Whole Wheat Dumplings

Whole Wheat Dumplings are a nutritious twist on traditional dumplings, featuring a dough made from whole wheat flour instead of refined white flour. They are typically filled with a savory mixture of ground meat (like pork or chicken) and vegetables such as cabbage, chives, or carrots, and are a popular dish across various Asian cuisines, particularly in Chinese and Japanese home cooking.

🍽️ Nutrition at a glance

These dumplings are a good source of complex carbohydrates and dietary fiber from the whole wheat wrapper, along with protein from the meat filling. A typical serving of 4-5 dumplings contains roughly 250-350 calories, making them a more fiber-rich and satisfying option compared to their white flour counterparts.

Nutrition breakdown

Calories	380 kcal
Protein	18 g
Carbs	52 g
Fat	10 g
Fiber	8 g
Sugar	4 g
Sodium	680 mg
Iron	4.5 mg
Magnesium	80 mg
Phosphorus	220 mg
Potassium	350 mg
Zinc	2.8 mg
Thiamin (B1)	0.5 mg
Niacin (B3)	5.2 mg
Folate	65 mcg

Per 8 dumplings (approx. 200 g) · estimated, varies by recipe

💡 What's interesting

Using whole wheat flour adds a nutty flavor and a slightly denser, chewier texture to the dumpling wrapper, while significantly boosting its fiber and micronutrient content. This adaptation reflects a modern, health-conscious approach to a classic comfort food, blending traditional culinary techniques with contemporary nutritional awareness.