Pan-Fried Chicken Gyoza Dumplings
Japan’s much-loved starter, combining two delightful contrasts: a very crisp golden base and a soft steamed top that seals in a rich filling of minced chicken with leek and fresh ginger.
Glycemic index
Glycemic load
Calories
Protein
💡 Smart Nutritional Guidance
Consumption advice
Have 4 to 6 pieces at most as part of a complete meal, with a green salad or a warm miso soup, to avoid overdoing the dough.
Best preparation methods
Use the “quick browning in a little oil, then steaming” technique instead of deep-frying, and swap ready-made sauces for rice vinegar with a few drops of low-sodium soy sauce.
Important Nutritional Note
Their glycemic index is low (48) and the glycemic load of 6 pieces (150 g) is 16.2; for people with diabetes they count as a moderate starch, and the chicken protein prevents a sharp rise in sugar.
Nutrition facts
| Nutrient | Per 100 g | Per typical portion (150 g) |
|---|---|---|
| Calories | 210 kcal | 315 kcal |
| Protein | 9 g | 13.5 g |
| Carbohydrate | 24 g | 36 g |
| Available carbohydrate | 22.5 g | 33.8 g |
| Fat | 8.5 g | 12.8 g |
| Dietary fibre | 1.5 g | 2.2 g |
The typical portion is approximate, for comparison purposes.
Comparison & smarter alternatives
Among the foods in Asian dishes with a glycemic index (24), it ranks 13 (lowest first).
Smart alternatives from the same family:
Frequently asked questions
Does gyoza make you gain weight on a diet?
A portion of 6 pieces, lightly browned and then steamed, gives you 315 kcal; eaten in moderation it won’t ruin a diet, and the secret is not to deep-fry it.
How can people with insulin resistance reduce the starch in gyoza?
Look for very thin wrappers and increase the filling of chicken, cabbage and leek at the expense of the dough.
What is the nutritional value of 6 pieces (150 g)?
They contain 315 kcal, 13.5 g protein, 12.8 g fat and 33.8 g available (net) carbohydrate.
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.