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Oven-baked crispy dumplings made with rice paper; lighter than fried versions.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
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.
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%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 315 kcal | |
| Total fat | 12.8 g | 16% |
| Saturated fat | 3.15 g | 16% |
| Trans fat | 0.03 g | |
| Sodium | 480 mg | 21% |
| Total carbohydrate | 36.8 g | 13% |
| Fiber | 2.4 g | 9% |
| Protein | 12.8 g | 26% |
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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| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 315 kcal |
| 1 piece (mini) | 18 g | 38 kcal |
| 4 piece (small) | 72 g | 151 kcal |
| 100 g | 100 g | 210 kcal |
| 6 piece (medium) | 108 g | 227 kcal |
| 1 cup (diced) | 130 g | 273 kcal |
| 8 piece (large) | 144 g | 302 kcal |
| 10 piece (extra large) | 180 g | 378 kcal |
| 1 serving (large) | 220 g | 462 kcal |
Calculated from 210 calories per 100 g.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 315 calories in 1 serving (medium) (150 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
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.
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Medium
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.
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.
No known major allergens
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
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.