Har Gow

Har Gow, also known as crystal shrimp dumplings, is a classic Cantonese dim sum dish featuring a delicate, translucent wrapper filled with plump shrimp. The filling typically consists of shrimp mixed with bamboo shoots, pork fat, and seasonings, all encased in a thin, chewy wrapper made from wheat and tapioca starch. It's a staple in dim sum restaurants worldwide, originating from Guangzhou, China.

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🍽️ Nutrition at a glance

Har Gow is relatively high in protein due to its shrimp content, with a moderate amount of fat from the pork fat and a small amount of carbohydrates from the wrapper. A typical serving of three dumplings provides around 150-200 calories, offering key nutrients like selenium, vitamin B12, and omega-3 fatty acids from the shrimp.

Nutrition breakdown

Calories	190 kcal
Protein	12 g
Carbs	22 g
Fat	5 g
Fiber	1 g
Sugar	1 g
Sodium	480 mg
Potassium	180 mg
Phosphorus	110 mg
Iron	1.5 mg
Zinc	1.0 mg
Selenium	15 mcg
Vitamin B12	0.8 mcg
Niacin (B3)	2.0 mg
Magnesium	20 mg

Per 4 pieces (approx. 120 g) · estimated, varies by recipe

💡 What's interesting

The wrapper's translucent, slightly chewy texture is a hallmark of skilled dim sum chefs, as it must be thin enough to showcase the pink shrimp inside yet sturdy enough to hold the filling. Nutritionally, it's a lighter dim sum option compared to fried varieties, providing a good balance of lean protein and minimal carbs.