Chinese Steamed Buns (Mantou)

Chinese Steamed Buns (Mantou) recipe videos

Chinese Steamed Buns, known as Mantou, are soft, fluffy, and slightly sweet yeast-leavened bread made from wheat flour, water, and a leavening agent. Originating from northern China, they are a staple food often served plain or as a vehicle for savory fillings, but the classic mantou is unfilled and steamed to a pillowy perfection.

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🍽️ Nutrition at a glance

Mantou is primarily a source of carbohydrates, providing quick energy, with a small amount of plant-based protein from the wheat flour. A typical plain mantou (about 80-100g) contains roughly 200-250 calories, with minimal fat and some B vitamins and iron from the flour.

Nutrition breakdown

Calories	233 kcal
Protein	7 g
Carbs	45 g
Fat	2.5 g
Fiber	1.5 g
Sugar	5 g
Sodium	280 mg
Iron	2.5 mg
Thiamin (B1)	0.3 mg
Niacin (B3)	3.5 mg
Folate	80 µg
Calcium	60 mg
Phosphorus	90 mg
Magnesium	20 mg
Selenium	12 µg

Per 1 medium bun (100 g) · estimated, varies by recipe

💡 What's interesting

Culturally, mantou has a legendary origin story involving the strategist Zhuge Liang, who supposedly created them as a substitute for human heads in a river-crossing ritual. Nutritionally, steaming makes it a healthier cooking method than frying, preserving more nutrients and resulting in a lower-fat food compared to many other breads.