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Small folded dumplings with thin, blistered rice-paper wrappers baked to a patchy golden brown, their crisp edges curled slightly, arranged on a plate.

Baked crispy dumplings with rice paper Calories

Oven-baked crispy dumplings made with rice paper; lighter than fried versions.

CALORIES · 100 G

210kcal

GI

58medium

POTASSIUM · 100 G

170mg

FIBER · 100 G

1.6g

Quick answer

1 serving (medium) of Baked crispy dumplings with rice paper (150 g) has 315 calories. That works out to 210 calories per 100 g. It contains 36.8 g of carbs, 12.8 g of protein, 12.8 g of fat and 2.4 g of fiber. Its 18 µg of Selenium covers 33% of the Daily Value. Its glycemic index is 58 (medium), so it raises blood sugar at a moderate pace.

Baked crispy dumplings with rice paper Nutrition Facts

Selected: 1 serving (medium) · 150 g

315

KCAL / 150G

Carbs

36.8g

· 13% DV

Protein

12.8g

· 26% DV

Fat

12.8g

· 16% DV

Fiber

2.4g

· 9% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 47% · Protein 16% · Fat 37%

Baked crispy dumplings with rice paper nutrition facts table · 1 serving (medium) (150 g)

NutrientAmount% DV
Calories315 kcal
Total fat12.8 g16%
Saturated fat3.15 g16%
Trans fat0.03 g
Sodium480 mg21%
Total carbohydrate36.8 g13%
Fiber2.4 g9%
Protein12.8 g26%

Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.

Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.

Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.

Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.

Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.

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How Many Calories in 1 Serving of Baked crispy dumplings with rice paper?

ServingAmountCalories
1 serving (medium)150 g315 kcal
1 piece (mini)18 g38 kcal
4 piece (small)72 g151 kcal
100 g100 g210 kcal
6 piece (medium)108 g227 kcal
1 cup (diced)130 g273 kcal
8 piece (large)144 g302 kcal
10 piece (extra large)180 g378 kcal
1 serving (large)220 g462 kcal

Calculated from 210 calories per 100 g.

Frequently Asked Questions About Baked crispy dumplings with rice paper

How do you make baked crispy dumplings with rice paper?

To make baked crispy dumplings with rice paper, briefly soften the rice paper, add a small amount of filling, and fold it securely around the filling. Arrange the dumplings with space between them on a lined tray, brush lightly with oil, and bake until browned and crisp.

Why do baked crispy dumplings with rice paper turn chewy?

Baked crispy dumplings with rice paper often turn chewy when the wrappers are soaked too long, crowded on the tray, or not baked until crisp. Dip each sheet briefly, let excess water drip off, and leave space around the dumplings so moisture can escape.

How do you stop rice paper tearing when making baked crispy dumplings with rice paper?

To stop rice paper tearing while making baked crispy dumplings with rice paper, soften each sheet briefly rather than leaving it submerged. Let it finish softening on a damp work surface, avoid overfilling, and fold gently instead of pulling the wrapper tight.

What filling works best in baked crispy dumplings with rice paper?

A fairly dry, well-seasoned filling works best in baked crispy dumplings with rice paper. Ground meat is a common choice, while cooked mushrooms or vegetables also work; cool the filling before wrapping, since hot or wet filling can soften or split the rice paper.

What sauce goes with baked crispy dumplings with rice paper?

Garlic yogurt is a natural match for baked crispy dumplings with rice paper, especially with a drizzle of melted butter and paprika or chili. Serve the sauce on the side or add it just before eating, so the crisp wrappers do not turn soggy.

Are baked crispy dumplings with rice paper the same as traditional Turkish manti?

No. Baked crispy dumplings with rice paper are a modern variation: rice paper wraps the filling and is baked, while traditional Turkish manti uses small pieces of rolled dough and is usually boiled. The two can share familiar meat fillings and garlic-yogurt toppings.

Can you make baked crispy dumplings with rice paper in an air fryer?

Yes, baked crispy dumplings with rice paper can be cooked in an air fryer. Arrange them in a single layer with space between each piece, brush lightly with oil, and check as they cook, since air fryers can brown the wrappers quickly.

Can you freeze baked crispy dumplings with rice paper?

Yes, you can freeze baked crispy dumplings with rice paper, though the wrappers may be less crisp after thawing. Freeze the cooked dumplings in a single layer first, then transfer them to a sealed container; reheat in an oven or air fryer rather than a microwave.

How do you reheat baked crispy dumplings with rice paper?

Reheat baked crispy dumplings with rice paper in an oven or air fryer until the outside is crisp and the filling is hot. A microwave can warm them quickly but tends to make the wrapper soft, so remove any yogurt sauce before reheating.

Are baked crispy dumplings with rice paper healthier than fried dumplings?

They can be a lighter option than deep-fried dumplings because baking usually requires less oil. The difference depends on the amount of oil and the filling, so baking does not automatically make every version low in calories or fat.

Baked crispy dumplings with rice paper Vitamins & Minerals

Vitamins

B12

0.52µg · 22% DV

B3

2.85mg · 18% DV

Biotin

4.5µg · 15% DV

B6

0.24mg · 14% DV

Minerals

Selenium

18µg · 33% DV

Phosphorus

158mg · 23% DV

Sodium

480mg · 21% DV

Manganese

0.42mg · 18% DV

Potassium ⭐

255mg · 8% DV

Baked crispy dumplings with rice paper Glycemic Index

GLYCEMIC INDEX

58
Medium
0 Low5570100

GLYCEMIC LOAD

21
High

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Baked crispy dumplings with rice paper

To burn the 315 calories in 1 serving (medium) (150 g):

🚶

78min

Walking (5 km/h)

🏃

32min

Running (8 km/h)

🚴

43min

Cycling

🏊

37min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

What is Baked crispy dumplings with rice paper?

Baked crispy dumplings with rice paper are a modern, oven-baked take on manti, the small filled dumplings associated with Turkish and neighbouring cuisines. Rice paper is wrapped around a seasoned filling, then baked until crisp; the filling can vary, though meat is common in manti-inspired versions.

The wrappers turn delicate and crunchy, contrasting with the softer centre. Serve them hot with garlicky yoghurt and, if you like, a drizzle of chilli butter or tomato sauce, much as you might dress Turkish manti. Baking avoids the extra oil used for deep-frying, while the dish still makes a satisfying savoury meal; a 100 g portion provides 8.5 g of protein. Add salad or vegetables for a fresher, more balanced plate.

How Nutritious Is Baked crispy dumplings with rice paper?

Nutrient density

Medium

41/ 100

How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.

Satiety score

Medium

40/ 100

An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.

Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.

Is Baked crispy dumplings with rice paper Processed?

NOVA 3

Processed

1. Unprocessed

2. Minimally Processed

3. Processed

4. Ultra-Processed

NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.

Does Baked crispy dumplings with rice paper Contain Allergens?

No known major allergens

Gluten free
Dairy free
Eggs free
Peanuts free
Tree nuts free
Fish free
Soy free
Sesame free

Which Diets Is Baked crispy dumplings with rice paper Good For?

Vegan

— Not suitable

Vegetarian

— Not suitable

Gluten-Free

— Not suitable

Dairy-Free

— Not suitable

Mediterranean

— Not suitable

Paleo

— Not suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

— Not suitable

Low FODMAP

— Not suitable

Baked crispy dumplings with rice paper Fat Profile

SATURATED

3.15g

MONOUNSATURATED

4.65g

POLYUNSATURATED

2.4g

⚖️

Omega 6:3 ratio 26.3:1

Above the ideal 4:1 (26.3:1).

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Nutrition data compiled from USDA FoodData Central and scientific sources.