How much calories does 5 dumplings have?

Dumplings are a popular appetizer or main course in many cuisines around the world. Their small, bite-sized portions make them easy to eat, while their savory fillings satisfy cravings. But if you’re watching your calorie intake, you may wonder just how many calories are in 5 dumplings. The answer depends on the size, filling, cooking method, and accompaniments. By looking at some average nutrition information, we can estimate the calorie count for a typical serving of 5 dumplings.

Factors That Affect Dumpling Calorie Counts

Several variables contribute to the total calories in dumplings:

  • Size: Larger dumplings contain more dough and filling, thus more calories.
  • Filling ingredients: Meat, vegetable, or sweet fillings differ in calorie density.
  • Cooking method: Pan-fried, boiled, steamed, or deep-fried dumplings absorb various amounts of oil.
  • Dough ingredients: Thicker or enriched dough tends to be higher in calories.
  • Accompaniments: Dipping sauces, condiments, garnishes add extra calories.

By examining some popular dumpling styles, we can estimate a range for the total calories in 5 dumplings.

Calories in 5 Steamed Chinese Dumplings

Chinese-style dumplings with meat and vegetable fillings are often prepared by steaming. Here are typical nutrition facts for 5 steamed pork and cabbage dumplings:

Calories 230
Total Fat 9 g
Carbs 26 g
Protein 8 g

With about 230 calories in 5 dumplings, that’s only 46 calories each. Opting for dumplings filled with vegetables rather than pork would lower the calories further.

Calories in 5 Boiled Polish Dumplings

In Polish cuisine, dumplings known as pierogi are often boiled before being sautéed in butter or served with meat gravy. Here is the nutrition data for 5 boiled potato and cheese pierogi:

Calories 260
Total Fat 4 g
Carbs 46 g
Protein 7 g

At 260 calories total, each plain boiled dumpling contains around 52 calories. Pierogi with meat fillings would be higher in calories.

Calories in 5 Pan-Fried Potstickers

Potstickers are Chinese dumplings that are pan-fried on one side for a crispy, browned exterior. The oil absorbed during frying significantly increases their calorie content. Here are the nutrition facts for 5 pan-fried pork potstickers:

Calories 380
Total Fat 18 g
Carbs 41 g
Protein 13 g

At 380 total calories, pan-fried potstickers contain about 76 calories each. Using less oil while cooking would reduce the calorie count somewhat.

Calories in 5 Steamed Momos (Nepalese Dumplings)

Momos are a type of South Asian filled dumpling often cooked by steaming. Typical nutrition data for 5 steamed vegetable momos is:

Calories 220
Total Fat 5 g
Carbs 35 g
Protein 7 g

With 220 total calories, each steamed veggie momo contains around 44 calories. Momos with meat fillings would be higher in fat and calories.

Calories in 5 Pan-Fried Gyoza (Japanese Dumplings)

Japanese gyoza dumplings are typically pan-fried until their bottoms are crispy and browned. Here is the calorie information for 5 pan-fried pork gyoza:

Calories 350
Total Fat 16 g
Carbs 38 g
Protein 12 g

With 350 total calories, each pan-fried gyoza dumpling contains about 70 calories. Frying adds significant calories from oil absorption.

Calories in 5 Fried Jamaican Dumplings

In Caribbean cuisine, dumplings are made from a seasoned dough then deep-fried. Here are the nutrition facts for 5 small fried dumplings:

Calories 460
Total Fat 20 g
Carbs 63 g
Protein 5 g

At 460 total calories, each fried dumpling contains about 92 calories. The oil absorbed during deep frying significantly increases the calorie density.

Calories in 5 Boiled Matzo Balls (Jewish Dumplings)

Matzo balls are a dumpling commonly found in Jewish cuisine. Here are the nutrition facts for 5 small boiled matzo balls made with oil:

Calories 210
Total Fat 12 g
Carbs 21 g
Protein 5 g

With 210 calories total, each plain boiled matzo ball has around 42 calories. Matzo balls made with chicken fat would be higher in calories.

Calories in 5 Steamed Gluten-Free Dumplings

For those avoiding wheat, here is the nutrition data for 5 steamed gluten-free dumplings made with rice flour:

Calories 200
Total Fat 6 g
Carbs 33 g
Protein 5 g

With 200 calories total, each gluten-free dumpling has around 40 calories. Avoiding wheat flour decreases calories slightly.

Calories in 5 Baked Turkey Dumplings

For a healthier spin, here is the nutrition data for 5 dumplings baked with a turkey and vegetable filling:

Calories 150
Total Fat 2.5 g
Carbs 22 g
Protein 12 g

With only 150 calories total, each baked turkey dumpling contains just 30 calories. Choosing lean fillings and baking instead of frying reduces the calorie density.

Calories in 5 Dumplings Can Vary

As you can see, the number of calories in 5 dumplings can range widely from 150 to 460 calories, depending on the:

  • Size – Bigger dumplings mean more calories
  • Filling – Meat, veggie, sweet fillings differ in calories
  • Cooking Method – Frying adds more calories than steaming
  • Accompaniments – Dipping sauces and condiments add extra calories

On average, for a typical pan-fried or boiled dumpling, there are about 50-75 calories per dumpling. Steamed dumplings are on the lower end around 40-50 calories each, while fried dumplings are higher at 90-100+ calories each.

To reduce calories, choose vegetable-based fillings, smaller dumplings, and healthier cooking methods like steaming or baking. Watch out for high-calorie dipping sauces and condiments that can add more calories. Enjoy dumplings in moderation as part of a balanced diet.

How to Estimate Calories in Homemade Dumplings

When making dumplings at home, use these tips to estimate the calories per serving:

  • Weigh the dough and filling ingredients to determine the total grams of carbs, protein, fat.
  • Use nutrition data for the ingredients to calculate the calories per gram of each macronutrient.
  • Divide by the number of dumplings to get calories per dumpling.
  • Double check by entering the full recipe into a calorie counting app or online tool.

For example, for a recipe that makes 20 dumplings:

Ingredient Grams Calories/Gram Total Calories
Flour 100 g 4 cal/g 400
Water 50 g 0 cal/g 0
Ground Turkey 300 g 1.6 cal/g 480
Onion 50 g 0.3 cal/g 15
Garlic 10 g 0.5 cal/g 5
Ginger 10 g 0.8 cal/g 8
Total 908

Dividing the total calories by 20 dumplings gives us 45 calories per homemade turkey dumpling. Getting into the habit of calculating calories in homemade recipes takes just a few extra minutes and allows you to accurately track your intake.

How to Reduce Calories in Dumplings

Here are some tips for lightening up dumplings to reduce the calories:

  • Use lean ground turkey or chicken instead of pork or beef.
  • Choose veggie fillings like cabbage, mushrooms, or shredded carrots over meat.
  • Mix in riced cauliflower to lighten the filling.
  • Swap whole wheat or almond flour for some of the white flour in the dough.
  • Reduce the dough thickness to use less flour.
  • Steam or bake instead of frying to avoid excess oil.
  • Serve with broth instead of heavy dipping sauces.
  • Flavor with herbs, spices, garlic, ginger instead of salt and oil.
  • Enjoy a serving of 3-4 dumplings instead of 5-10.

With some simple substitutions and smart preparation methods, you can reduce the calories in dumplings and still enjoy their delicious taste.

Healthy Ways to Enjoy Dumplings

Here are some healthy serving suggestions for dumplings:

  • Chicken and veggie dumpling soup – Try dropping dumplings into a broth packed with veggies.
  • Steamed shrimp and napa cabbage dumplings – Skip the oil and opt for heart-healthy shrimp.
  • Turkey dumplings with carrot ginger sauce – Make a reduced-calorie dipping sauce.
  • Bake or air fry empanada dumplings – Cut calories by avoiding frying.
  • Steamed edamame and tofu potstickers – Use plant-based fillings.
  • Vegetable momos with cilantro chutney – Stuff with spinach, peas, cottage cheese.
  • Buffalo chicken dumplings with Greek yogurt dip – Lighten up blue cheese with tangy yogurt.
  • Apple cinnamon matzo ball dessert – Enjoy a fruit-filled dessert dumpling.

With creative fillings and healthy cooking methods, dumplings can be enjoyed as part of a nutritious eating pattern.

The Bottom Line

So how many calories are in 5 dumplings? Based on the size, filling, cooking method and accompaniments, 5 dumplings can range from 150 to over 400 calories. On average, steamed dumplings contain about 40-50 calories each, while fried dumplings are around 90-100 calories apiece. Stuff dumplings with vegetable fillings, opt for steaming or baking, and watch your portion size to keep your calorie count in check. Enjoying dumplings occasionally as part of a balanced diet can let you satisfy your cravings while still maintaining overall healthy eating habits.

Leave a Comment