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Japanese dumpling with beef filling, steamed or pan-fried
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
5 piece (medium) of Beef Gyoza (90 g) has 189 calories. That works out to 210 calories per 100 g. It contains 23.4 g of carbs, 8.6 g of protein, 6.8 g of fat and 1.4 g of fiber. Its 0.5 µg of B12 covers 19% of the Daily Value. Its glycemic index is 45 (medium), so it raises blood sugar at a moderate pace.
Selected: 5 piece (medium) · 90 g
189
KCAL / 90G
Carbs
23.4g
· 9% DV
Protein
8.6g
· 17% DV
Fat
6.8g
· 9% DV
Fiber
1.4g
· 5% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 49% · Protein 18% · Fat 33%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 189 kcal | |
| Total fat | 6.8 g | 9% |
| Saturated fat | 2.43 g | 12% |
| Trans fat | 0.06 g | |
| Sodium | 369 mg | 16% |
| Total carbohydrate | 23.4 g | 9% |
| Fiber | 1.4 g | 5% |
| Protein | 8.6 g | 17% |
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 |
|---|---|---|
| 5 piece (medium) | 90 g | 189 kcal |
| 1 piece (small) | 18 g | 38 kcal |
| 3 piece (medium) | 54 g | 113 kcal |
| 1 serving (medium) | 90 g | 189 kcal |
| 100 g | 100 g | 210 kcal |
| 8 piece (large) | 144 g | 302 kcal |
| 10 piece (large) | 180 g | 378 kcal |
| 1 pack (jumbo) | 250 g | 525 kcal |
Calculated from 210 calories per 100 g.
Beef Gyoza is commonly pan-fried, then briefly steamed in the same pan. Brown the bottoms, add a little water carefully, cover until the filling is hot and cooked through, then uncover to crisp the base again.
Beef Gyoza contains seasoned minced beef wrapped in a thin dumpling skin. Cabbage, scallions, garlic, and ginger are common additions, but the exact filling varies by recipe and product.
Yes, frozen Beef Gyoza can usually be cooked straight from frozen. Add water cautiously when steaming in a pan, since hot oil can splatter, and follow the package directions if they differ.
A dipping sauce of soy sauce and rice vinegar is a classic match for Beef Gyoza. You can add chili oil or sesame oil for extra flavor, and serve the sauce separately to keep the dumplings crisp.
Beef Gyoza are Japanese dumplings closely related to Chinese jiaozi; potstickers are the name often used for a similar pan-fried dumpling in English-speaking countries. Their wrappers and fillings can vary, so the terms are related rather than always identical.
Beef Gyoza can be steamed, boiled, or pan-fried, but pan-frying followed by a short covered steaming step is especially common. This method gives the dumplings a crisp base while cooking the filling through.
Beef Gyoza pairs well with a light salad, steamed vegetables, or miso soup. Rice can make it a more substantial meal, while a soy-and-vinegar dipping sauce adds the sharp, savory flavor often served alongside it.
Cooked Beef Gyoza keeps for about three to four days in a covered container in the refrigerator. Reheat it until the filling is hot throughout, and discard dumplings that have been left at room temperature for too long.
Beef Gyoza can fit into a balanced meal, but it is a prepared dumpling rather than a complete meal on its own. Pair it with vegetables, and choose steaming or use only a little oil when pan-frying.
Beef Gyoza is a Japanese-style dumpling, developed from Chinese jiaozi and adapted to Japanese cooking. Beef is one possible filling; traditional and modern versions also use other meats or vegetables.
Vitamins
B12
0.45µg · 19% DV
B3
1.89mg · 12% DV
B6
0.12mg · 7% DV
B2
0.08mg · 6% DV
Minerals
Sodium
369mg · 16% DV
Zinc
0.99mg · 9% DV
Phosphorus
63mg · 9% DV
Selenium
4.5µg · 8% DV
Potassium ⭐
162mg · 5% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 189 calories in 5 piece (medium) (90 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.
Beef gyoza are Japanese dumplings made by wrapping seasoned minced beef in thin dough and folding the edges closed. They’re often pan-fried until the base is golden, then briefly steamed, though they can also be steamed on their own.
The wrapper turns tender while the browned underside adds a crisp bite, and the filling is savoury and juicy. In Japan, gyoza are commonly served with a dipping sauce as a side or shared dish; elsewhere, they also make an easy starter or light meal with salad or vegetables. The dough contributes most of the carbohydrate, while the beef provides protein; there is relatively little fibre. For a lighter serving, steam them or use just a little oil when pan-frying.
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.
Contains these 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
2.43g
MONOUNSATURATED
2.52g
POLYUNSATURATED
0.36g
Omega 6:3 ratio 4.2:1
Above the ideal 4:1 (4.2:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.