Dumplings (Gyoza)
Delicate Asian dough parcels filled with minced meat or vegetables and steamed in bamboo baskets. Steaming keeps the dough light and completely free of frying oil, giving dumplings a moderate glycemic index (≈48) and clean, light energy that is easy on digestion.
Glycemic index
Glycemic load
Calories
Protein
💡 Smart Nutritional Guidance
Consumption advice
Keep your portion to 4 to 6 dumplings as a filling light meal, with a plate of boiled leafy greens (such as bok choy) for fibre and fullness.
Best preparation methods
Choose fillings rich in meat and vegetables such as cabbage and spring onion, and dip them in a mix of Chinese black vinegar, minced ginger and a little sesame oil instead of sugary sauces.
Important Nutritional Note
Steamed dumplings are a much healthier choice than crispy fried dumplings (potstickers); they spare you the frying fat and help keep blood sugar steady.
Nutrition facts
| Nutrient | Per 100 g | Per typical portion (150 g) |
|---|---|---|
| Calories | 206 kcal | 309 kcal |
| Protein | 7.5 g | 11.2 g |
| Carbohydrate | 23 g | 34.5 g |
| Available carbohydrate | 21.8 g | 32.7 g |
| Fat | 9 g | 13.5 g |
| Dietary fibre | 1.2 g | 1.8 g |
The typical portion is approximate, for comparison purposes.
Comparison & smarter alternatives
Among the foods in Asian dishes with a glycemic index (14), it ranks 6 (lowest first).
Smart alternatives from the same family:
Frequently asked questions
Are Dumplings (Gyoza) good for weight loss?
It can fit a balanced plan with portion control: a 150 g portion gives 309 kcal, and what matters most is your total daily intake and the rest of the meal.
How do Dumplings (Gyoza) affect blood sugar?
Its glycemic index is 48 (Low), a clinically reviewed estimate rather than a laboratory measurement. A typical 150 g portion has a glycemic load of 15.7 (Medium), so it is best combined with protein or fibre-rich vegetables.
What is the nutritional value of a typical portion of Dumplings (Gyoza)?
A typical 150 g portion of Dumplings (Gyoza) provides about 309 kcal, 11.2 g protein, 34.5 g carbohydrate, 13.5 g fat and 1.8 g fibre.
Reviewed by the WiBo Health medical team · Last reviewed 13 October 2026
Disclaimer: This guidance is for nutritional lifestyle orientation and does not constitute a diagnostic medical device under EU Regulation MDR 2017/745.