Wonton, dumpling or pot sticker, steamed
Common food
Photo: Wikipedia
Steamed wontons, dumplings, or potstickers are delicate parcels of seasoned meat or vegetables encased in a thin, translucent dough wrapper. When steamed, they achieve a tender, slightly chewy texture with a clean, savory flavor that highlights the filling. Nutritionally, they offer a balanced bite with a good protein-to-calorie ratio and moderate carbohydrates.
💚 Why it's loved
People love them for their comforting, savory umami flavor and the satisfying contrast between the soft, steamed wrapper and juicy filling. They are deeply embedded in East Asian culinary traditions, often enjoyed as a communal dish during festivals and family gatherings.
⚠️ Watch-outs & how to enjoy it better
The primary downside is the potential for high sodium content in the filling and dipping sauce, which can be a concern for those monitoring blood pressure. The refined flour wrapper can cause a quicker blood-sugar spike compared to whole grains. To counteract this, pair them with a fiber-rich vegetable side dish or a vinegar-based dipping sauce, and practice portion control by focusing on the filling.
Key benefits
- Good source of lean protein per calorie
- Steaming preserves nutrients without added fat
- Moderate fiber content from wrapper and vegetable fillings
- Low in sugar, suitable for balanced meals
- Versatile base for various flavor profiles
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The word 'wonton' (雲吞) in Cantonese literally translates to 'cloud swallow,' a poetic reference to how the dumplings float in broth like little clouds.
Full nutrition (scales with serving)
| Water | 75.8 g |
| Energy | 113 kcal |
| Protein | 6.9 g |
| Total lipid (fat) | 4.6 g |
| Carbohydrate, by difference | 11.1 g |
| Fiber, total dietary | 1.2 g |
| Total Sugars | 2.3 g |
| Calcium, Ca | 23.0 mg |
| Iron, Fe | 0.62 mg |
| Magnesium, Mg | 18.0 mg |
| Phosphorus, P | 106 mg |
| Potassium, K | 237 mg |
| Sodium, Na | 368 mg |
| Zinc, Zn | 1.4 mg |
| Copper, Cu | 0.03 mg |
| Selenium, Se | 14.8 ug |
| Vitamin C, total ascorbic acid | 6.9 mg |
| Thiamin | 0.31 mg |
| Riboflavin | 0.11 mg |
| Niacin | 1.9 mg |
| Vitamin B-6 | 0.21 mg |
| Folate, total | 15.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 15.0 ug |
| Folate, DFE | 15.0 ug |
| Choline, total | 43.7 mg |
| Vitamin B-12 | 0.22 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 4.0 ug |
| Retinol | 1.0 ug |
| Carotene, beta | 38.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 18.0 ug |
| Vitamin E (alpha-tocopherol) | 0.21 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.20 ug |
| Vitamin K (phylloquinone) | 45.8 ug |
| Fatty acids, total saturated | 1.4 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 | 0.06 g |
| SFA 16:0 | 0.87 g |
| SFA 18:0 | 0.46 g |
| Fatty acids, total monounsaturated | 2.1 g |
| MUFA 16:1 | 0.14 g |
| MUFA 18:1 | 1.9 g |
| MUFA 20:1 | 0.03 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.65 g |
| PUFA 18:2 | 0.57 g |
| PUFA 18:3 | 0.05 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 | 14.0 mg |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
FAQ
What's the difference between a steamed dumpling and a potsticker?
While the terms are often used interchangeably, a potsticker (guotie) is typically pan-fried first and then steamed, creating a crispy bottom. A purely steamed dumpling (zheng jiao) is cooked only with steam, resulting in a uniformly soft texture.
Are steamed dumplings a good source of protein?
Yes, per 100g they provide about 6.9g of protein, which is substantial for their calorie count, especially when filled with meat or shrimp.
How can I make steamed dumplings healthier at home?
Use lean protein like chicken or turkey, load the filling with finely chopped vegetables (cabbage, carrots, mushrooms), and serve with a low-sodium dipping sauce made with vinegar, ginger, and a touch of chili.