Wonton, dumpling or pot sticker, fried
Common food
Photo: Wikipedia
A crispy, golden pocket of savory filling, where the thin dough wrapper shatters to reveal a juicy, seasoned meat or vegetable center. The high-heat frying creates a delightful contrast between the crunchy exterior and the tender, steaming interior. Nutritionally, it offers a balanced mix of protein and fats for satiety, though the carbs and fat content are notable.
Calorie split: 18% protein · 29% carbs · 52% fat
↓ Full nutrition💚 Why it's loved
People adore the addictive textural contrast—the audible crunch giving way to a burst of hot, flavorful juice. They are a beloved comfort food and social snack, deeply woven into family gatherings and street-food culture across Asia.
⚠️ Watch-outs & how to enjoy it better
The frying process significantly increases the calorie and fat content compared to steamed versions. The refined flour wrapper can cause rapid blood-sugar spikes, and they are often high in sodium. To counteract this, pair with a fiber-rich vegetable side (like stir-fried greens) and a vinegar-based dipping sauce to help blunt the glycemic response, and practice portion control.
Key benefits
- Provides a complete protein source from the filling
- Offers quick energy from the carbohydrate-rich wrapper
- Contains iron and B vitamins from the meat filling
- The fat content aids in the absorption of fat-soluble vitamins
- A versatile dish that can be adapted with various fillings
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The Chinese name for pot sticker, 'guotie,' literally translates to 'pot sticking,' a direct reference to the pan-frying method where water is added to steam them, and the remaining oil crisps the bottom.
Full nutrition (USDA data · scales with serving)
| Water | 64.0 g |
| Energy | 192 kcal |
| Protein | 8.8 g |
| Total lipid (fat) | 11.1 g |
| Carbohydrate, by difference | 14.1 g |
| Fiber, total dietary | 1.5 g |
| Total Sugars | 2.9 g |
| Calcium, Ca | 30.0 mg |
| Iron, Fe | 0.79 mg |
| Magnesium, Mg | 22.0 mg |
| Phosphorus, P | 134 mg |
| Potassium, K | 301 mg |
| Sodium, Na | 467 mg |
| Zinc, Zn | 1.8 mg |
| Copper, Cu | 0.04 mg |
| Selenium, Se | 18.7 ug |
| Vitamin C, total ascorbic acid | 8.8 mg |
| Thiamin | 0.39 mg |
| Riboflavin | 0.13 mg |
| Niacin | 2.4 mg |
| Vitamin B-6 | 0.26 mg |
| Folate, total | 19.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 19.0 ug |
| Folate, DFE | 19.0 ug |
| Choline, total | 55.5 mg |
| Vitamin B-12 | 0.28 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 5.0 ug |
| Retinol | 1.0 ug |
| Carotene, beta | 48.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 22.0 ug |
| Vitamin E (alpha-tocopherol) | 1.3 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.20 ug |
| Vitamin K (phylloquinone) | 63.5 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 2.5 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 | 0.00 g |
| SFA 14:0 | 0.08 g |
| SFA 16:0 | 1.6 g |
| SFA 18:0 | 0.74 g |
| Fatty acids, total monounsaturated | 4.9 g |
| MUFA 16:1 | 0.19 g |
| MUFA 18:1 | 4.6 g |
| MUFA 20:1 | 0.08 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 2.9 g |
| PUFA 18:2 | 2.5 g |
| PUFA 18:3 | 0.29 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.02 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 | 18.0 mg |
Amino acid profile (per 100g)
Estimated from Soup, wonton, Chinese restaurant — USDA does not publish this profile for Wonton.
| Tryptophan | 0.01 g |
| Threonine | 0.08 g |
| Isoleucine | 0.06 g |
| Leucine | 0.12 g |
| Lysine | 0.06 g |
| Methionine | 0.03 g |
| Cystine | 0.04 g |
| Phenylalanine | 0.07 g |
| Tyrosine | 0.05 g |
| Valine | 0.07 g |
| Arginine | 0.09 g |
| Histidine | 0.04 g |
| Alanine | 0.07 g |
| Aspartic acid | 0.11 g |
| Glutamic acid | 1.2 g |
| Glycine | 0.11 g |
| Proline | 0.20 g |
| Serine | 0.07 g |
FAQ
How is a fried dumpling different from a fried wonton?
Fried dumplings (like pot stickers) typically use a thicker, unleavened dough wrapper and are pan-fried, while fried wontons use a very thin, square wheat wrapper and are deep-fried until uniformly crispy, often served as an appetizer.
Can I make them healthier at home?
Yes. You can use lean ground meat or plant-based fillings, incorporate finely chopped vegetables for fiber, and pan-fry with minimal oil using a non-stick skillet. Baking or air-frying are also excellent lower-fat alternatives.
Why do they sometimes get soggy?
Sogginess occurs if the filling is too wet, if they are over-steamed without crisping, or if they sit in sauce too long. Ensure filling is well-drained, and for serving, keep the dipping sauce on the side.
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 1.92 kcal/g · 18% calories from protein · 1.5 g fiber · 2.9 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: 1.55 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.