitutions
Try these recipe tweaks to lighten up gyoza:
Filling:
– Use a mix of half ground turkey and half lean pork
– Add extra cabbage, carrots, mushrooms and cut down on meat
– Season with minced garlic and ginger instead of oil
– Skip the salt and use soy sauce sparingly
Wrapper:
– Make them smaller to reduce calories
– Try wrappers made with a blend of whole wheat and white flour
– Experiment with wrappers made from cauliflower rice and egg whites
Cooking Method:
– Steam instead of frying
– Bake on a lightly greased sheet pan
– Boil gently then drain well and lightly pan fry with just a spray of oil
With some simple substitutions, you can still get all that comforting dumpling flavor while reducing the calories and increasing the nutrition in healthier homemade gyoza.
Low Calorie Dipping Sauces
Skip the fatty dipping sauces and try these flavorful but light gyoza accompaniments:
– Rice vinegar mixed with a little soy sauce
– Sauces made with vinegar, broth, soy sauce, chili oil, and ginger
– Mustard and wasabi diluted with water
– Low sodium soy sauce with lime juice
– Vinegar-based hot sauces like sriracha
– Plain Greek yogurt mixed with minced garlic
– Ponzu sauce (citrus soy sauce) with chopped green onion
Flavorful sauces made with vinegars, spices, herbs, citrus, mustard, and other strong flavors add lots of taste without the calories of oil-based sauces. Always control portion sizes of any sauce.
Health Benefits of Gyoza Ingredients
While gyoza should be enjoyed in moderation, the ingredients used to make them have some nutritional benefits:
– Cabbage – Fiber, antioxidants, vitamin C
– Green onion – Vitamin K, vitamin C, fiber
– Garlic – Antioxidants, anti-inflammatory, immunity boosting properties
– Ginger – Anti-inflammatory, aids digestion
– Lean pork – Protein, B vitamins, iron, zinc
– Whole wheat flour – Fiber, B vitamins, magnesium
Choosing healthy fillings and wrappers boosts the nutritional value. Steaming instead of frying reduces fat, calories, and sodium while maintaining beneficial nutrients.
Common Questions
Here are answers to some frequently asked questions about the calories in steamed pork gyoza:
Are steamed or pan-fried gyoza healthier?
Steamed gyoza are lower in calories and fat compared to pan-fried. Steaming avoids added cooking oil.
Are vegetable gyoza lower in calories?
Yes, vegetable gyoza are typically lower in calories than pork gyoza since they do not contain the higher calorie meat filling.
Can gyoza be part of a weight loss diet?
Gyoza can be worked into a weight loss diet in moderate portions along with an overall healthy eating plan. Steaming instead of frying helps reduce calories.
Are gyoza bad for you?
Gyoza are not inherently bad, but can become unhealthy depending on preparation methods, portion sizes, and fillings used. Enjoy in moderation as part of a balanced diet.
Are there low carb gyoza options?
Yes, there are low carb alternatives like using wrappers made with cauliflower rice or filling gyoza with shredded vegetables instead of starchy fillings. This reduces the carbohydrate content.
The Bottom Line
A steamed pork gyoza contains around 50 calories, depending on the size. Calories come mainly from the wheat flour wrapper, while the protein-rich filling contributes only about 20 calories. While not low calorie, gyoza can be enjoyed as part of a healthy diet when proper portion sizes are practiced and cooking methods limit added fat and sodium. With a few simple substitutions and healthy side dishes, steamed gyoza make for a crave-worthy appetizer or light meal.
