Bao bun
Common food
Photo: Wikipedia
A soft, pillowy steamed bun made from leavened wheat dough, often encasing a savory or sweet filling. Its texture is delightfully fluffy and slightly chewy, with a mild, subtly sweet flavor that complements a wide range of fillings. Nutritionally, it's a carbohydrate-rich staple, providing a quick source of energy.
Calorie split: 16% protein · 58% carbs · 25% fat
↓ Full nutrition💚 Why it's loved
People adore bao buns for their comforting, cloud-like texture and the delightful contrast between the soft dough and a flavorful filling, whether it's savory braised pork or sweet red bean paste. They are a beloved street food and home-cooked staple, embodying both simplicity and culinary artistry.
⚠️ Watch-outs & how to enjoy it better
Due to their refined carbohydrate content, they can cause rapid blood-sugar spikes, making them less ideal for those managing diabetes. The dough is also a source of gluten, a common allergen. To mitigate blood sugar impact, pair a smaller portion with protein (like a pork belly filling) and fiber-rich vegetables (like pickled mustard greens or cucumber).
Key benefits
- Excellent source of quick energy from complex carbohydrates
- Contains moderate protein for muscle maintenance
- Low in fat, making it a lighter alternative to fried breads
- Versatile base for both savory and sweet dishes
- A culturally significant comfort food in many Asian cuisines
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The iconic 'lotus leaf' shape of a folded gua bao is said to symbolize a wallet, and eating it is considered a wish for prosperity.
Full nutrition (USDA data · scales with serving)
| Water | 39.3 g |
| Energy | 273 kcal |
| Protein | 11.2 g |
| Total lipid (fat) | 7.6 g |
| Carbohydrate, by difference | 39.8 g |
| Fiber, total dietary | 1.2 g |
| Total Sugars | 5.9 g |
| Calcium, Ca | 140 mg |
| Iron, Fe | 2.9 mg |
| Magnesium, Mg | 20.0 mg |
| Phosphorus, P | 152 mg |
| Potassium, K | 162 mg |
| Sodium, Na | 354 mg |
| Zinc, Zn | 0.90 mg |
| Copper, Cu | 0.09 mg |
| Selenium, Se | 14.6 ug |
| Vitamin C, total ascorbic acid | 0.20 mg |
| Thiamin | 0.54 mg |
| Riboflavin | 0.25 mg |
| Niacin | 3.9 mg |
| Vitamin B-6 | 0.16 mg |
| Folate, total | 47.0 ug |
| Folic acid | 40.0 ug |
| Folate, food | 7.0 ug |
| Folate, DFE | 75.0 ug |
| Choline, total | 28.4 mg |
| Vitamin B-12 | 0.17 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 0.00 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 7.0 ug |
| Vitamin E (alpha-tocopherol) | 0.33 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.20 ug |
| Vitamin K (phylloquinone) | 1.4 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 2.3 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.01 g |
| SFA 12:0 | 0.01 g |
| SFA 14:0 | 0.07 g |
| SFA 16:0 | 1.5 g |
| SFA 18:0 | 0.74 g |
| Fatty acids, total monounsaturated | 3.1 g |
| MUFA 16:1 | 0.16 g |
| MUFA 18:1 | 2.9 g |
| MUFA 20:1 | 0.06 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 1.3 g |
| PUFA 18:2 | 1.2 g |
| PUFA 18:3 | 0.10 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.01 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 21.0 mg |
FAQ
What's the difference between a bao bun and a baozi?
Generally, 'bao' is the broad term for a steamed bun. 'Baozi' (包子) specifically refers to a stuffed, round bun, while 'mantou' (馒头) is an unstuffed, often plain bun. 'Gua bao' is a specific folded, flat bun.
Are steamed buns healthier than baked bread?
They can be, as steaming avoids added fats used in baking or frying. However, both are primarily refined carbohydrates. The overall healthiness depends heavily on the filling and portion size.
Can I freeze leftover bao buns?
Yes, they freeze very well. Let them cool completely, then freeze in a single layer on a tray before transferring to a bag. Reheat directly from frozen by steaming for 8-10 minutes until hot and fluffy.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 2.73 kcal/g · 16% calories from protein · 1.2 g fiber · 5.9 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 2.19 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.